Sarah Hi I'm Sarah, I like to write anything about health, healthy food and other health tips. Healthy living has become a necessity in this day and age, where the body needs good nutrition. Hopefully my writing can be useful for all.

Keto Diet Definition

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Keto Diet Definition – The ketogenic (keto) diet includes a HIGH FAT, MODERATE PROTEIN, VERY LOW CARB diet. The general ratio should be 75-80% healthy fat, 15-20% protein, and 5-10% carbohydrates. As a guideline, net carb intake (total carbs minus fiber) should be limited to 10-30g per day. These are just guidelines, originally intended for ketogenic diet therapy. Most people do very well on less fat and more protein, especially when it comes to weight loss.

Paleo focuses on whole foods and rejects any processed or farm foods. However, the Paleo diet can only be called ketogenic when naturally occurring starches and sugars are removed, as these tend to be very high in carbohydrates on keto.

Keto Diet Definition

Keto Diet Definition

Atkins is a diet plan that starts with a ketogenic diet to a moderate amount of weight loss. However, after this phase, carbohydrates are slowly reintroduced.

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LCHF simply stands for Low Carb High Fat. LFHC is the opposite, meaning Low Fat High Carb (Standard Western Diet).

When you eat carbohydrate-rich foods, your body uses GLUCOSE to produce energy (glycolysis). Sugar, processed foods, pasta, rice, pizza, pastries, grains, etc. contain simple carbohydrates. Whole grains, nuts, dairy, fruits and vegetables contain complex carbohydrates. Simple and complex carbohydrates are converted to sugar during digestion. Glucose enters the liver, where it is stored or released into the bloodstream. Hence, glucose is the direct source of energy for cellular life. The remaining glucose is converted to glycogen (glycogenesis) and stored in the liver and muscles for later use. After the liver and muscles have stored enough glycogen, the excess is converted to fat (lipogenesis) and stored in adipose tissue.

With the ketogenic diet, your body learns to use FAT instead of sugar for energy (ketosis). When you drastically reduce carbohydrates to a very low amount, blood sugar levels drop and your body begins to break down fat. This metabolic process releases fatty acids, which in turn create ketone bodies through ketogenesis. Ketones start circulating in the bloodstream and become the main source of energy. When fat is burned, you lose weight. Fast. Very fast. But these are just side effects of a healthy way of eating.

It’s true that the brain needs sugar, but it’s also true that ketones can be used for energy. Actually we do not need to eat carbohydrates to produce glucose. Our bodies are amazing machines that make their own sugar on demand, using a process called gluconeogenesis. When there is not enough circulating sugar for brain health, gluconeogenesis compensates by converting muscle proteins, lipids, and lactate into glucose, thereby increasing blood sugar levels.

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Once you adapt to keto, your body uses ketones for energy rather than glucose. Some of the carbohydrates you eat are an adequate source of glucose for brain health, because the brain can function better on ketones. If you reduce carbohydrates to the point where blood sugar circulates adequately, gluconeogenesis will prioritize sources of dietary protein and fat, sparing your muscle tissue. This, along with the important micronutrients found in eating a variety of foods, is one of the reasons I believe it’s important to consume small amounts of carbohydrates from healthy, natural sources, such as avocados and nuts.

Yes and no. When you eat a high-carbohydrate diet, your body uses sugar for energy, as it is a lazy source of fuel. Most of the fat you eat will be stored in a ‘starved’ state that we will never experience. The more fat accumulated in the ‘store’ you become fatter. When you cut carbs, you’re pushing your body to enter ketosis, which is burning fat for fat. Provided you don’t exceed your caloric requirements for energy expenditure, the fat and protein you eat will be used for energy rather than stored.

The ‘high carb/low fat = healthy’ propaganda of the past 50 years can only be described as disastrous. Misinformation? Misinterpreted research? Bad science? Data modified by the likes of the food and pharmaceutical industries? Are you interested? Maybe all of the above and more. One thing we all know for sure is that the “low fat” era has created more disease, an obesity epidemic, and more reliance on medical intervention than ever before. And sadly, the “weight loss” campaign seems to be a runaway. Consumers are often tricked into buying prepared foods, packaged foods and beverages that boast of being ‘low fat’, ‘sugar free’ or ‘healthy’, ignoring the fact that the laboratory products they are purchasing are not viable. it is more dangerous for their health.

Keto Diet Definition

Despite the fat, there’s plenty of evidence that it’s actually beneficial. Yes, fat is NOT GOOD. Hundreds of articles in medical journals have been published since the early 1900s regarding the clear benefits of eating a low-carb diet for a wide variety of conditions. These include diabetes, heart disease, obesity, Gastroesopageal Reflux and seizures, to name a few.

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Good fats are fats that come from natural sources. Monounsaturated fats, saturated fats, polyunsaturated oils and MCTs are all good. You can find it in meat, fish, butter, cream, ghee, lard, eggs, avocado, coconut, refined oils, nuts and seeds. Good fats can turn bad when heated to a certain temperature. Meat Fat (fat), Ghee, Butter and Coconut Oil are best for high heat cooking. Extra Virgin Olive Oil, Avocado Oil and Macadamia Oil are suitable for low heat cooking. Other Vegetable/Seed/Nut Oils and MCT oils should not be burned at all.

Pressed, organic, unrefined, HIGH-OLEIC sunflower oil is the best yet misunderstood. As with any unrefined vegetable oil, it MUST BE USED RAW or BAKING.

Bad fats are margarine, refined vegetable oils, chemically extracted oils, polyunsaturated fats, trans fats and hydrogenated fats. Many studies confirm that these bad fats increase cardiovascular disease, metabolic syndrome, inflammation, and cancer.

The link between fatty foods and cholesterol is just a myth. Also, it has been known for decades that high-fat diets improve lipid profiles, especially triglycerides and many published studies prove this. A high-fat diet is also associated with a reduction in atherosclerotic development. Contrary to current medical advice. If you want to learn more, I’m a big fan of Dr. Malcolm Kendrick, a Scottish physician who is not afraid to speak out about heart disease, cholesterol and statins. His books The Great Cholesterol Con and Doctoring Data are very informative, interesting and intelligent. You can visit his blog by clicking here.

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The ketogenic diet has become very popular recently because of its favorable reputation for fast weight loss. However, weight loss is one of the many benefits it offers. Following are some of the proven benefits of following a high-carb lifestyle:

Being in ketosis is simply a state where your metabolism runs mainly on ketone fats. To produce ketones, you need to limit your intake of carbohydrates. The degree of carbohydrate restriction required to enter ketosis is highly individual dependent, as carb sensitivities can vary widely from one person to another. The only way to know for sure is to measure ketones. By measuring your ketones and tracking your macros (at least in the early stages) you will discover your personal carb sensitivity level and learn how many carbohydrates you are “allowed” each day to stay in ketosis.

1) Urine test. You can purchase urine strips designed to measure ketones directly. This method can be unreliable, especially after the first few weeks of carbohydrate restriction.

Keto Diet Definition

2) BLOOD test. Blood test kits are also readily available, but keep in mind that this test method requires cleaning to analyze your blood, and is probably not something you want to do.

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3) Breathing test. This is my preferred method, although it requires an upfront investment as the equipment is not cheap. On the other hand, it is easier and more convenient than other testing methods and you don’t need to stock up again. This is what I use now. For other US versions, click HERE.

Macro (macronutrients) is a collective term for carbohydrates, proteins and fats. You’ll find it on the outer packaging of many foods.

Once you’re familiar with what to eat and how many carbohydrates are in the foods you eat, you don’t have to worry about constantly counting carbs, fats, and proteins. However, you won’t get to that point unless you test your macros and determine your energy expenditure. There are various online calculators that estimate your energy needs (Kcal) and the carb-fat-protein ratio you should aim for. KetoDietBuddy is an example.

At least in the beginning, you should be tracking macros in the foods you eat. If you don’t, you’ll just be left guessing what your carbs are, and you won’t know if the amount of carbs you’re eating is right for you. I recommend using one of the many available apps. Most of them are free or inexpensive. To count macros in my recipes, I use FatSecret.

What Is Lazy Keto And Should You Do It?

No, you don’t have to. But that might be wise. Especially in the beginning when you’re trying to turn the table to high carb low fat. Most people lose weight on keto without counting calories, because keto does

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Sarah Hi I'm Sarah, I like to write anything about health, healthy food and other health tips. Healthy living has become a necessity in this day and age, where the body needs good nutrition. Hopefully my writing can be useful for all.

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