What is Keto?
A Simple Ketogenic Diet Guide for Beginners
What is the Ketogenic Diet?
The ketogenic diet shifts your body from a glucose-burning to a fat-burning energy system. Fat is the body’s second favorite source of energy, after carbohydrates. When you limit your carb supply, your body will turn to fat to get the energy it needs. The ketogenic diet is designed to put you in such a low carb state that the liver breaks down stored body fat into fatty acids. These fatty acids are then broken down into compounds called ketones.
What is Ketosis
Most of the cells in your body can directly use fatty acids for energy. But some cells, such as those in your brain and muscles, cannot. The fatty acids have to be further broken into ketones to be used by them. When you have ketones in your bloodstream, you will be in the state of ketosis.
What is Ketosis
When you eat a lot of carbs, the body uses them for energy and stores the left over as either glycogen or as triglycerides in your fat cells. But when there are no carbs to call upon, the body will firstly use up its very limited liver glycogen stores. It then turns to fat. This fat comes from the foods you eat as well as the fat that is stored on your body. When it does this, your fat cells will shrink and you will begin to lose weight.
Burn Body Fat
Reduced Insulin Levels
No More Hunger Pangs
Balanced Blood Sugar Levels
Lowered LDL and Increased HDL Cholesterol Levels
Reduced Blood Pressure
- Heart Disease
- Kidney Failure
Fast Tracking Your Way to Ketosis
The first step to getting into ketosis is to limit your carbohydrate consumption. However, you need to also limit your intake of protein. That’s because the body is able to convert excess protein into glucose. As a result, a ketogenic diet requires very low levels of carbohydrates and moderate amounts of protein.
The exact macronutrient breakdown may vary, but in general, keto macronutrients fall into the following ranges:
60–75 percent of calories from fat 15–30 percent of calories from protein 5–10 percent of calories from carbohydrates Once you get into a state of ketosis, you need to keep to these macro ratios in order to stay there. If you increase either your carb or protein intake you could easily kick yourself out of ketosis.