A ketogenic ("keto") diet is basically a low carb diet, where the body produces ketones in the liver to be used as energy. It’s the new buzzword in fat-loss but the concept has been around for ages, and it works! You can probably think of different names for low carb (sugar) and high fat and protein diets that have been in and out of fashion
When you eat something high in carbs, your body will produce glucose and insulin.
When glucose is used as the primary fuel, your fats are not needed and are therefore stored. Typically on a normal, higher carb diet, the body will uses glucose as the main form of energy.
When you lower your carbs your 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 time, we produce ketones, and these, rather than glugose are used for energy.
Ketones are produced by the breakdown of fats by the liver. This is what "burns" our fat, and produces the fat-loss we're after.
The objective of a ketogenic diet is to drive our bodies into ketosis, a metabolic state.
The key here is that we're not starving ourselves, we're cutting down on carbs.
It's not principally a question of calories but one of how we generate energy.
The ketogenic diet actually developed originally as a means to treat epilepsy and fat-loss was an observed effect.
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.
When we cut down carbs to very low levels and overload it with fats & protein our bodies will begin to burn ketones as the primary energy source.
There are a lot of benefits apart from fat-loss.
The idea of high fat sound kinda disgusting, but it's not that bad!
There are plenty of really nice recipes that fit the bill.
Meat, fish, poultry, eggs, etc.
Leafy Greens –
Above ground vegetables – broccoli, cauliflower, etc.
High Fat Dairy – hard cheeses, high fat cream, butter, etc.
Nuts and seeds –
Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
Remember to stay well hydrated on a ketogenic diet.
A strict ketogenic diet is difficult to follow and there is the possibility of Ketoacidosis, and we don't want that. It's pretty extreme to get there, and it's when the combination of ketones and glucose causes the blood to become acidic.
It's more of a risk for diabetics and is life-threatening.
breath that smells fruity
shortness of breath
feelings of confusion
At AlgarveFitness, we recommend moderation in everything. If we give ourselves time to achieve our goals, instead of going for incredible aggressive short term targets, we're far more likely to succeed and to enjoy the journey.