KETOGENIC DIET BASICS
TIPS TO REMEMBER;
- The Keto diet, by definition, is very low in carbs, high in fat and moderate in protein. Low-carb dieters who eat a lot of lean animal foods can end up eating too much protein. When you eat more protein than your body needs, some of its amino acids turn into glucose. Gluconeogenesis (the name given to this process) will adversely affect your ability to stay in ketosis. Therefore, protein intake should be limited to 1 gram per kilogram of body weight per day. It is dependent on how much insulin your body produces and its sensitivity. The only way to determine this is to test your ketone levels frequently when first beginning the diet.
- Fats should replace the majority of carbohydrates removed from your diet. The fats should and deliver approximately 75% of your total calorie intake. It is very important that you consume the right sort of fats. These include saturated animal fats, Olive oil, Coconut oil, Avocado oil and butter. Please consult the list below.
- Proteins should account for around 20% of energy needs, while Carbohydrates are usually restricted to 5%.
- When following a Keto diet, carbs are typically reduced to less than 50 grams per day. There are variable versions of the diet, Many people prefer to keep Carbs below 20 grams per day it depends on your sensitivity to insulin. It may take a short time to determine your own personal thresh-hold as explained above.
- The reduction in carbohydrates forces your body to rely on fats for its main source of energy instead of glucose, a process known as ketosis, hence the Ketogenic diet.
- Interestingly, although fat has a high calorie content, research shows that Ketogenic diets promote weight loss more effectively than low-fat diets. As far as MS is concerned studies have shown that the consumption of saturated fats is particularly beneficial in the aid of myelination. Ketones also promote myelination.
- While in ketosis, your body uses ketones. When levels of glucose decrease, the liver utilizes fats in the body in order to make ketones. These become an alternate fuel source for the body.
- Keto diets reduce hunger and increase satiety. At the same time cutting out sugar means that the body makes less insulin. This is particularly helpful when trying to lose weight. This also helps if you want to include intermittent fasting in your Keto diet which also promotes healing in the body.
STARTING A KETO DIET
Starting a Keto diet can seem overwhelming at first but it does not need to be. Admittedly if you are switching from a standard diet, high in carbs and processed foods it is quite a departure. However with a good attitude and preparing in advance you will soon get the hang of it. Most people find that after a few weeks once their bodies have adapted to using fat for fuel instead of glucose, they discover clarity of mind and an evening of temperament. Without the constant spikes and drops in blood sugar energy is even and abundant and the ability to concentrate better.
EXAMINE YOUR RELATIONSHIP WITH FAT
New York City–based dietitian Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss says: ““People are afraid of fat because they’ve been told that it’ll kill them.” Start by using more fat on vegetables. Try a bulletproof coffee in the morning instead of breakfast. Avoid eating bread and stick to eating berries instead of other fruits. Avoid starchy vegetables and try new recipes. For instance try roasted butternut squash with garlic and chilies instead of potatoes. Don’t be afraid of fat! It takes a leap of faith to get over this and many friends I know cannot get past the fear that consuming more fat will make them fatter. The truth is fat helps your body to release fat. Be brave and trust in the process.