A keto diet is a way of eating that emphasizes limiting starch intake and replacing it with a lot of healthy fats and protein. The idea is to eat more fat calories than carbohydrate calories.
The eating plan works by depleting the body's blood sugar levels. It will then begin to separate fat in order to make energy. This causes the body to create ketone particles, which it uses as fuel. Weight loss could be aided by the body's ability to consume fats. This low-carb, high-fat diet is particularly beneficial for reducing excess muscle mass and treating type 2 diabetes or metabolic conditions without hunger.
What exactly is ketosis?
Ketosis is a metabolic state that occurs when your body has run out of glucose (blood sugar) and begins burning fat instead. Ketosis can occur naturally if you are not eating enough calories to meet your daily needs for energy. However, it can also happen if you have been fasting for several days or even weeks. In this case, ketosis is considered a natural side effect of intermittent fasting.
There are three types of ketones:
- Beta-hydroxybutyrates are produced by the liver and are responsible for providing energy to cells throughout the body.
- Acetoacetates are produced from fatty acids and are used by the brain and red blood cells.
- Acetone is produced by the breakdown of fats in the liver and is released into the bloodstream.
The best way to tell whether you are in ketosis is through urine testing. If you notice any changes in your urine color, then you may be experiencing some form of ketosis.
1. Ketosis
Ketones are produced naturally from your body through fat breakdown. When we eat carbohydrates (sugar), our bodies break them down into glucose (blood sugar) and then turn that into ketone bodies. This occurs when blood glucose levels fall below normal.
2. Ketogenic Diet
A Ketogenic diet is a high-fat, adequate-protein, low carbohydrate diet designed to put your body into a metabolic state known as “ketosis” where the only fuel source for the brain and central nervous system is ketones. When ketones replace glucose in the brain, this can produce major benefits for treating neurological disorders and brain injury.
The Ketogenic diet for weight loss:
1. Ketosis is achieved through the consumption of high amounts of fat (90% - 100%) combined with low-to-moderate protein intake (0.8g/kg) and moderate carbohydrate intake (5.5g/kg).
2. Ketone bodies are produced by the liver from fatty acids that cannot be used immediately by cells for energy. These ketones are then released into the blood for use by other cells.
3. Ketosis causes the body to enter a state of metabolic acidosis due to a shift in the body's fuel sources away from carbohydrates and fats. This results in increased levels of acetoacetate and beta-hydroxybutyrate in the blood.
4. In order to maintain ketosis, the body requires adequate dietary fat intake. A lack of dietary fat can result in the breakdown of muscle mass and eventually lead to death.
5. When the body is not consuming enough dietary fat, it begins to break down its own fat stores for energy. This occurs as the body attempts to maintain homeostasis or balance.
6. The ketogenic diet has been shown to improve insulin sensitivity, reduce inflammation, increase satiety, and help control appetite.
Keto Diet Advantages:
Ketosis is achieved through the consumption of high amounts of fat and low carbohydrates. This type of diet is known to have many health benefits. Here are some advantages of the keto diet.
The ketogenic diet has been gaining popularity over the past few years. This type of diet focuses on high consumption of fat and low intake of carbohydrates. There are many benefits that come with this type of diet. Here we discuss some of them:
- Weight loss
- Improves mental focus
- Boosts energy levels
- Increases body endurance
- Reduces hunger pangs
Best Foods:
- Fish and seafood,
- low-carb vegetables,
- cheese (plain Greek yogurt and cottage cheese),
- avocados,
- meat and poultry,
- eggs, nuts, seeds,
- healthy oils
Avoid these Foods:
- Grains,
- starchy vegetables and high-sugar fruits,
- sweetened yogurts,
- juices,
- chips,
- crackers
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