The ketogenic diet is a high fat, low carbohydrate diet.
You can use this page as your comprehensive guide to all you need to know about the ketogenic diet and how you can start today.
What is the Keto Diet?
The purpose of the keto diet is your body into ketosis gain and fat burning instead of carbohydrates as fuel. This diet contains large amounts of fat, adequate protein and low in carbohydrates. Fat, protein and carbohydrates are known as macronutrients. Commoner keto diet the following proportions of macronutrients:
· 20-30% of calories from protein
· 70-80% of calories from healthy fats (such as omega-3 fatty acids, avocados, olive oil, coconut oil and grass fed butter)
· 5% or fewer calories from carbohydrates (for most people is that up to 30 to 50 grams of net carbs per day)
Medical keto diets, such as diets that doctors prescribe to children with epilepsy are more limited in carbohydrates ?. They usually contain about 90% fat, 10% protein and as little as possible of carbohydrates
How does the Keto Diet?
If you eat a diet rich in carbohydrates, your body converts carbohydrates increases in glucose (blood sugar), which makes your blood sugar.
When blood sugar rises, they give your body a signal to make insulin, a hormone that transports glucose into your cells so it can be used for energy. This is a so-called insulin peak [*].
Glucose is the energy source that is preferred for your body. As long as you keep eating carbohydrates, your body they will continue to change in sugar which are then burned for energy. In other words, when glucose is present, your body will refuse to burn its fat stores.
Your body begins to burn fat by removing carbohydrates. This depletes your glycogen (stored glucose) out, so your body has no choice but to burn its fat stores. Your body starts to convert fatty acids into ketones, which your body in a metabolic state is known as ketosis [*].
What is ketosis?In a state of ketosis include ketones for most purposes the place of carbohydrates [source] [source]. Your body is to prevent your blood sugar is dangerously low depending on gluconeogenesis (the conversion of glycerol, lactate and amino acids to glucose).
Most importantly, our brains and other organs ketones can use easier for energy than carbohydrates [source] [source].
That's why most people more mental clarity, improved mood and reduced hunger experienced by keto.
Ketones also have antioxidant and anti-inflammatory effects, which means they can help reverse and repair the cellular damage that is often caused by too much sugar, for example [source] [source].
Ketosis may be a gray area, because there are several degrees of his. Generally, it can take 1-3 days to complete ketosis is reached. The best way to check your ketone levels is through testing, what you can do at home.
If you follow the ketogenic diet, excess ketones walk over to different parts of the body. This allows you to measure your ketonwaarden in several ways:
· In your urine with a test strip
· In your blood with a glucose meter
· On your breathing with a respiratory meter
Each method has its advantages and disadvantages, but the measurement of ketones in your blood is often the most effective. Although it is the most affordable method, urine tests usually the least accurate method.
What are ketones?
In ketosis put your fatty liver into ketone bodies or ketones. These products are new energy source of your body. When you reduce your intake of carbohydrates and calories replaces healthy fats and carbohydrates, your body becomes more efficient at burning fat.
Different types Keto-diets
Standard ketogenic diet (SKD)
This is the most common and recommended version of the keto diet. Here you stay within 20-50 grams of net carbs per day, with an emphasis on adequate protein intake and high fat intake.
Targeted Ketogenic Diet (TKD)
If you're an active person, this approach may work best for you. Targeted keto involves eating about 25-50 grams of net carbs or less 30 minutes to an hour before exercise.
Cyclical ketogenic diet (CKD)
If you keto seem scary, this is an excellent way to start. Here you cycle between periods of eating a low carbohydrate diet for several days, followed by a period of eating lots of carbohydrates (usually several days).
High protein diet Keto
This approach is similar to the standard approach (SKD). The main difference is the protein intake. Here you increase your protein intake significantly. This version of the keto diet is more like the Atkins diet than others.
What is the difference between keto and carbohydrates?
The main difference between keto and carbohydrates, however, the levels of macronutrients. In most keto variation is 45% or more of your calories from fat to help turn your body into ketosis. In a low carbohydrate diet is not a specific daily intake of fat (or other macronutrients).
The goals of these diets also vary. The goal of keto is to go into ketosis, which gives you long-term body burns glucose no more. With a low-carb diet you can never get ketosis. Some diets are carbohydrates even deleted shortly and then added again.
How much protein, fat and carbs should you eat with Keto?
Fat, protein and carbohydrates are known as macronutrients. Overall, the breakdown of macronutrients for a keto diet:
· Protein: 20-25%
· Fat: 75-80%
For most people, an intake of 20-50 grams of carbohydrates per day is recommended.
Consider your body composition, ideal weight, gender, height and activity level to determine how much protein you should consume. Ideally you would be 0.8 grams of protein per half kilo should consume lean body mass. This prevents muscle loss. And do not worry about eating "too much" protein-keto - it will not get out of ketosis.
Counting calories is not required during keto and that should not be necessary. If you follow a diet where you eat a lot of fat, which makes for more saturation than a diet high in carbohydrates and sugar. Overall, this reduces your chances of overeating. Let instead of calorie counting your macro levels
What supplements support the Keto Diet?
Supplements are a popular way to maximize the benefits of the ketogenic diet. By adding these supplements to feel healthy keto diet plan for the whole food, you can be at your best while supporting your health goals.
- exogenous ketonesExogenous ketones additional ketones - mostly beta-hydroxybutyrate or acetoacetate - that give you an extra boost of energy. You exogenous ketones between meals or take quick energy for a workout.
- Whey protein: Whey supplements are some of the best studied supplements for supporting, muscle growth and recovery. Make sure that you choose only grass-made whey and avoid powders with sugar or other additives that can increase blood sugar levels.
- Electrolytes: The electrolyte balance is one of the most critical - but most overlooked - components of a successful keto dietary experience. Being in ketosis may cause you to separate more electrolytes than normal, so you have to replenish them - a fact that few know when they start their keto journey.
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