The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet, and as a result, the body shifts to burn fats instead of carbs.
This diet has been proven to deliver so many benefits, being weight loss, just one of them. Alzheimer’s, epilepsy, diabetes, some cancer cells are some of the diseases that have a good response to this diet.
How does keto work?
In the traditional way of eating, carbs contained in food are converted into glucose, and then is carried out around the body and most important to the brain. This process is known as glucogenesis.
However, the keto diet works completely different. First you need to get down you sugar levels so low, that the liver start creating ketone bodies. At this point, the body starts the process of adapting to burn fats as a main source of fuel, and when these ketones are circulating in your blood stream and start to burn all that fat stored in your body, this what is called ketosis.
Ketosis is the state we try to achieve and maintain in the keto diet. It is the most effective way to burn stored fat in body. The key point to the keto diet to work is to keep as little carbs as possible and in that moment, the liver converts fat (stored in the body) into fatty acids and ketone bodies, and maintain an elevated level of ketone bodies in the blood, leading as a result, a reduction of body fats.
What are the benefits?
There are so much benefits, to name some:
- Weight loss, following the keto diet, is going to help you achieve your weigh goal. You are going to lose the excess of fat, and make look better and feel better, gaining health along the way.
- Mental focus, some studies suggest that the keto diet offers neuroprotective benefits. These may help treat or prevent conditions like Parkinson’s, Alzheimer’s, and even some sleep disorders.
- May help reduce the risk of cancer, Alzheimer’s and Parkinson’s diseases.
- Energy boost, ketones provide a more efficient energy source, burning ketones for fuel decreases the production of reactive oxygen species and enhances mitochondrial function and production.
To understand how to start eating the correct food, and the perfect amount of each group, we are using a pyramid, what is has been called Inverted pyramid chart, or keto pyramid chart.
HOW TO GET INTO KETOSIS?
Ketosis is the state you want to achieve in the keto diet. It means to have elevated ketone levels in your blood, that way your body is going to burn fat instead of glucose.
This is not an exact science, but there are some steps to follow that helps you get there:
- Keep your diet as low carb as possible. This means, between 50 and 20 grs a day. Remember every carb count.
- Intermitting fasting has been proved to be a great tool to get into ketosis. Try to fast and have a window of 8 or 6 hours to eat.
- Working out will help burn that glucose in your system faster, so you can get into ketosis quicker. Remember when you are doing this diet, you may experience the keto flu symptoms into the first days, wait until those symptoms pass out to start a workout plan.
- Avoid dairy, nuts and sweeteners until you get into ketosis, you can get them back to you diet later, slowly.
- People think that eating more fats makes easier to get into ketosis, and don’t pay enough attention to carbs, and the reality is that keeping carbs as low as possible, between 50 and 20gr a day is the key to get into ketosis.
- You don’t have to count calories, but only a deficit in calories will make you to lose weight, so don’t eat if you are not hungry, remember that your body is burning fat now, so make it burn your stored fats!
- If you are experiencing headaches, muscle cramps, palpitations, and or you feel tired all the time, that is keto flu, it could be due to an electrolyte imbalance, you need supplements like exogenous ketones. Click here for more!
- Keto flu will pass, don’t give up, it is your body adapting to your new diet.
- Count your carbs. You need to keep it as low as possible to get into ketosis, between 50 and 20 gr a day, and everything counts.