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The Ketogenic Diet takes the science of the low carb diet even further where the majority of the food that you’ll eat will be fats, and only a small amount will be carbs When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Eating less carbs means that your body has to look for other fuel sources to burn, and feeds itself off fats and protein

Ketones and Ketosis

The body releases the fatty acids that are being stored as body fat to be used for energy productive due to the almost non-existence of carbs in the body.

While your body is burning fat as an energy source, the liver releases ketones and almost any cell that needs energy can grab it from these circulating ketones.

Ketosis happens when blood ketones are higher than normal either through dietary changes that also lower blood glucose levels or through supplementation. They are imagined as another energy source but keep in mind that alcohol is also considered a macronutrient that can be metabolised, but we all know that we shouldn’t be constantly using that as an energy source. Ketosis comes as a result of starving, which you are technically doing as you are depriving your body of its primary energy source: carbs.

Benefits of a Ketogenic Diet

In its simplest form the ketogenic diet is a weight loss diet because you’ll be teaching your body to use other food sources: fats and proteins, to get its energy while releasing ketones. The lack of carbohydrates and sugars in your diet will pay dividends as there has been a lot of evidence that a ketogenic diet is good for weight loss and lowering your blood sugar levels.

You will also find that your body will start to produce more of its own insulin. This is because your insulin levels won’t be spiked by rising blood glucose levels that are spurred on by sugars and carbohydrates.

The fact that you will be eating more “healthy fats” will also show an improvement in “good” cholesterol rather than “bad”. More specifically, low-carb, high-fat diets show a dramatic increase in HDL cholesterol and decrease in LDL particle concentration compared to low-fat diets.

Finally, there have been suggestions that a ketogenic diet can be beneficial for exercise, mainly endurance athletes, because your body won’t only be relying on glucose for energy and will immediately be used to looking to other stores but this is counteracted by the fact that you won’t be gaining as much energy as usual because carbohydrates are the main source of fuel for humans and now that you will have all but restricted all your carbohydrate consumption, fat won’t work as effectively.

 

Foods to Eat

Food you can eat:

 

·      Avocado

·      Butter

·      Cheese

·      Bacon!

·      Coconut and coconut milk or oil

·      Olive oil and other seed oils

·      Nuts and nut butters

·      Egg yolks

Food to Cut Out

It is highly restrictive so you won’t be able to eat:

 

·      Milk

·      Fruit

·      Grains

·      Beans and legumes

·      Starchy vegetables (such as sweet potatoes)

·      Carrots

·      Processed foods

 

Concerns Relating to a Ketogenic Diet

While a ketogenic diet can indeed be healthy, especially if your goal is to lose weight, there also exists a widespread recognition that limiting the amount of fruits and vegetables in your diet may not be a good idea. You will be relying mainly on fats and limiting all of your carbohydrate intake but if you feel as though you can do this and you have a specific goal in mind then the ketogenic diet is still good for you.

 

Another thing has to do with how restrictive the diet is. You are advised not to eat any refined carbs or any of the foods that the diet tells you to restrict for up to 3 months and even then you are advised to only “cheat” if you can’t help it and immediately after you should revert back to the diet. The fact that the diet is so restrictive makes it very difficult to stick to but if you make it a lifestyle and find that the ketogenic diet works for you then it is a good option. Not every diet will work for every single person, because we are all different, and react to certain nutrients differently. You may find that you are highly sensitive to saturated fats and if this is the case then the ketogenic diet will probably not help you to achieve your goals, whereas if you are sensitive to carbs then cutting out those and refined sugars will surely show positive results.

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Ketogenic diet Nutrition Carbs

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