What is the Keto Diet?
What is the Ketogenic Diet?
The Ketogenic diet is nothing new. It was originally developed in the 1920s to help seizure victims. However, its modern popularity is due to its benefits for weight loss. This high, moderate protein and very low carb diet forces your body to transition from using carbohydrates (glucose) as energy, to burning fat.
Ketones & Ketosis
As your body switches from using carbohydrates for fuel to burning fat, your body enters a state known as ketosis. Once there, your body starts to produce ketones (fat bodies) within the liver that are used as your body’s primary energy source. Ketones help lower insulin levels, which helps prevent fat storage.
Going Keto
Although the exact micronutrient breakdown varies by person, the general rule of thumb when following a ketogenic diet is to intake 75% of your daily calories from fats, 20% from proteins and 5% from carbohydrates. This precise balance is what helps transition your body into burning fat for fuel but it is a far departure from most people’s everyday diet
The Challenge of Keto
At first glance, the ketogenic diet might seem like the easiest diet ever- bring on the bacon and cheeseburger but the truth is eating enough fats to make up 75% of your diet, especially the right types of fats is harder than it seems. Plus your body is used to running off carbohydrates (glucose). Switching to new energy source is not easy and many people experience flu-like symptoms at the beginning. Luckily there are ways to ease yourself in
Stay Hydrated. Make sure you’re drinking a gallon to a gallon and a half of water every day. As you deplete your glucose stores, you’ll naturally lose water. As you lose water, you’ll also lose electrolytes. Look for supplements that contain electrolytes to help replenish this loss.
Stay Energized. As you adjust to using fat for fuel, you may feel sluggish. This can be managed by supplementing with exogenous ketones which can be found in your local vitamin shop or health food store.
Eat healthy fats. One of the most efficient sources of fats you can consume is medium chain triglycerides (MCTs) MCTs are different from other fats as they enter the bloodstream, bypass the liver and are quickly used to fuel your muscles and brain. Be careful not to overdo it with the Saturated Fats i.e. bacon,fried foods etc...
Be patient. You didn’t gain the w30+lbs in a few weeks so you won’t lose all of it in a few weeks. Stay the course and keep that in perspective.
In conclusion: I don't encourage diets, I encourage lifestyles. With that being said many people may find Keto to be a sustainable lifestyle change. Do your research, go slowly and monitor how you feel during the process.
If you decide to try Keto please drop me an email and let me know how its going for you!
Salute to your success,
Akil Sherman, CPT
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