Many have experienced significant weight loss by adopting this eating style. The main premise of the Keto diet is that a person should consume 60 percent fat, 35 percent protein, and around 5 percent carbohydrates—in other words, it is primarily a plan high in healthy fats, moderate in protein and low in carbohydrates. The Keto diet recommends keeping carbs (which turn into sugar) to less than 50 grams (or 20-25 net carbs) per day.
How the Keto Diet Works
The Ketogenic diet’s low carbohydrate and sugar intake cause ketone production in the liver, which results in the burning of fat tissue. Once that’s used up, the body goes into a state of ketosis and starts to degrade fat tissue for energy.
As long as a person continues to minimize carbohydrate intake to less than 50 grams per day (20-25 net carbs) and stays physically active, he or she will remain in ketosis.
What's So Great About Being In Ketosis
The main benefit of ketosis is that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy.
Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place. Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis.
Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, along with a high protein intake, seem to suppress appetite.A high-carbohydrate diet, on the other hand, increases hunger levels. Because you have to consume a lot of fat on a ketogenic diet, which hold 9 calories per gram, you are not getting much food volume. It's not mandatory to be hungry on a reduced-calorie diet.
Foods and Supplements to Help Support Those on the Ketogenic Diet
Nuts: Almonds, Peanuts, Hazelnuts.etc…
Each containing a variety of different vitamins and minerals. Due to their high concentration of essential fatty acids, they are an excellent source of healthy fats and protein. Along with their cardiovascular and brain benefits, they are also an excellent snack to help ward off cravings.
Whey Protein & Protein Bars:
A common supplement used by those who exercise routinely, whey protein is frequently used as a meal replacement by those trying to maintain or lose weight. A whey protein shake can be used as a meal replacement for those on the Keto diet.
Protein bars are an excellent snack or meal replacement for those on a Keto diet. Ensuring they are low in net carbs is important to make sure to stay below your daily carbohydrate goal.
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