What is the keto diet?
The keto diet involves long periods of extremely low (no more than 30 g per day) to almost zero g of carbohydrates per day and increasing your fats to really high levels (to the point where they are up to 65% can reduce your daily intake of macronutrients.)
The idea behind this is to put your body into a state of ketosis. In this state of ketosis, the body is said to be more inclined to use fat for energy – and research says it does just that. If you’ve run out of your carbohydrate/glycogen liver supplies and then switch to fat for fuel, you should end up being crushed. So What is The Keto Diet?
The Ketogenic Diet: A Detailed Beginner’s Guide to Keto
You will then follow this base platform from, for example, Monday to Saturday, 12 p.m. (afternoon) (or Saturday, 7 p.m., depending on whose version you are reading) Then from that time until midnight on Sunday evening at midnight (so up to 36 hours later) make your massive carbohydrate.
To the answer of What is The Keto Diet? Some say, and this is also determined by your body type, that you get crazy about carbohydrates and can eat whatever you want, and then there are those who I think are smarter to dictate that they stick to even the clean carbs during your carb up.
So calculating your numbers is as simple as the following:
Calculate your required maintenance level of daily calories. If you want to lose weight fast use 13- I wouldn’t recommend this, if you want to use a bigger drop in body fat 15 and if you are actually trying to maintain or possibly gain some muscle mass then use 17.
- Body weight in pounds x 15 = a
- Protein for the day 1g per body weight in pounds = b
- Bx4 = c (c = number of calories allocated to your daily protein intake).
- a-c = d (d = amount of calories to be assigned to fat intake).
- D / 9 = g fat to be consumed per day.
The final calculation should leave you with a very high number for your fat intake.
Health Benefits of Keto Diet
Studies have now shown that diet can have benefits for a variety of different health conditions:
- Heart disease: The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar
- Brain injuries: Some research suggests that diet might improve outcomes from traumatic brain injury.
- Cancer: The diet is currently being studied as an add-on treatment for cancer because it can slow tumor growth.
- Polycystic ovary syndrome: The ketogenic diet can help lower insulin levels, which can play a key role in polycystic ovary syndrome
- Alzheimer’s disease: The keto diet may help relieve symptoms of Alzheimer’s disease and slow its progression
Ketogenic Diets can Help You Lose Weight
Now for those of you who are wondering about energy levels, especially for exercise because there are no carbohydrates, since there is so much fat in the diet, you will feel pretty full and the fat is a very good source of fuel for your body .
One adjustment I made is to actually have a nice fish fillet about an hour before a workout, and I find it gives me enough energy to get through my workout. Consciously who have been put forward to have no fats 2- Otherwise 3 hours of training.
Although I have no more fats 2-3 hours after training, as I then want fast absorption and blood flow, I see no problem in doing everything before Slowing down exercise so that my body has access to a slowly digestible source of energy).
What to Eat on Keto Diet
There are some who claim to consume 30g of carbohydrate immediately after a workout – just enough to fill up the glycogen levels in the liver. And then there are those who say that even so much can push you out of ketosis – the state you are trying to maintain.
Since I’ve been doing the post-workout shake for the last 8+ years of my training, I’ve decided to try the “no post-workout” route! I think I might as well try!
Keto Tips and Tricks
During my carbohydrate phase – for those who want to know that you can get in shape and eat the things you want (in moderation) – I’ll be relaxed for the first six weeks about what I eat during this phase but then I’ll be in Eat only clean carbohydrates for the next 6 weeks.
I also want to make sure the first workout of the week – like a Monday morning workout – is a nice long full hour of work so that I’m already starting to cut into the liver glycogen.
I also make sure I have one last really strenuous workout on Saturday before my carbohydrate runs out. And I eat a lot of fish, eggs, olive oil and beef.
What You can Eat on Keto Diet?
- Seafood. Fish and shellfish are very keto-friendly foods.
- Low carbohydrate vegetables.
- Meat and poultry.
- Coconut oil.
- Plain Greek yogurt and cottage cheese.
Why The Keto Diet is Bad?
The keto diet can lead to low blood pressure, kidney stones, constipation, nutritional deficiencies, and an increased risk of heart disease. Strict diets like keto can also lead to social isolation or eating disorders. Keto is not safe for people with conditions like the pancreas, liver, thyroid, or gallbladder.
What Can You Not Eat On Keto Diet?
Chips, crackers, cookies, and snacks prohibited in the keto diet. These low-fiber, high-carbohydrate products do not support the goal of keto eating: to reduce carbohydrates enough to keep them in ketosis and burn stored fat. Check what happens to your body when you stop eating processed foods.
How Long Should I do Keto?
Registered dietitians warn that nutritional deficiencies can be possible if left on for too long. Stick to the keto diet for a maximum of three to six months, says Mancinelli, noting that some people choose to get on and off the diet year round.
Who Shouldnt do Keto?
Considering these risks, those with kidney damage, those at risk for heart disease, women who are pregnant or breastfeeding, those with type 1 diabetes, pre-existing liver or pancreatic disease, and those who have had their gallbladder removed should stop the keto diet Do not try.
What is The Keto Diet?