Ketogenic Diet – Beginner’s Guide
What Is Keto Diet ?
A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.
When you eat something high in carbs, your body will produce glucose and insulin.
Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
Insulin is produced to process the glucose in your bloodstream by taking it around the body.
Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.
Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.
Types Of Ketogenic Diet :
There are several types of the ketogenic diet, including:
Standard ketogenic diet (SKD):
This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs .
Cyclical ketogenic diet (CKD):
This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
Targeted ketogenic diet (TKD):
This diet allows you to add carbs around workouts.
High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods, and primarily used by bodybuilders or athletes.
Do eat three times a day. Yes, I know you pretty much never feel like eating breakfast and would rather have a fatty tea, but stop being a baby and eat some food. Make it high fat with a little protein and a nice lot of vegetables.
Do use your muscles in the morning. Remember – it feels good to wake the body up, and it doesn’t feel good to plonk down in front of the computer without doing anything else first. Stretch, throw the kettlebells around for a bit, hold a squat position while you check Facebook if you have to, but do something.
Do use 3-4 tablespoons of fat at each meal time. Stop freaking out about this. You’ve been doing the ketogenic diet for long enough.
Do eat vegetables at every meal.
Do stop eating when you are full.
Do practice gratitude whenever you eat anything.
Do mix up the fats you’re using. Remember there is goose fat and tallow in the fridge, and avocado oil in the cupboard. It doesn’t have to be butter all the time.
Do keep the faith and remember the reason you are doing this… to heal, to improve your energy levels, to clear up your acne and to lose weight. You got this.
Don’t obsess over your macros, just do what you can to get it right and listen to your body.
Don’t worry if you slip up; you’re human, just get right back on with it.
Don’t ‘just have a nibble’ at the kid’s food. Come on. You’re better than that.
Don’t test your blood glucose and ketone levels more than twice a day unless you’re specifically testing for something. There’s no need and those strips are darn expensive.
Don’t find out how many carbs are in food AFTER you’ve eaten it. A fat lot of good it’ll do you when you’ve already stuffed it down your gullet.
Don’t wait ‘until later’ to get a drink of water. Drink water like it’s going out of fashion.
Don’t forget your salt! It’s no good putting out a spoonful in a ramekin so you’ll remember, and then losing the ramekin.
Don’t forget to take your supplements.