Did you ever want to try out a new way of eating but were not sure how to go about it ? With so many diet fads out there, many are a bit hokey pokey when it comes to sustainability but, if you find one that works for you, stick with it to find some great results.
One that has been around for a LONG time but now in the mainstream is the Keto diet. You know the low carb trend that many people start to "lose" weight is actually a thing!
What is Keto? Keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF).
In simple, when you eat carbs you produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source.Insulin is produced to process the glucose in your bloodsteam, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed, and then stored.
By lowering the intake of carbs, the body is now driven into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories, but through starvation of carbohydrates.
To start a keto diet, you will want to plan ahead. That definitely means having a properly structured diet plan ready and prepped. . The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis. Normally, anywhere between 20-30g of net carbs is recommended for every day dieting but the lower you keep your glucose levels, the better the overall results will be.
Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate. This means your diet is FULL of healthy greens, nuts, seeds, and fats. You want to limit your carbohydrates from refined sources like grains because they have a higher carbohydrate net count.
Benefits of a Keto Diet
Cholesterol. A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
Weight Loss. As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.
Blood Sugar. Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.
Energy. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.
Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.
Acne. Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.
This may or may not be for you, however if you want to try it out, this is a great starting point for you to get going !