What Is The Ketogenic Diet?
The ketogenic diet (or keto diet, for short) is a low-carb, low to moderate protein, high-fat diet that offers many health benefits.
In fact, over 20 studies show that this type of diet can help you lose weight and improve your health (1).
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease (2, 3, 4, 5). I will further discuss this later in this blog.
The Ketogenic diet is now more popular than ever. With famous actors touting their weight loss results through social media and hundreds of articles being posted daily on the internet, has propelled this way of eating to new levels. The largest debate over the Ketogenic diet has been whether or not it is a sustainable and healthy way to live life. The foods eaten to satisfy the requirements of this style goes against what many doctors, nutritionists and health enthusiast have been teaching for years.
So, Why Is It Called The Ketogenic Diet?
As many people call it “The Keto Diet”, got its name from the energy source ketone bodies. It involves the body producing ketone bodies out of fat, and using them for energy instead of sugar from carbohydrates. When your body uses ketone bodies as a fuel source your body reaches a natural metabolic state called ketosis.
You can get into ketosis by following a very low-carb, moderate to low protein and a high-fat diet. From the day you start the ketogenic diet to the day your body starts switching over to ketone bodies for energy instead of carbohydrates varies from person to person. When I fist started eating to reach ketosis, it took me about 2.5 weeks until I started measuring ketone bodies in my urine. Yes, one way to measure if you are in ketosis is to urinate on a keto strip which then measures the amount of ketones bodies in your urine (I will post a couple of links below of this must have tool). Research studies have shown major medical benefits of being on a ketogenic diet. I will post a couple of links below of this must have tool.
What Are The Health Benefits Of The Ketogenic Diet?
The ketogenic diet relies on three specific dietary elements: extremely low-carb intake, very high-healthy fat intake, and, depending on the type of keto diet, a certain intake of protein. By reducing carbohydrates — such as starches, fruits, pasta, and breads that are loaded with glucose — you’ll push your body towards fat burning. By increasing healthy fat intake, your body will become an efficient fat-burning machine! Along with burning fat (revealed as possibly the superior source of energy), ketosis — accomplished via the ketogenic diet — has also been shown to lower blood sugar and insulin levels leading to a healthy insulin sensitive state.
Here is a really good keto cookbook to help you get started.
So, we know what the ketogenic diet is, but how to do we accomplish a state of ketosis? There are actually multiple variations of the ketogenic diet that all work towards similar and yet differing goals.
Why People Lose Body Fat On The Ketogenic Diet.
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6, 7).
Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6, 8, 9, 10, 11).
The diet is an effective way to lose weight and lower risk factors for disease (8, 9, 10, 11, 12, 13).
In fact, research shows that the ketogenic diet is far superior to the often recommended low-fat diet (2, 14, 15, 16).
What's more, the diet is so filling that you can lose weight without counting calories or tracking your food intake (16).
One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved (17).
Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK (18).
There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which provides numerous benefits (14, 19, 20).
The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role (21, 22, 23, 24, 25, 26).
Variations Of The Ketogenic Diet.
There are several versions of the ketogenic diet, including:
In my 30Days 2Burn! Ketogenic Bodybuilding program I follow a higher protein Ketogenic diet.
This risk I run by doing this is a spike in the hormone insulin. Insulin is the diets worst enemy. I am OK with this because I maintain higher fat intake along with the protein, so it minimizes the insulin response.
Keto Diet And Intermittent Fasting, The Perfect Match.
I often follow an intermittent fasting pattern of eating to assist with my weight loss and strength in the gym. There are several benefits to intermittent fasting such as:
Don't go it alone. I take you through a 30 day program where I show you how to implement both of these strategies into your lifestyle. Add weight training and some cardiovascular activity, and you now have a life long winning plan to live a healthy lifestyle. I name the program30Days 2Burn!
Below are a couple of great Ketone Testers that you may want to check out before starting the ketogenic diet. This will assure you are on track and eating the right foods that put you into ketosis. This is a must have tool.
Don't go it alone. I take you through a 30 day program where I show you how to implement both of these strategies into your lifestyle. Add weight training and some cardiovascular activity and you now have a life long winning plan to live a healthy lifestyle. I name the program30Days 2Burn!
For more information on the ketogenic diet and the intermittent eating pattern, please visit my website and social media links below.
Hope this article helps you
Join us at the free Facebook Group 30Days 2Burn.