Keto Diet For Beginnings

Keto is a breakdown of macros. Macronutrients are basically fats, proteins, and carbs.

Now, this is where most people get confused with the ketogenic lifestyle. Now, to break it down really simply – you want 75 of the total calories you eat in a day to come from fat.

The ketogenic diet is a low carb moderate protein high-fat diet designed to deplete glucose and prompt the body to use an alternative fuel source which is fat.

The alternative source of energy is called ketones which are produced by the liver using stored fat.

KETO OR ATKINS?

The keto diet came about after the Atkins diet. It was introduced in the 1970s. They are quite similar – both mandate similar principles of obtaining your calories mainly through fat and protein, and consuming minimal carps which is the main culprit of the current ever-increasing obesity epidemic of today.

“Keto” is short for “Ketogenic Diet” which refers to the metabolic state called “ketosis” in which your body breaks down triglycerides in your fat, stores them into ketones, and uses those for fuel. Hence burning your fat and causing weight loss.

Now, if you have glucose (also known as sugar or carbs) constantly running around in your bloodstream then your body will never reach ketosis because it will prefer to use that circulating glucose for energy first. It is easier for the body to use it. So, it will prefer the route of less resistance.

Once the glucose in your body is exhausted then they will turn to burn the fat for fuel. This is the entire reason for mandating a strict carb restriction while on the keto diet.

Historically, this is what many of our ancient ancestors likely experienced in history. There are no processed foods or refined white carbs back then. These are man-made products of our current day and age.

If it comes in a package or packet, it is processed. There were no supermarkets and fast-food drive-throughs back then. They also had to wait to eat as they hunted for meat. They may have had to wait even days before their next prey for seeing their bodies to enter Ketosis State. In fact, they were probably in ketosis all the time for the occasional fruit that they may have picked up off a tree.

Now we have such easy access to food for many people, it is so hard to even think about giving up packaged foods. I mean, can you imagine? For those of you who are doing it kudos to you.

So, how can you go about reaching ketosis in today’s highly marketed carb-addicted world myself included?

WHAT IS KETOSIS?

When your body uses stored fat from the liver and produces ketones to use as fuel for the body. So, the state of ketosis is extremely natural. Our ancestors used to live this way. And, it helps to go extended periods without eating and this is where intermittent fasting or timed eating is a great pair with a ketogenic lifestyle. Because once you get going on it, you really can start going longer periods without feeling hungry, without needing to snack, and it keeps you fuller and more satisfied on less food.

DIFFERENCE BETWEEN KETOSIS AND KETOACIDOSIS

One final point on the science of keto is to clarify the difference between ketosis and ketoacidosis;

Ketoacidosis is a dangerous condition that occurs in people with type 1 diabetes when they do not take insulin. It results from an extreme level of ketone production that only occurs with type 1 diabetes. Due to the similar name and the fact that ketones are involved some people and even some uninformed doctors mistakenly believe that the two conditions are the same. Whereas ketosis, the metabolic state that you are aiming for with the keto diet is a completely different metabolic condition from ketoacidosis. They are unrelated and the keto diet does not lead to ketoacidosis.

WHY DO YOU WANT TO BE IN KETO?

Ketosis allows your body to operate efficiently, using fat for fuel. This is our body’s preferred energy source and it helps with cravings, blood sugar crashes, and many other benefits. It also turns your body into a fat-burning machine and easily runs on fat for fuel.

So, when you get started on this lifestyle, you are going to see how different you feel especially when you get beyond the first two weeks. You are going to just feel amazing and you really should. That is why most people can adopt this into a long-term lifestyle because when you do not eat this way and you fall out of ketosis, you just feel the way you used to feel - which is tired run down. Typically, this is the way people feel about the standard American diet.

HOW DO YOU GET INTO KETO?

You get into ketosis by restricting your carbs to 25 net carbs a day (25 to 30 net carbs typically) and follow a high-fat macro ratio.

Depending on your current glycogen supply, body type, and the activity level you could be in ketosis within two to seven days. Naturally, if you are restricting carbohydrates and you are kicking your body into ketosis that is typically how long it can take for you to get into ketosis.

GENERAL PRINCIPLES OF KETO

This will give you the foundational basics to succeed with this diet right from the very beginning.

There are various versions but the standard keto diet requires a very low carb intake to comprise no more than 5 percent of your diet. This means 20 to about 50 grams a day depending on the version that you are implementing. Moderate protein meaning 20% and high fat comprising 75% of your diet. Other versions include a high protein spin on it still 5% carbs that do not change. But 35% protein and 60% back, so a little bit less fat perhaps a little bit heart-healthy too.

The most important thing to understand is that keto is a macronutrient-based diet. Many diets look only at the calories in, calories out equation. The idea is that a calorie deficit results in weight loss, a calorie surplus result in weight gain, and that is all that matters.

For weight loss individuals following this style of diet typically count their calories from food and track calories expended from exercise in an effort to hit a specific calorie goal each day. The key here is that in most “calories in, calories out or CICO style diets”, there is no guidance provided on what foods you are eating to get the calories as long as you remain within your calorie goals.

Now calories are important but a CICO only approach to weight loss without providing guidance as to where those calories should come from is flawed; in that, it sees all calories as being equal which means that all foods are equal.

A macro-based diet understands that all foods are not equal. Three types of macronutrients are present in all foods in different ratios “Fat, carbohydrates, and protein”. Depending on their ratio, different foods can have different impacts on your body and metabolism.

• For the ketogenic diet, you will follow a macros ratio of 5% carbs, 25% protein, and 70% fat.

• On keto, you will be getting adequate protein, drastically reducing carbs, and increasing healthy fats.

Beyond macros, keto also recommends eating high-quality whole foods as often as possible. This means if you can budget it, choose wild-caught fish, grass-fed meat, pasture-raised eggs, and local organically grown produce.

• Try to pick foods with as little processing as possible.

HOW DOES KETO ACTUALLY WORK?

Let us talk a bit about science. We have three possible sources of energy for our bodies. Those are fats, proteins, and glucose. The body converts complex carbohydrates into glucose which is a simple sugar we use for energy. When carbohydrates are abundant, our body uses them as its default energy source. When carb intake is reduced, the body instead begins to utilize fats for energy. More specifically, the body breaks fats down into molecules called ketones which are then used to fuel the body.

• Once this begins to occur, the body can be said to be in the state of ketosis.

So, why should you care about this, if you are just trying to lose weight?

Well, it is because you are not looking to lose just any weight; you do not want to lose muscle or bone but you are looking to lose fat and this can happen only when you restrict carbs and enter ketosis. Your body is then primed to burn fat for fuel whether that is fat coming from dietary sources or from your butt hips and thighs.

An added bonus of course is that the state of ketosis comes with the happy side effects of reducing appetite and carb cravings which ultimately helps you to lower your calorie intake and further supports your weight loss efforts.