The ketogenic (keto) diet is based on a metabolic process called “ketosis,” which happens when your body does not have enough glucose for energy, so it burns fat instead.
During ketosis, chemical molecules called “ketones” are produced in the liver when fat is burned, and they are sent into your bloodstream to be used as fuel for the brain, muscles, and tissues. The keto diet deliberately reduces carbohydrate intake to encourage the body to burn fat instead.
• 60 to 75% of calories from fat
• 15 to 30% of calories from protein
• 5 to 10% of calories from carbs
Meat, vegetables, cheese, nuts, and other dairy products are a great way to get started. Limit fruits to 2x day.
The first week is mainly water loss. But the more you have to lose, the faster you will lose. If you only have a little to lose, it may take a few weeks to start seeing real weight loss.
Keto weight loss will fluctuate from week to week and depending on how much they have to lose. Try not to compare your weight loss success to someone else’s.
It depends on how strict you are. If you restrict carbs to below 20 grams, it typically takes 2-3 days to go into ketosis. It may however, take a week or two to get fat-adapted
The most popular choice for a keto breakfast is bacon and eggs. But a lot of people can get tired of not having variety quickly. Try my keto pancakes or low carb yogurt to mix things up and stay within your macros.
A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per day. Net carbs are total carbs minus the fiber.
Fiber is present in plants and is important to include in a keto diet because fiber protects gut bacteria, improves digestive function, and helps prevent constipation.
In the keto diet, the majority of daily calories come from fats, while lesser amounts come from proteins. Meat, fish, eggs, and dairy feature heavily in the keto diet.
When the body cannot rely on carbohydrates for energy, it must burn fat for fuel. This results in a buildup of acids called ketones in the body. This results in a bodily state of ketosis.
According to a 2012 study, a keto diet may reduce fat mass, waist circumference, and fasting insulin levels.
Also, a 2012 review of 23 studies indicates that a low carbohydrate diet, such as the keto diet, could lower some of the primary risk factors for heart disease, including high blood pressure, low-density lipoprotein cholesterol, and triglycerides.
Many people follow a keto plan for a set amount of time before altering the diet to include more carbohydrates and less fat.