The Keto Craze - All You Need To
The Ketogenic Diet, most well known as Keto, is a term just about anyone who has spent time in the health and fitness world over the past two or more years is familiar with.
While most supporters of the Keto diet plan do so for the benefits of the Ketogenic diet the diet did not originate with these benefits in mind. This method of eating developed in France in 1911 with a focus on treating childhood epilepsy, and had incredible success in doing so.
The additional benefits, primarily Ketogenic weight loss, were eventually noticed. Today, most people follow the Keto diet plan for weight loss. Other Ketogenic Diet results include hormone control, improved insulin resistance, mood enhancement, and much more.
The Science Behind the Success
The term Ketosis is a metabolic process that occurs naturally in the body under certain circumstances. Eating Keto, high fat and low carbs, creates this state within the body and eventually results in the benefits Keto is known to produce. Ketosis occurs when the body has been nearly depleted of its glycogen stores. Glycogen is the stored form of carbohydrate in the body and what the body uses for energy first. When this energy source is used up it turns to fat as the primary source of energy.
To the dieter this secondary method of energy access is ideal as it causes stored fat to be used as energy, therefore burning fat at a higher rate. Ketosis has occurred when ketones are present in the urine, which can be tested with ketone strips. Ketones are chemicals the liver produces when it does not have enough insulin to turn to carbs into energy. They are produced by the liver turning fat into ketones for energy.
The desired Ketosis state will typically begin around 3 to 5 days of eating less than 50 grams of carbohydrates per day. Ketoacidosis is a dangerous form of Ketosis. It is when the blood becomes too acidic. It is recommended to speak with a healthcare provider to determine if you are healthy enough to start a Ketogenic Diet.
The Ketogenic Diet Explained
When it comes to eating Keto there are some basic foundational elements that are best to adhere to, though they may vary from person to person. Keto is best described as high fat, moderate protein, and very low carb. The normal dietary recommendations states to consume 45-65 percent of daily calories from carbohydrates, 20-35 percent from fat, and 10-35 percent from protein. The Keto Diet is almost opposite of this by suggesting 5-10 percent of your daily calories should come from carbohydrates, 15-30 percent from protein, and 60-75 from percent fat. While making a Ketogenic diet menu plan the dieter should focus on implementing the second set of ranges.
It is surprising that a diet recommends eating a heavy amount of fat. Consuming primarily healthy fats is the difference maker is Keto being ‘healthy’ or ‘unhealthy’. Healthy fats are those that are high in Omega fatty acids, as well as mono and polyunsaturated fats. These fats are known to have positive heart health benefits.
When it comes to eating low carb and high fat the consumer should make sure they are eating “healthy” fats. Otherwise, the dieter runs the risk of elevating their cholesterol, triglycerides, and risk for heart disease later on. With that being said, the best Keto foods are high in unsaturated fats and Omega’s. The dieter should avoid high saturated and trans fats when possible. Low-carb vegetables, coconut oil. avocados, peanut butter, cheese, and yogurts are just a few relatively healthy Ketogenic diet foods.
Kеtоѕіѕ mеаnѕ thаt the body hаѕ gоnе frоm using carbohydrates as its ѕоurсе оf fuеl to stored burned fats.
BHB salts are a mix of exogenous BHB. Mineral salts such as potassium, calcium, sodium, or magnesium, or amino acids.
Ketogenic Diet Results
The Keto diet boasts of impressive benefits. The dieter should expect to lose weight if needed, see a reduction in their inflammation, and have their hormones balanced if they are out of control.
Keto and Weight Loss
When high fat is eaten, as with the Keto diet, the appetite is reduced substantially leading to less calories and eventual weight loss. This is because fat creates a feeling of fullness which can lead to overeating at and between meals.
The Keto dieter may also notice a reduction in sugar cravings. When carbohydrates are removed, which turn to sugar in the body, they may be craved early on but eventually the mind and body stop craving sweets and breads. Eating less sugar and refined carbs will also result in weight loss.
Keto and Reduced Inflammation
Americans are chronically inflamed and this is primarily a result of the large amount o refined carbohydrates that are consumed in processed foods. Chronic inflammation can lead to other health issues and chronic illness. Following a Keto diet removes most of these carbohydrates from the diet and a reduction in inflammation may follow. When carbs are consumed on the Keto diet it is recommended the dieter choose whole grains and non-refined items.
Kickstart your metabolism into high gear
Codeage Exogenous Ketones capsules come in the form of BHB salts (beta-hydroxybutyric acid, also known as beta hydroxybutyrate). These BHBs are immediate sources of usable energy for your body. BHBs can be added to the ketones your body produces naturally through fasting, a ketogenic diet or independently.
They are beta-hydroxybutyric acid allied to mineral salts that provide your body with ready to use ketones. They may be a way to increase your ketone levels which may provide health benefits beyond its source of energy.
There are two basic ways your body can fuel itself. The most well-known is glucose. When you eat certain foods, your body will turn the food into glucose and release this in your blood where it can go to power up your different systems including your muscles, your organs and your brain.
Keto and Safety
While Keto has great health outcomes, it is not for everyone. Anyone with liver or kidney disease should avoid Ketosis or speak with their healthcare provider before starting Keto. This is because the excess ketones are processed through the liver and kidneys which could put extra strain on those organs that may be already strained from disease or failure.
Any patient with Diabetes should also avoid this diet or speak with their healthcare provider prior to starting Keto. Diabetes is regulated by controlling carbohydrate intake and making an extreme reduction could be dangerous.
Is Keto Another Fat Diet?
Following a Ketogenic Diet for weight loss is still a fairly new eating pattern in the health and fitness realm. As with any diet, only time will tell if Keto is a fad or a sustainable eating pattern to follow.