{"id":11521,"date":"2020-10-10T11:19:00","date_gmt":"2020-10-10T17:19:00","guid":{"rendered":"http:\/\/iheartthenewme.com\/?p=11521"},"modified":"2021-09-11T20:42:22","modified_gmt":"2021-09-12T02:42:22","slug":"what-is-the-keto-diet","status":"publish","type":"post","link":"https:\/\/iheartthenewme.com\/what-is-the-keto-diet\/","title":{"rendered":"What Is The Keto Diet – Everything You Need To Know"},"content":{"rendered":"\n

Find Out Everything You Need To Know About The Keto Diet!<\/h2>\n\n\n\n

The keto diet works by replacing glucose with fatty acids as your body’s primary fuel source. We achieve this by consuming only low-carb and no-carb foods. The goal is to enter Ketosis so that all of the amazing fat-burning can begin!<\/p>\n\n\n\n

The Keto Diet is a high-fat, low-carb diet<\/h2>\n\n\n\n

A ketogenic diet, also known as a keto diet, is a low-carbohydrate, high-fat diet. You eat far fewer carbohydrates on a keto diet while maintaining a moderate protein intake and possibly increasing your fat intake. The reduction in carb intake puts your body into a metabolic state called ketosis after two to seven days on the keto diet, where fat from your diet and your body is burned for energy.<\/p>\n\n\n\n

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The ketogenic diet also has a number of advantages, including weight loss and improved physical and mental health. The goal is to increase the amount of ketones in your bloodstream. You’re eliminating all carbohydrates from your diet and subsisting solely on protein and fat. This forces you to burn your own fat while also releasing ketones into your bloodstream.<\/p>\n\n\n\n

When you eat carbohydrate-rich foods on a regular basis, your body produces glucose for energy, which is then used to power your body’s processes. When you consume a high-carbohydrate meal, your body produces glucose and insulin.<\/p>\n\n\n\n

Because glucose is the simplest molecule for your body to convert and use as energy, it will be chosen over any other source of energy.<\/p>\n\n\n\n

Insulin is produced to transport glucose from your bloodstream around your body for processing.
Fats aren’t needed because glucose is the primary energy source, so they’re stored. On a normal, high-carbohydrate diet, the body will typically use glucose as its primary source of energy. The body is put into a state of ketosis by reducing carbohydrate intake.<\/p>\n\n\n\n

What is Ketosis?<\/strong><\/h2>\n\n\n\n

Ketosis is the medical term for the metabolic state in which your body starts to burn fat instead of carbohydrates for energy.<\/p>\n\n\n\n

A high-carbohydrate diet provides your body with plenty of glucose to convert into energy. However, if you deprive your body of carbohydrates, it will begin to break down existing fat stores in order to obtain fatty acids.<\/p>\n\n\n\n

Ketosis is a metabolic state in which fat is used as the primary source of energy rather than carbohydrates. Ketosis is a natural process that the body goes through to help us survive when we don’t eat enough. Your body will then send these fatty acids to the liver to be converted into fuel. The liver converts them to ketones, which are a good source of energy for both the body and the brain. If your body produces a sufficient amount of ketones, you are said to be in ketosis.<\/p>\n\n\n\n

A properly maintained keto diet has the goal of forcing your body into this metabolic state. We do this by starving ourselves of carbohydrates rather than calories.<\/p>\n\n\n\n

Different Types of Keto Diets<\/strong><\/h2>\n\n\n\n

Ketogenic diets come in a variety of forms. They are as follows:<\/p>\n\n\n\n

Standard Ketogenic Diet (SKD): This is the most well-known and practiced keto diet. This is the most popular and well-recommended keto diet. Staying within 20-50 grams of net carbs per day while focusing on adequate protein and high-fat intake is the goal here. The SKD method of keto is the most popular and well-studied.<\/p>\n\n\n\n

This is a high-fat, low-carbohydrate, moderate-protein diet. If you only do low to moderate intensity activities (e.g., walking, cycling, yoga, and light weightlifting) and want to lose weight quickly, the SKD may be the diet for you.<\/p>\n\n\n\n

Carbohydrates must be severely limited with this dietary approach. To get into and stay in ketosis, you’ll need to eat less than 30 grams of carbohydrates per day (which is one of the primary purposes for restricting carb consumption so much). Although keto carb limits vary from person to person, the general rule is to avoid fruits, starches, added sugars, and other high-net-carb foods.<\/p>\n\n\n\n

Low carb vegetables, nuts, seeds, and high-fat dairy products will be your primary sources of carbohydrates on the Standard Keto Diet.<\/p>\n\n\n\n

Targeted Ketogenic Diet (TKD)<\/strong><\/p>\n\n\n\n

This is a variation in which you eat SKD but add a small amount of fast-digesting carbs to your diet before working out.<\/p>\n\n\n\n

You follow all of the rules of the standard keto diet, with one exception: you eat carbohydrates before intense workouts. Targeted keto dieters will typically consume between 25 and 50 grams of carbohydrates 30 minutes to an hour before working out. Dieters often report feeling stronger and more capable during workouts as a result of this.<\/p>\n\n\n\n

While this will temporarily knock you out of ketosis, it will return within a few hours, depending on how many carbs you ate.<\/p>\n\n\n\n

The theory behind this diet is that because the extra carbs are burned off right away, they won’t be stored as body fat.<\/p>\n\n\n\n

Cyclical Ketogenic Diet (CKD)<\/strong><\/p>\n\n\n\n

This is a keto variation designed for bodybuilders and contestants, with one day per week set aside to carb up and replenish glycogen stores.<\/p>\n\n\n\n

With the exception of one to two days per week, the cyclic keto diet is similar to the standard keto diet. A cyclic keto dieter will follow standard keto guidelines five to six days per week. They will then have a \u2018carb cycle,’ also known as a \u2018carb refeed,’ for one or two days. They will consume approximately 140 to 160 grams of carbohydrates on this day.<\/p>\n\n\n\n

Athletes frequently follow this type of keto diet because they require a carb refeed day to replenish glycogen stores in their muscles.<\/p>\n\n\n\n

High-intensity athletic training depletes nearly all of the glycogen stored in their muscles, necessitating replenishment.<\/p>\n\n\n\n

It’s important to note, however, that just because you choose to follow this diet doesn’t mean you have to eat a lot of processed foods and desserts on your days off. Instead, get your carbs from whole grains, starchy vegetables, and fruits.<\/p>\n\n\n\n

Unless you’re an athlete or bodybuilder, sticking to the standard ketogenic diet is recommended for the best results.<\/p>\n\n\n\n

While it’s easy to believe that the keto diet is one-size-fits-all, there are several different types of keto diets, each with its own set of advantages, depending on your nutritional goals.<\/p>\n\n\n\n

They’re all based on the same premise: a low-carb, high-fat diet. They all have their own set of rules to follow.<\/p>\n\n\n\n

What To Eat On A Keto Diet<\/strong><\/h2>\n\n\n\n

You’ll need to plan ahead if you want to start a keto diet. That means having a workable diet plan on hand. What you eat is determined by how quickly you want to enter a ketogenic state.<\/p>\n\n\n\n

The lower your carbohydrate intake (less than 15 grams per day), the faster you will enter ketosis.<\/p>\n\n\n\n

Carbohydrates should be limited and come primarily from vegetables, nuts, and dairy.<\/p>\n\n\n\n

So, while there are a variety of keto diets, let’s say you want to stick to the standard keto diet for simplicity’s sake.You won’t go hungry just because you’re not eating all of your favorite carb-heavy foods. You’ll be eating plenty of healthy fats (like olive oil and avocado), as well as lean protein like grass-fed beef and chicken, and non-starchy vegetables like leafy greens.<\/p>\n\n\n\n

When it comes to adapting to a keto diet, the most difficult part is figuring out what to eat. You already know what you can’t eat while teaching your body to rely on ketones: high-glycemic, sugary foods; bread products; starchy vegetables; and other high-carb, glucose-laden foods\u2014basically everything most of us eat on a regular basis in the American diet. What can you eat, though?<\/p>\n\n\n\n

The ketogenic diet isn’t all bacon and bulletproof coffee, despite popular belief. Yes, it’s a higher fat, moderately low protein, and very low-carb diet, but it can also include a wide variety of foods, such as plenty of low-carb vegetables, full-fat dairy products, healthy fats, and moderate fruit (berries), and it can be followed whether you’re a vegetarian, vegan, or dairy-free.<\/p>\n\n\n\n

Once you know what snacks to buy, what ingredients to cook with, and which recipes to use, you’ll see that keto cuisine is actually quite simple to follow, and it even includes variations of many of your favorite foods.<\/p>\n\n\n\n

Your blood sugar will thank you as you begin to limit your carb intake by carefully counting your grams of carbs.<\/p>\n\n\n\n

As a result, any thoughts of deprivation or hunger should be banished. You’ll feel full and satisfied on the keto diet, as well as more energized than ever!<\/p>\n\n\n\n

Don’t think you have to master all of the nuances of keto cooking, or even eating, right away. Start by stocking up on and experimenting with your favorite keto diet foods from the lists below, then expand your horizons as you gain experience with the diet. Soon, you’ll realize that you can have your cake and eat it, too, without crashing out of ketosis or exceeding your daily macronutrient limit.<\/p>\n\n\n\n\"728x90\"<\/a>\n\n\n\n

What Can You Eat on the Keto Diet?<\/strong><\/h2>\n\n\n\n