Keto diet has gained immense popularity over the recent years, and there is a good reason for that. It offers an excellent way for not only shedding the extra pounds but also a way of getting healthier. Moreover, with the ketone diet, you can maintain an optimal level of healthiness. Anyone who has tried the diet and continued with it knows that it is more than just a diet. It is more about a completely different lifestyle with immense benefits.
What is it?
First and foremost, what is the keto diet? These low carb diets are based on a biological phenomenon known as ketosis. This phenomenon usually occurs during extreme restriction of carbohydrate or starvation. However, it should not be confused with ketoacidosis. Ketoacidosis is something that is only limited to diabetic individuals. So, you shouldn’t be confused between the two terms.
Keto diet is truly unique on its own. This is because it doesn’t wholly prohibit you from eating. After all, how many diet programs allow you to start off your day with eggs and bacon. Thereon, you can have chicken wings for lunch followed by broccoli and steak for dinner. This might sound too good to be true. However, it does work wonderfully. You don’t have to stop eating. Instead, you need to be selective about what you eat.
Apart from weight loss, there are some other benefits of ketosis diet as well. Many people on a diet would tell you that they experience an improved mental clarity. One advantage commonly seen is the increase in overall energy. It also helps in a controlled appetite.
Origin of keto
The ketogenic diet was initially discovered in 1921 by an endocrinologist named Rollin Woodyatt. He found three water-soluble compounds B-hydroxybutyrate, Aceture and Acetoacetate being produced by the liver. This happened during starvation or when an individual followed a low carb and high-fat diet. The three compounds were together known as Ketone bodies.
After keto diet was discovered, it was used successfully for treating epileptic seizures in young children. It was commonly used for this purpose in the early 20th century. Since then, it was replaced due to advancements in medicine. Nevertheless, in modern times, it is one of the most popular options for people looking to lose weight. Ketogenic diet weight loss is entirely different since it consists of food with high fat and shallow carb content.
To understand what is keto, you first need to understand the phenomenon responsible for it. A body enters a state known as ketosis when fat completely fuels the body. During this state, the body starts burning fat for energy. Your body enters this state when you eat a low amount of carbs and high amount of fat. The body runs entirely on healthy fat after the first couple of weeks of diet being incorporated.
What does the diet consist of?
What is the keto diet? The answer to the question is a diet rich in healthy fats and low net carb content. When an average individual eats a meal rich in carbs, his body converts those carbs into glucose. In the presence of carbs, glucose is the primary source of fuel for the body. Since ketosis diet involves low consumption of carbs, the body is forced to find other energy sources for functioning correctly.
With the absence of carb in keto diet, the body is forced to turn to healthy fats instead of glucose. The liver starts taking the fatty acids of the body and converts it into ketone bodies. That is perhaps the best explanation you can get of what is keto and how does it work.
So, what is the keto diet made up of? How much fats, protein and carbs should your diet contain on an average? On a rough basis, an ideal diet of such sort consists of:
- 5-10% Carbs
- 20-25% proteins
- 70-80% Fat
Healthy fat is the key
Upon knowing what is the keto diet, not all people are welcoming about it. Majorly, people who have incorporated the diet see that it can improve the quality of life. However, the conventional idea of diets for weight loss is to quit eating fat-filled food. Quite the opposite of that, ketosis weight loss encourages a high fat and low carb diet. This is the reason why there is so much scepticism surrounding it.
You must remember, ketogenic diet weight loss regime only involves healthy fats. The term healthy fat is the key over here. For a successful implementation of the diet, you need to choose the right kind of fat in the right amount. Otherwise, the chances are that you won’t achieve the results you are looking for.
High-fat content is the cornerstone of a keto diet; however, you can’t merely eat any fats. Healthy fats are essential, so you should know what they are. Grass-fed meats like goat, beef, venison and lamb contain healthy fat. Other foods containing healthy fat include seafood, wild caught fish, poultry’s egg, salt-free butter and pastured pork. You should try to add these in your ketogenic recipes.
Controlling the net carb
If you ask anyone what is the keto diet, they would say it is primarily a low carb diet. So, how low exactly should be the amount of carb intake for losing weight successfully? Actually, it varies from individual to individual. However, for staying on the safer side of things, you need to keep it below 25 net carbs. You can plan out your ketogenic recipes accordingly.
When you are in the induction phase of ketosis weight loss, your body starts to burn fat for energy. During this state, many would recommend keeping the net carb of your keto diet under 10. If you are not quite sure of what net carb is, it is the amount of carb you eat subtracted by the amount of dietary fibre. Thus, if you eat 35 gms of carb and 15 gms of dietary fibre, your net carb is 20 gms.