Facts you must know about Keto diet/ Ketosis
By Olaide Osayemi
A keto diet is well known for being a low carbohydrate diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names such as; ketogenic diet, low carb diet, low carb high fat etc.
When you eat something high in carbohydrate, your body will produce glucose and insulin. Glucose is the easiest molecule for the body to convert and use as energy so that it will be chosen over any other energy source.
Insulin is produced to process the glucose in the bloodstream by taking it around the body.
Since the glucose is being used as a primary energy, the fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbohydrates, the body is induced into a state known as ketosis.
Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.
Our bodies are incredibly adaptive to what we put into it. When the body is overloaded with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.
Benefits of Ketosis
There are numerous benefits that comes with being on keto. From weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carbohydrate, high-fat diet.
Weight Loss
The ketogenic diet essentially uses the body fat as an energy source, so there are obvious weight loss benefits. On keto, the insulin (the fat storing hormone) levels drop greatly which turns the body into a fat burning machine.
Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets, even in the long term.
Many people incorporate MCT Oil into their diet (it increases ketone production and fat loss) by drinking ketoproof coffee in the morning.
Controls Blood Sugar
Keto naturally lowers blood sugar levels due to the type of foods we eat. Studies even shows that the ketogenic diet is a more effective way to manage and prevent diabetes compared to low-calorie diets.
Mental Focus
Many people use the ketogenic diet specifically for the increased mental performance.
Ketones are a great source of fuel for the brain. When the intake of carbohydrate is low, then big spikes are avoided in blood sugar. Together, this can result in improved focus and concentration.
Studies show that an increased intake of fatty acids can have impacting benefits to our brain’s function.
Increased Energy and Normalized Hunger
By giving the body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.
Note that fat is naturally more satisfying and ends up leaving us in a satiated (full) state for longer.
Epilepsy
The ketogenic diet has been used since the early 1900’s to treat epilepsy successfully. It is still one of the most widely used therapies for children who have uncontrolled epilepsy today.
One of the main benefits of the ketogenic diet and epilepsy is that it allows fewer medications to be used while still offering excellent control.
In the last few years, studies have also shown significant results in adults treated with keto as well.
Cholesterol and Blood Pressure
A keto diet improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets.
Many studies on low-carb diets show better improvement in blood pressure over other diets.
Some blood pressure issues are associated with excess weight, which is a bonus since keto tends to lead to weight loss.
Insulin Resistance
Insulin resistance can lead to type II diabetes if left un-managed. An abundant amount of research shows that a low carb, ketogenic diet can help people lower their insulin levels to healthy ranges.
Athletes can benefit from insulin optimization on keto through eating foods high in omega-3 fatty acids
Acne
It is common to experience improvements in your skin when you switch to a ketogenic diet. For acne, it may be beneficial to reduce dairy intake and follow a strict skin cleaning regimen.
What to eat when on Keto diet
To start a keto diet, you will want to plan ahead. That means having a viable diet plan ready and waiting. What you eat depends on how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis.
Keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.
What not to eat when on Keto diet;
Grains: Wheat, corn, rice, cereal, etc.
Sugar: Honey, agave, maple syrup, etc.
Fruit: Apples, bananas, oranges, etc.
Tubers: Potato, yams, etc.
Do Eat;
Meats: Fish, beef, lamb, poultry, eggs, etc.
Leafy Greens: Spinach, kale, etc.
Above ground vegetables: Broccoli, cauliflower, etc.
High Fat Dairy: Hard cheeses, high fat cream, butter, etc.
Nuts and seeds: Macadamias, walnuts, sunflower seeds, etc.
Avocado and berries: Raspberries, blackberries, and other low glycemic impact berries
Sweeteners: Stevia, erythritol, monk fruit, and other low-carb sweeteners.
Other fats: Coconut oil, high-fat salad dressing, saturated fats, etc.
Try to remember that keto is high in fat, moderate in protein, and very low in carbohydrates. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
Typically, anywhere between 20-30g of net carbs ( total dietary carbohydrates, minus the total fiber) It is recommended that one keep total carbs below 35g and net carbs below 25g ideally, below 20g.
The lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.
Protein should always be consumed as needed with fat filling in the remainder of the calories in your day.
