The ketogenic diet is a very low-carb diet that includes plenty of healthy fats and high-quality protein.
A typical macronutrient ratio on a keto diet looks something like:
- Fat: 70-80% of calories
- Protein: 20-25% protein
- Carbohydrate: 5-10% carbs
However, your exact calorie intake and macronutrient ratios will depend on several factors, including:
Your goals on the ketogenic diet
- How much fat you have to lose
- Your health history
- Your activity level
The purpose of the ketogenic diet plan is to place you in nutritional ketosis, a metabolic state where the body stops burning glucose as its primary way to obtain energy, and uses fat instead.
Here we discribe all about Keto meal planning for beginners and Keto Terms.
What Is Ketosis?
Ketosis, pronounced key-tow-sis, is merely the fat burning capacity of switching your primary way to obtain energy from carbohydrates or glucose to ketones from body fat.
Here’s how it works:
- You restrict carbohydrates (glucose)
- Over times to weeks, the body depletes its glucose shops, called glycogen
- Once you deplete the body of glycogen, it begins to look for other sources of energy
- Your body begins to break down accumulated body fat and dietary fat and turns those fat molecules into ketones for fuel
Is The Keto Diet Healthy?
Keto may be healthy when you take in real extremely, nutritious food, and will be unhealthy if you eat processed foods, if indeed they keep you in ketosis also. View the video below to understand why:
Is The Keto Diet The Same As Atkins?
No. Even though the keto diet is very low-carb, it differs from an Atkins diet in these key ways:
The ketogenic diet plan was formulated in the 1920s to greatly help manage epilepsy in children first.
The keto diet plan keeps you in a ketogenic, very low-carb state without carb reintroduction if you don’t decide you don’t desire to be in ketosis anymore.
The Atkins Diet plan was made in the 1970s to fight stubborn fat loss. Atkins has 4 distinct phases, from very low-carb to the “maintenance” phase where one can add in as much carbs as you wish so long as you don’t put on the weight back.
Are Macros The Only Thing That Matters on Keto?
Macros are just one section of the keto diet. A ketogenic diet is a great tool for enhancing your health only when you eat real, nutrient-dense foods.
Doing keto diet while eating processed low-carb foods without paying attention to the quality of your food sources will be detrimental to your health.
Do You Have To Limit Protein On Keto?
You may have heard that eating too much protein on keto can put you right back on glucose-burning mode, but the truth is this isn’t something you should worry about.
Protein won’t raise your blood sugar plenty of to kick you out of ketosis so that you can enjoy lots of meat.
10 Health Benefits of a Keto Diet
The keto diet is great if you need to lose weight healthily, but that isn’t the only benefit.
Some of the health benefits associated with following a healthy ketogenic diet include:
- Weight loss: A meta-analysis found people consistently lost more weight on the ketogenic than on a low-fat diet.[
- Increased fat oxidation and decreased body fat: Entering ketosis means your body can burn fat for fuel, so you naturally lower your body fat.
- Hormone regulation: Research shows following a keto diet can help regulate important hormones, including insulin and cortisol. It may also help women going through menopause and those who suffer PCOS.
- Appetite regulation: Research finds that people who become keto-adapted experience lower levels of appetite while they stay on the keto diet.
- Improved blood sugar and insulin levels: Running on ketones instead of glucose can help keep blood sugar and insulin levels low.
- Protection against type 2 diabetes and insulin resistance: The beneficial effect of ketones on blood sugar means keto can help reverse type 2 diabetes and insulin resistance.
- Decreased brain fog and increased mental clarity: Ketones may help you get rid of brain fog and improve alertness by keeping blood sugar low and helping balance important neurotransmitters.
- Decreased inflammation: The keto diet has powerful anti-inflammatory properties.
- Protection against Alzheimer’s, Parkinson’s disease, and other neurodegenerative conditions: The anti-inflammatory and antioxidant benefits of the keto diet can help protect your brain from disease.
- Protection against heart disease and high blood pressure: hqKeto can protect your heart by reducing blood pressure, triglycerides, and balancing cholesterol levels.
What Are Ketones?
Ketones, also called ketone bodies, are molecules your body creates when carb intake is low, and you’re running on fat for fuel instead of glucose from carbs.
Your body can use ketones efficiently for fuel. This means you’ll experience more physical and mental energy on a ketogenic diet, with none of the blood sugars crashes you get when you rely on carbs for an energy boost.
You’ll experience the energy and mental clarity perks of the keto diet when your body can reach and maintain a ketogenic state, also known as keto-adaptation.