You, my dear buddy, have arrived at the perfect location if you are looking for information on the ketogenic diet. Helping folks get started on the Ketogenic Diet has taught us a lot, there’s plenty of good, there’s plenty of bad, and there’s plenty of ugly. We’ve seen it all.
What is the keto diet?
The ketogenic diet, often known as the Keto diet, is a dietary plan in which you substantially cut down on the number of carbohydrates you eat while simultaneously increasing the amount of fat you consume in order to force your metabolism into a condition known as ketosis.
This may take place in any of these TWO ways:
- During a period of time during which you do not consume any food, your body will use up all of its glucose reserves and be forced to begin converting fat into ketones for fuel.
- Eating in a “Keto” manner means, in essence, providing your body with no fuel other than fat and avoiding the ingestion of foods that may be easily transformed into sugar.
Consume carbs, convert those carbohydrates into fuel, store sugars, and then repeat the process as many times as is required. You are simultaneously increasing the amount of sugar that is being stored in your body, which is the factor that ultimately causes fat to be stored in your body. The amount of fat that is being burned is very low, and at the same time, you are increasing the amount of sugar that is being stored in your body.
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What are ketones
You may skip this part if you have no interest in learning about ketones and are just interested in the information on weight loss. In the event that you are interested in ketones, fasten your seatbelts and prepare for an unusual ride.
If your body is out of carbohydrates or glucose to burn for fuel, it will have to start drawing fuel from its supply of fat, which is stored throughout the body.
Your liver will be remembered as the hero of this tale.
In the absence of glucose, your liver will use the fact that it has been stored and convert it into molecules that are useful. These compounds are known as ketone bodies or ketones.
When someone follows a ketogenic diet, their brains are receiving fuel from a whole new source, and as a result, they experience a range of new sensations and mental states not before experienced.
It’s crucial to be aware that there are three distinct kinds of ketones if you want to give off an air of sophistication when you go to parties.
- Acetoacetate
- Beta-hydroxybutyrate
- Acetone
Ketones are not the same thing as a keytar, which is what Michelangelo used to beat Shredder in the movie that is considered to be a cinematic classic. It is vital to highlight this difference between the two.
Will I lose weight on the Keto Diet? What are the Other Benefits of Keto?
One of the core beliefs of the Nerd Fitness Rebellion is that “You can’t outrun your fork,” which translates to the idea that we think nutrition is responsible for 80–90% of the struggle to lose weight.
Now that we have that out of the way, let’s look at how the Keto Diet fits into this picture.
You are said to be in a state of ketosis when your body is persistently engaged in the process of converting fat into ketones.
Imagine that you have a mound of coal (stored fat) for the winter and that when you shovel part of the pile into the furnace for heat (energy), your pile of coal gradually decreases in size. In ketosis, YOU are growing smaller.
People who followed the Ketogenic diet were shown to have significant weight loss and significant improvements in the levels of several health indicators in research after study.
On top of that, the Ketogenic Diet is responsible for the majority of people’s weight loss success for still another reason.
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Thermodynamics
This topic is covered in some depth in my post titled “The Perfect Diet,” but I’ll summarize it for you here as follows:
If a person follows a Ketogenic diet, they will drastically reduce their intake of carbs, which is one of the three macronutrients.
And what kinds of meals predominantly consist of carbohydrate-based components? Pasta, sweets, and baked goods. Soda. Chips. Bagels. Fruit smoothies. People have a tendency to consume an excessive amount of these meals, which are high in calories but lack essential nutrients.
If you follow a diet that is quite limited, like the Keto diet, you are going to consume fewer calories overall since you won’t be eating any of these unhealthy things.
The reason why the Ketogenic diet is effective is that it causes you to consume fewer calories overall.
When you expend more calories than you eat on a daily basis over a stretch of time that spans weeks or months, you increase the likelihood that you will experience weight loss.
Because of this, the majority of calorie-restricted diets cause weight reduction, regardless of the kind of foods that are ingested throughout the diet.
Anecdotally, once individuals get accustomed to the ketogenic diet, they report feeling full on fewer calories, which makes it simpler for them to shed excess weight.
And yes, it is possible to overeat when following the ketogenic diet, which will cause one to gain weight. Do not, then, believe that you can successfully lose weight by consuming 6,000 calories worth of butter, avocados, and bacon.
What’s the Difference Between Keto, Atkins, and Paleo?
They each have unique things that are significant to them, including the following:
The Ketogenic diet emphasizes a very high-fat content and a very low carbohydrate intake (less than 5 percent of your total), with fat making up 70 percent of your diet. Because of the high carb content, grains, tubers, and the vast majority of fruits are off-limits. You need to be meticulous in your tracking, and you should be able to determine for yourself if you are in the ketosis state.
Paleo is a low-carb diet that emphasizes protein and fat consumption over dairy products and carbohydrates. Fruit and sweet potato consumption are not restricted to the Paleo diet. Instead of keeping track of the food you eat while following this diet, you simply eat until you are satisfied.
Atkins is a diet that emphasizes a low-carb, high-protein, and high-fat diet and has different levels of adherence. You will eventually incorporate back into your diet a greater quantity of nuts, low-carb vegetables, and low-carb fruits.
What foods Can’t I Eat: Beginner’s Guide to the Keto Diet
Now, let’s talk about all the foods you shouldn’t eat on Keto:
Sugars: Desserts like cake, ice cream, and cookies can be part of this. Don’t forget to watch out for sugars that are hidden in things like ketchup! Your body loves to burn sugars, and if it has sugars, it won’t make ketones from fat to burn.
Liquid calories: Soda, juices, smoothies, and other drinks with sugar and carbs.
Starches: This includes pasta, potatoes, sweet potatoes, rice, bread, cereals, and anything made with wheat or corn flour. Again, they have a lot of carbs and will keep your body from going into ketosis. It can also mean corn, which is not a vegetable but a grain.
Diet foods: We told you to stay away from sugar, but “diet” foods are also a big no-no on Keto (and most other healthy eating plans, too!) They have been processed a lot and have a lot of sugar, which is bad for your body.
Fruits: Is there no fruit? Most fruits have a lot of fructose (a sugar). High sugar = no ketosis. (I feel like I may have already said that.) A few berries can be fine, but only if you count their net carbs into your total for the day.
Beans: Oh, really? Steve, I thought that beans and other legumes were good for you. You even include them in your Paleo-ish diet. They can be, but they also have more carbs and may cause inflammation, which makes it harder to lose weight.
Unhealthy Fats: Good fats include those found in olive oil and nuts. But that big glob of mayonnaise on your tuna or the canola oil you’re frying in? On Keto, you should avoid them.
The Bottom Line
In conclusion, the keto diet is a great way to lose weight, improve your health, and feel great! If you’re new to the diet, start out by gradually increasing your carbohydrate intake and decreasing your calorie intake until you reach your desired weight loss goals. And if you have any questions or concerns, don’t hesitate to chat with a doctor or nutritionist.
