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Breaking Down the Science of the Keto Diet

The Bulletproof Keto Diet eBook

By elina pizosPublished 10 months ago 8 min read
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The keto diet, short for ketogenic diet, has been gaining popularity in recent years as a way to promote weight loss and improve overall health. But what exactly is a keto diet? And how does it work? In this post, we will break down the science behind the keto diet, its benefits, and potential drawbacks to help you decide if this way of eating is right for you.

The Ketogenic Diet and Ketosis

The Ketogenic Diet, or Keto Diet for short, is a low-carb, high-fat diet that has been shown to help people lose weight and improve their overall health. The diet is designed to get your body into a state of ketosis, which is a metabolic state where your body burns fat for energy instead of carbohydrates.

When you follow the Keto Diet, you limit your intake of carbohydrates to around 20-50 grams per day. This forces your body to use fat as its primary fuel source, which leads to a decrease in insulin levels and an increase in the release of ketones.

Ketosis is the state where your body begins to produce ketones as a byproduct of breaking down fat for energy. When your body is in this state, it is essentially burning fat for fuel, which can lead to weight loss.

There are several benefits to the Keto Diet beyond weight loss, including improved blood sugar control, lower cholesterol levels, and increased energy levels. However, it is important to note that the Keto Diet is not for everyone and should be done under the guidance of a healthcare professional.

The Lowdown on carbs

When it comes to the keto diet, carbs are one of the most important aspects to consider. This is because the ketogenic diet relies on drastically reducing your intake of carbohydrates in order to trigger a metabolic state called ketosis.

In a standard diet, carbohydrates are the body's primary source of energy. But on the keto diet, your body enters a state of ketosis when it no longer has enough glucose from carbohydrates to use as fuel. Instead, it starts to break down stored fat for energy, which can help you lose weight.

While on the keto diet, you'll need to drastically reduce your carbohydrate intake to typically less than 50 grams per day. This can be a challenging adjustment, but it's important to stick to in order to achieve and maintain ketosis.

Foods to avoid on the keto diet include sugary snacks and drinks, bread, pasta, rice, potatoes, and most fruits. Instead, you'll want to focus on high-fat, low-carb options like avocados, nuts and seeds, meat, fish, and non-starchy vegetables like spinach and broccoli.

By cutting back on carbs and increasing your intake of healthy fats, you'll be on your way to achieving the weight loss and health benefits that come with a well-executed ketogenic diet.

Fats on the Keto Diet

When you first hear about the keto diet, it may seem counterintuitive to consume high amounts of fats. After all, isn't the goal to lose weight?

However, the keto diet operates on a unique mechanism where it promotes the body to enter a metabolic state called ketosis. When you consume a low-carb, high-fat diet, your body shifts from burning carbohydrates for energy to burning fat as its primary fuel source.

As such, fats are a crucial component of the keto diet, and it is essential to understand the type of fats you should consume. High-quality fats such as avocados, nuts, seeds, and fatty fish provide numerous health benefits. They also help to keep you feeling satiated, which is crucial in maintaining a calorie deficit to lose weight.

On the other hand, unhealthy fats such as trans fats and excessive saturated fats should be avoided, as they can lead to increased inflammation and a higher risk of heart disease.

The keto diet encourages individuals to consume about 70% of their daily calorie intake from healthy fats. While it may sound like a lot, it is crucial to remember that when you are in ketosis, your body is using fat as its primary source of energy.

In summary, incorporating healthy fats into your keto diet is a key factor in achieving successful weight loss and maintaining a healthy lifestyle. Remember to focus on quality sources of fats and stay within your daily caloric intake.

Proteins on a Keto Diet

Proteins are an essential component of any healthy diet, and the same is true for the keto diet. However, when it comes to the keto diet, there are a few things to keep in mind when it comes to protein consumption.

The first thing to know is that while protein is necessary, you don't want to overdo it. Consuming too much protein can lead to an excess of glucose in your body, which can ultimately kick you out of ketosis. As a general rule of thumb, aim for around 20-25% of your daily calorie intake to come from protein.

In terms of which protein sources to choose, focus on foods that are both low in carbs and high in fat. Some great options include fatty cuts of meat like beef, pork, and lamb, as well as fatty fish like salmon and sardines. Other great sources of protein include eggs, cheese, and nuts.

If you're worried about not getting enough protein on the keto diet, there are also plenty of keto-friendly protein supplements on the market. Whey protein powder is a popular choice, but there are also plant-based options like pea protein and hemp protein.

Overall, while protein is a crucial part of the keto diet, it's important to make sure you're not consuming too much and that you're focusing on high-fat, low-carb options. With a little planning, it's entirely possible to meet your protein needs on the keto diet while still maintaining ketosis.

Keto Supplements

While it is possible to follow a ketogenic diet without the use of supplements, some people find that they can help support their dietary needs and goals. Here are a few common supplements that are often used on a keto diet

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  • 1. Electrolytes - As mentioned earlier, a keto diet can lead to electrolyte imbalances due to decreased water retention. Supplementing with electrolytes can help prevent cramping, fatigue, and other symptoms of electrolyte deficiencies.
  • 2. MCT oil - MCT stands for medium-chain triglycerides, a type of fat that is easily converted into ketones. Supplementing with MCT oil can help boost ketone levels and provide a quick source of energy.
  • 3. Collagen - Collagen is a protein that can help support skin, hair, nail, and joint health. It can also be beneficial for gut health and digestion, which can be especially important on a keto diet.
  • 4. Omega-3s - While the ketogenic diet emphasizes consuming healthy fats, it is still important to get a good balance of omega-3 and omega-6 fats. Supplementing with omega-3s, such as fish oil, can help reduce inflammation and improve overall health.
  • 5. Exogenous ketones - Exogenous ketones are ketones that are produced outside of the body, and can be consumed in supplement form. They are often used to help increase ketone levels quickly, and may be beneficial for athletes or those who need a quick source of energy.

While these supplements can be helpful, it is important to note that they should not be relied upon as a replacement for a well-balanced and nutrient-dense diet. It is always best to consult with a healthcare professional before starting any new supplement regimen.

The Bottom Line on the Keto Diet

Overall, the keto diet can be a very effective way to lose weight and improve overall health, but it may not be suitable for everyone. It is important to remember that the keto diet is a very high fat and low carb diet, which can lead to potential nutrient deficiencies if not carefully monitored.

Additionally, while some people may experience rapid weight loss on the keto diet, others may not see the same results. It is important to remember that weight loss is not the only marker of health and that other factors such as blood sugar control and overall energy levels should also be considered.

Before starting a keto diet, it is important to consult with a healthcare professional to ensure that it is safe for you to do so. Additionally, if you do decide to start a keto diet, it is important to stick to whole, nutrient-dense foods and to avoid processed and high-sugar foods as much as possible.

Take control of your health and transform your body with the power of the Keto Diet! Download our free ebook today and unlock the secrets to sustained weight loss, increased energy, and improved mental clarity. Don't miss out on this opportunity to kickstart your journey to a healthier you. Click here to claim your free copy now!

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About the Creator

elina pizos

a dedicated health enthusiast and educator. With a background in the Keto Diet, loss weight, and health, they are committed to providing valuable insights and practical tips to help individuals achieve optimal health.

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