What is the Keto Diet?
The term keto is short for ketosis. Following a ketogenic diet puts your body into a health-promoting state of "ketosis," which is a metabolic state that occurs when a portion (small or large) of the body's energy comes from ketones (end products of fat metabolism) in the blood, rather than from glucose (sugar.)
Essentially, when in a state of ketosis, your body uses fat as fuel, including your very own stored body fat. This is in contrast to a glycolytic state, where blood glucose (sugar) provides most of the body's fuel (or energy.) The goal of the diet is to have your body use exceess fat as energy, meaning FAST weight loss!
The full premise of a keto diet is far more than just minimizing carbs, it is a lifestyle about overall health. The diet promotes long, intense bouts of energy, an increase in healthy, delicious food and an overall better outlook on your life. It is easily sustainable with a plethora of options and often is an answer to improving health that many people struggle to comprehend at first. A Ketogenic diet is not easy and will test your willpower but transforms the way you think and understand about yourself, food, and health in general.
How It Works
When you eat less than 30-50 grams of carbs a day, your body will eventually run out of easy fuel (your blood sugar.) This process can take typically 3-4 days. During this process you will often go through what many people call the "Keto Flu." It includes feeling tired, cranky, and overall not amazing. Once in Ketosis your body will start to break down protein and fat and energy. For as long as you keep your body in ketosis, your body will be running extremely efficiently and fat loss will be optimized.
As far as what you can eat: Eat dark green, leafy vegetables, fatty red meats, chicken with the skin left on, fish, offal (organ meat), eggs, seeds & nuts, full-fat dairy, or anything else you can find rich in nutrition, fat, protein and fiber.
Carbs are a limit. Protein is a target. Fat is to be consumed to satisfy hunger, it's not a goal. Recommended fats are from meat, olive oil, butter, and coconut oil.
Although fiber is a carbohydrate, it is not digested as a simple carbohydrate and is therefore not included in your daily carb count. It's important to stress that fiber doesn't NEGATE carbs - it just isn't counted. Something cannot have more fiber than carbs, so mixing a handful of flax meal into a bowl of ice-cream won't work!
A ketogenic diet can help you lose more weight in the first few months versus other diets. Your body is so familiar with having an exceess amount of carohydrates to use for energy, and when that is depleted your body burns your excess fat first. may help you lose more weight in the first 3 to 6 months than some other diets. This may be because it takes more calories to change fat into energy than it does to change carbs into energy. It’s also possible that a high-fat, high-protein diet satisfies you more, so you eat less, but that hasn’t been proved yet.