Last updated: August 15, 2018 at 17:34 pm
Where did the Keto Diet Originate?
The ketogenic diet was designed in 1924 by Dr. Russell Wilder at the Mayo Clinic. Initially being highly effective in treating epilepsy, it has evolved into a scientific phenomenon in the health and science community. Now medical experts have noticed that this diet has many health benefits aside from just fat loss, great energy and improved skin and so it’s now being used to control all kinds of diseases from diabetes to cancer. (Wikipedia details)
So, What is the Keto Diet & Why Does it Work?
The keto (or ketogenic) diet is primarily based on the 80/15/5 rule, which means your daily intake is around 80% fat, 15% protein and 5% carbohydrates. This combination changes the way the body uses its fuel source (currently your body is using carbs and sugar for fuel – which is not helping you lose fat since it can store it). On a ketogenic diet the fat is converted in the liver into fatty acids and ketones which then are used for fuel to power the brain and bodily functions since there is no carb fuel source. Currently the north american diet is comprised of a lot of refined carbs, and highly processed foods which is aiding in the increase in obesity and disease in this country. Ok, so back to keto – Once you have an elevated level of ketones in the blood you are in a state known as “ketosis”. This means that now your primary fuel source is your fat – not glucose or carbs. This aids in promoting a rapid reduction of body fat, increased lean muscle, hormonal balance, a stable level of energy all day and as well, skin and hair improvements. Another proven benefit of the diet is that it lowers your glucose levels and improves your insulin resistance. As a result, you rarely “crave” food on keto since your blood sugar is stable without experiencing any spikes or dips causing those moments of raging hunger.
How does Ketosis Happen. How Ketosis Works.
This video shows how ketosis happens and how it burns fat. As well the benefits of using Keto OS by Pruvit.
What Are The Benefits Of A Keto Diet?
The list of benefits to keto is long, but below you will find the most popular benefits that people find the most beneficial. Regardless how long this list is, you really can’t describe the feeling you have when on a ketogenic diet. I say this because you have a clear mind, feeling of well-being, great energy, weight-loss and get to enjoy foods you love. But enough of that – here is the list:
Increase Energy*: Since your body is being fuelled off your body fat (ketones) all day long – you have a consistent source of stable, clean energy. So the feeling of wellness, alertness and energy is with you all day long.
Lack of hunger*: Since consuming healthy fats is filling, and slow digesting you will notice a reduction in hunger. This is also attributed to the fact your blood glucose level is stable which helps eliminate hunger spikes.
Reduces Insulin & Blood Sugar Levels*: With the reduction in unhealthy, high processed carbs there is less glucose in your blood stream, as well which will cause a drop in insulin.
Reduces High Cholesterol*: It has been proven in clinical studies that a keto diet will improve triglyceride levels and cholesterol levels. Read the study here
Better, Healthier Teeth / Less Cavities*: Clearly due to the fact of no sugar consumption, which means less tartar build up as well, along with reduction in gum issues. If you have gum disease or you want to improve the quality of your teeth, then going on a ketogenic diet can definitely help.
Clearer thinking*: Fatty acids have also been associated with improved neurological brain functions.
All Carbs are not Equal. What is a Net Carb?
Put it this way. Net carb is the total carbohydrates less with total fiber.
In this example, we have a total of 6 carbohydrates and 4 grams of fiber per 2 tablespoons, and to get the net carbs, you just have to subtract the 4 grams of fiber from the 6 grams of total carbohydrates resulting to 2 grams of net carb for 2 tablespoons.
What are Macros? Why Should I Care?
This is the shortened term for macro-nutrients composed of carbohydrates, protein and fat. They are the main nutrients you monitor on a ketogenic diet. The balance of these macros are critical to success.
Keto experts say that your Keto food intake should be (Macro-nutrients) 80% fats, 15% protein and 5% carbohydrates. In this case, you will want to maintain limited carbohydrate, which should mainly come from dairy, nuts and vegetables while avoiding refined carbohydrates, such as pastas, breads and cereals derived from wheat, starch, including beans, potatoes and legumes or fruits; instead, dark, leafy green vegetables are what works.
What to Expect on Keto?
As your body transitions into the ketogenic state, it will use what’s left of the glucose/sugar/carbs in your system causing some energy reduction and lethargy. It is not unusual in the first couple of days for some people to experience mental fogginess, headaches, or “keto flu” as it’s called. This happens because your body is changing energy sources. Until now you have been feeding your body sugar and carbs for fuel all this time and in order for Keto to be successful, it now needs to switch to fat for fuel. This change to get over to “ketosis land” causes this “keto flu” feeling but not to worry as it only lasts for a few days. Once your body is in a ketosis state, meaning your body is using fat for fuel, your energy will spike back up higher than before. This newfound source of energy will keep you going all day long!
During this time, I highly recommend that you drink a minimum of 2-3 liters of water daily, as well as increasing your sodium consumption (Himalayan salt or Natural salt of some kind such as sea salt are highly recommended) and a source of potassium. This will help keep you feeling replenished and balanced.
Achieving a state of ketosis usually takes about a week* or so, if you stick to the plan (Some people who do a keto fast with Keto REBOOT can also reach ketosis). My recommendation is that you cut your carbohydrate intake to less than 20-30 grams a day in order to make sure your body will be able to adapt quickly and with the least amount of “keto flu” symptoms.
You may notice a dip in performance at the gym for a week or so. Your body will recover once it has fully adapted to a keto state and allowing it to restore its normal levels. Your endurance and strength may actually increase due to the body having a consistent energy source, which is your fat for fuel. Don’t worry, even famous athletes such as NBA superstar Lebron James and Ironman Triathlon World Champion Ben Greenfield practice a ketogenic lifestyle (Google it). While Keto may not help you play ball like Lebron you certainly will feel like a million bucks!
* There is no guarantee of specific results. Results depend on a individual basis