A Ketogenic diet is essentially a low carb, moderate protein & high fat diet that offer lots of health benefits.
Studies show whilst a person’s diets is high in carbs their body will produce glucose and insulin, with glucose being the easiest molecule to convert as energy your body will prioritise this as its main energy source over any others. Insulin is produced to process this glucose and because this is your energy source fats are not require and instead stored.
Whilst on a Ketogenic diet and lowering your carbs, your put your body in a state of ketosis. This in essence is putting your body in survival mode. Whilst in ketosis the body produces ketones from the breakdown of fats in the liver. Essentially you are putting your body into a higher metabolic state through lowering your carb intake.
So how do you do this…??
The key to a keto diet is knowing your carb, fat & protein intake. The less net carbs you eat the faster you will enter into ketosis. I recommend trying to stay below 15g of net carbs per day as the lower you keep the glucose levels the better the results.
So lets run over what net carbs are for those who don’t know… Your net carb intake can be found by working out the amount of carbs you eat minus the fiber. So lets look at a tablespoon or 15g of peanut butter for this example which has 1.11g of carbs and 1g of fiber.
1.11g of carbs – 1g of fibre = 0.11g of net carbs
A good guide for your macronutrient intake is to follow the pie chart below. I will create a good blog article on what foods are good for this in an article over the next couple of days
So What Are The Benefits…
Having a diet like this has some amazing benefits like the ones listed below.
- Decrease in hunger
- Loss of weight
- Improved focus and energy
There is lots of information that shows eating fewer carbs and increasing your fat and protein intake can have a good effect on your health. Once you get used to the lifestyle you even begin to enjoy it and wonder what all the fuss was about when you were craving that bowl of pasta or chocolate bar. By following the above guide on macronutrients your even likely to see some impressive results.
Please make sure you consult a doctor before looking into diets like this especially if you or a family member has a history of liver or kidney issues as well as any diabetic problems.
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