What’s Keto Diet Consist Of – Home » Blog » Ketogenic Diet for Beginners: Beginner’s Guide to Low Carbohydrate Diet or Keto Diet
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What’s Keto Diet Consist Of
The ketogenic diet has been gaining popularity over the past few years, and for good reason. There are many proven results that it works. Speaking from personal experience and proven results, the ketogenic diet can help you lose weight, increase your energy levels, lower your blood sugar levels, stabilize your insulin levels, and improve your overall health.
What Is A Keto Diet? — Keto Geni
It is known to be especially beneficial for people with type 2 diabetes, insulin resistance, irritable bowel syndrome (IBS) or polycystic ovary syndrome (PCOS). Having experienced these three ailments myself, I am a firm believer in the ketogenic diet and its benefits.
With the ketogenic diet, I was able to completely reverse my type 2 diabetes and PCOS. After years of being overweight, my insulin levels finally stabilized and I was able to lose over 100 pounds after the keto diet.
I definitely have more pounds to lose, but I am very happy with the results I have experienced so far.
Before starting a ketogenic diet, I think it’s important to understand how it works, what exactly it is, and why it’s effective.
Keto Diet: What Is Ketogenic Diet?
Disclaimer: I am not a doctor. I can’t guarantee that someone following a ketogenic diet will get the same benefits as me. Be sure to talk to your healthcare provider to find out what type of diet plan is best for you and your health.
The human body works in two ways. One is to burn glucose for energy, which is what most people do, and the other is to burn fat for energy, which is what people on a ketogenic diet or a low-carb diet do.
The human body is designed to use your body’s glucose for energy. But when you don’t eat carbohydrates, your body can’t burn glucose for energy because there’s nothing to burn. So, on a ketogenic diet, when your body burns fat, whether it’s dietary fat or body fat, it starts producing molecules called ketones, which are used to produce energy.
When blood sugar (glucose) is low, the body will use these ketones for fuel. Ketones are produced by eating very little carbohydrates and moderate amounts of protein. When the body starts using ketones as fuel, it is called ketosis.
All About The Ketogenic (keto) Diet
In ketosis, your daily energy needs are met by burning fat so you don’t need to consume glucose.
The amount of carbohydrates needed to achieve ketosis varies greatly from person to person. Stress, weight, heredity, illness and others are all factors at play. The standard is consuming less than 20 grams of carbs per day, but some people (like me) can consume 50 grams of carbs and stay in ketosis.
Carbohydrates eaten are converted into glucose, which is then used for energy. If there is more glucose in your bloodstream than it needs, your body stores the excess as glycogen in the liver and muscles.
The human body will automatically turn to glucose for energy. But because the body can only store about two thousand calories of glucose at any given time (2), it is not a sustainable source of energy. Therefore, when eating a standard high-carbohydrate diet, you must always replenish your energy sources by eating continuously throughout the day because food cravings never stop.
Understanding Keto Diet Macros
Because of this, it is difficult to balance the blood sugar that rises and falls after eating. We are so dependent on glucose that it is very difficult to lose weight.
In addition, the hormone insulin has a large effect on the amount of glucose in the bloodstream. Insulin is a hormone that balances blood sugar. It tells the liver, fat and muscle cells to absorb incoming glucose and thus lower the level of glucose in the bloodstream.
Insulin stops the burning of any fat so that we can store or burn the incoming glucose. Once confronted with glucose, insulin will start burning fat again.
People with good insulin sensitivity have no problem maintaining blood sugar levels. But when the amount of glucose in the bloodstream is constantly high, problems begin to arise.
The Benefits Of The Keto Diet
If there is a constant flow of glucose (if you eat several times a day or a large amount of carbohydrates) the high level of insulin causes the cells to become insulin desensitized, meaning that the cells no longer absorb glucose. Blood glucose levels are always high or very high. This can lead to insulin resistance, obesity, type 2 diabetes, PCOS and many lifestyle diseases.
When there is a lack of glucose in the bloodstream (from not eating carbohydrates), a hormone called glucagon is released. Glucagon stimulates the liver to convert stored glycogen into glucose which is then released into the bloodstream. Glucagon also tells the body to use its stored fuel source, fat. When burning fat, ketones are produced by the body.
Ketones are used as fuel throughout the body, especially in the brain. In the human body, the brain needs the most energy and can only run on glucose or ketones.
Ketones are then used as a primary energy source. It takes some time for the body to get used to burning fat instead of glucose for energy. This period is often called “wage adaptation” or “supporting adapted wages”.
Keto Meal Prep For 1 Week Of Keto Meals In 2 Hours
Once you’re in nutritional ketosis, your insulin and blood sugar levels drop, your HDL cholesterol rises, and you end up losing weight. When your body begins to burn dietary and body fat as its main fuel source, you also begin to lose weight.
Because insulin levels remain stable, the hormone insulin doesn’t need to signal to the brain that we’re hungry because we always feel full because of all the fat we burn.
When following a low-carb or ketogenic diet, you can get net carbs by subtracting fiber and sugar alcohols from total carbs. Because fiber and sugar alcohols don’t affect your blood sugar or get stored as glycogen, they pass through your body so you don’t have to count them.
However, some people choose to use total carbs as their carb limit. Just know that if you choose to use total carbohydrates, the foods you can eat will be more limited.
Everything You Need To Know About The Keto Diet
Fat adaptation is the period when your body gets used to burning fat for energy instead of glucose.
Once you get used to burning fat for fuel instead of glucose, this period is called fat adaptation.
When you stop eating carbohydrates, the human body cannot burn glucose because there is nothing to burn. So instead it starts burning fat (diet and body) which then produces molecules called ketones. The body will use these ketones as energy, which is called ketosis.
You don’t need high ketone levels for the keto diet. Ketones do not cause fat loss, they are simply the result of fat burning.
Do Calories Matter On A Keto Diet?
To tell if you are in ketosis or not, there are a few things you can do.
Now that you’re a little familiar with the science behind the ketogenic diet, you’re ready to get started! The simplest way to define a ketogenic diet is that it is a high healthy fat, moderate protein and low carbohydrate diet.
The first thing you want to do when starting a ketogenic diet is cut down on carbs. On the Standard American Diet, you typically eat 300-400 grams of carbohydrates per day. However, on a ketogenic diet, you should reduce your carbohydrate intake to less than 50 grams per day, or preferably less than 20 grams.
The keto diet is pretty easy to do on your own but can be difficult to adjust to at first. Our body is so used to burning glucose for energy that to do a complete 180° requires a big change in our physiology and lifestyle.
The 12 Best Veggies To Eat On Keto
Carbohydrates, fats, and proteins are all macronutrients (macro) that make up most of our food. The rest are called micronutrients and include vitamins and minerals, both of which are essential for the human body.
Carbohydrates are found in large amounts in grains, sugar, rice, bread, pasta, quinoa and buckwheat. It is also abundant in fruits and vegetables. Starchy vegetables like potatoes, sweet potatoes, and corn are high in carbohydrates. Fruits like bananas, mangoes, grapes and dried fruits are very high in sugar and therefore very high in carbohydrates.
Protein is found in animal foods such as pork, beef, chicken, fish and eggs. You can also get some protein in plant-based foods like beans, lentils, nuts, and seeds.
Fats are found in oils (avocado, coconut, olive), avocados, nuts, olives, seeds, and animal proteins such as ribs, pork, steak, and milk.
Day Keto Diet Plan For Beginners
With My Keto you have to calculate how many carbohydrates, proteins and fats you can eat in a day
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