Ketosis
ketogenic diet (keto) is a very low-carb diet, which turns the body into a fat-burning machine. It has many potential benefits for weight loss, health and performance, but also some potential initial side effects.
A ketogenic diet is similar to other strict low-carb diets, like the Atkins diet or LCHF (low carb, high fat). These diets often end up being ketogenic more or less by accident. The main difference between strict LCHF and keto is that protein is restricted in the latter.
A keto diet is designed specifically to result in ketosis. It’s possible to measure and adapt to reach optimal ketone levels for health, weight loss, or for physical and mental performance. Below, you can learn how to use keto to achieve your personal goals.
What is Ketosis?
The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”.
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This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.Ketones
are produced if you eat very few carbs (that are quickly broken down
into blood sugar) and only moderate amounts of protein (excess protein
can also be converted to blood sugar).Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day,
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and it can’t run on fat directly. It can only run on glucose… or ketones.On
a ketogenic diet your entire body switches its fuel supply to run
almost entirely on fat. Insulin levels become very low and fat burning
increases dramatically. It becomes easy to access your fat stores to burn them off.
This is obviously great if you’re trying to lose weight, but there are
also other less obvious benefits, like for example less hunger and a
steady supply of energy.When the body produces ketones it’s said to be in ketosis. The fastest way to get there is by– not eating anything – but obviously it’s not possible to fast forever.
A ketogenic diet, on the other hand, can be eaten indefinitely and also results in ketosis. It has many of the benefits of fasting – including weight loss – without having to fast.
Who should NOT do a ketogenic diet?
Most people can safely do a ketogenic diet. But in these three situations you may need extra preparation or adaptation:1.Diabetes
2.High blood pressure
3.Breastfeeding
-:The Benefits of a Ketogenic Diet
The benefits that come from a ketogenic diet are similar to those of any strict low-carb diet. However, the effect might be even greater since protein is more restricted. This raises ketones more, and lowers insulin.1.Weight loss
Turning your body into a fat-burning machine has obvious benefits for weight loss. Fat burning is vastly increased while insulin – the fat-storing hormone – levels drop greatly. This creates ideal circumstances in which fat loss can occur, without hunger.2.Diabetes type 2 reversal
A ketogenic diet is excellent for reversing type 2 diabetes,since it lowers blood-sugar levels and the negative impact of high insulin level.
3.Proved mental focus
Ketosis results in a steady flow of fuel (ketones) to the brain. And on a ketogenic diet you avoid big swings in blood sugar. This often results in the experience of increased focus and improved concentration.A lot of people use keto diets specifically for increased mental performance.
4.Increased physical endurance
Ketogenic diets can vastly increase your physical endurance, by giving you constant access to all the energy of your fat stores.The body’s supply of stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise, or less. But your fat stores carry enough energy to easily last for weeks or even months.
When you’re adapted to burning primarily carbohydrates – like most people are today – your fat stores are not easily available, and they can’t fuel your brain. This results in constantly having to fill up by eating before, during and after longer exercise sessions. Or even just to fuel your daily activities and avoid “hanger”
