When you hear about the ketogenic diet, the first thing you perhaps think of is what could possibly make it as good as people say. The answer is, there are enough benefits to change your life. What exactly is a ketogenic diet? The keto program recommends a diet that is low on carbs, moderate on protein, and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis. The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat. Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.
Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however. When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet. When your diet isn't heavy on carbs, you'll find that you don't crave as much food as before.
Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before. When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happen as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused. When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic. When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts and reverse Type II diabetes. HDL cholesterol helps get rid of the body's bad cholesterol reserves. When you're on keto, your body's triglyceride levels fall and your HDL cholesterol levels rise. When you're on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether. The keto diet can change a person's life. It isn't a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.
Speak to your doctor who will be able to advise you on what precautions to take to reduce the risk of hypos occurring. Do I need to count or restrict calories? No, although there is a subset of ketogenic diets, known as a calorie-restricted ketogenic diet , which is specifically restricted in calories. If and when followed correctly though, a ketogenic diet can be eaten to satiety. This is, in part, because the diet does not usually promote weight gain, as it lowers levels of the fat storage hormone insulin. What does insulin load and glycemic index refer to? Different foods will influence insulin levels differently, this is known as the insulin load of a food. The glycemic index (GI) tells you how slowly or quickly that food is likely to increase blood glucose levels. On a ketogenic diet, you’ll want to avoid high GI foods as they will not support ketosis. You can visit our page on which foods to eat on a ketogenic diet to learn more about this. I’m physically active, can I still do a ketogenic diet? Many people are concerned that a ketogenic diet might not be compatible with a high-energy lifestyle.
Research actually suggests the opposite, in that ketones can improve performance. However, you should reduce your workout intensity or not engage in anything that demands a ton of glucose while you try to get fat-adapted. Do I need to incorporate carbohydrate re-feed days? Different types of ketogenic diets exist, some of them giving the flexibility to live a slightly more sane life with carb re-feed days. These can be helpful as an induction phase to a ketogenic diet, for active people who might need carbs around the time of their workout, or to accommodate social circumstances. You can visit our page on the types of ketogenic diets to decide which one is best or right for you. What is the difference between a low-carbohydrate diet and a ketogenic diet? Ketogenic diets are a slightly more extreme form of low carbohydrate diets. While up to 150 grams of carbohydrates a day may be regarded as low carb, entering a state of ketosis usually requires lowering carbohydrates to a level of under 50 grams a day. A ketogenic diet is also a lot higher in fat and lower in protein. Can I practice intermittent fasting on keto? Yes, you can. It is a very useful tool to boost ketone levels and fat burning. However, you should get keto-adapted first before attempting it.
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