Keto Diet Infographic
In this post you’ll better understand what the “keto diet” is and why it could help you lose weight and improve physical performance.
Think of your food intake in terms of percentages of calories. Estimations: you will need to get 70% (or more) of your calories from fat, 20% of calories from protein, and less than 10% of calories from carbs.
- 1 gram of fat = 9 calories
- 1 gram of protein = 4 calories
- 1 gram of carbohydrates = 4 calories
The Ketogenic Diet
A ketogenic diet’s benefits are not limited to fat loss (though that’s one of primary reasons to go “keto”). When your body goes in to ketosis you’ll experience better mental health and physical performance. The Ketogenic Diet is similar to strict low carb diets like Atkins (which is ketogenic by accident). However, with keto you must restrict your protein intake and increase your fat intake.
What is Ketosis?
Ketosis is when your body is being fueled mostly by fat (and not carbs “blood sugar”).
What’s happening with your body in ketosis?
The body is producing fuel molecules called “ketones”. Your body is creating an alternate fuel. This fuel is used when blood sugar is in short supply. Your body is using fat to power itself (not carbs).
How do you get in Ketosis?
You’ll produce ketones if you are consuming very few carbs. Carbs are just broken down in to blood sugar. It’s important to note that excess protein is also converted in to blood sugar. To get in to ketosis (lose weight, improve brain function and improve physical performance) you must significantly reduce your carb intake and strictly control (and in most cases: increase) your fat and protein intake.
Negative Effects of Getting Started
If you’re not a perfectly clean eater at the moment and jump in to a keto diet you may at first experience some negative effects. Understand that your body is transitioning from using blood sugar to fat, in the way it’s powering itself. The negative effects are temporary and include fatigue and nausea.
Snack Ideas While in Ketosis
When following a Ketogenic diet it is essential that you keep your carbohydrate intake low and your fat intake higher. If you eat too many carbs you can throw yourself out of ketosis. It is a good idea to have some easy keto snacks available in case you are ever short on time and need to something to eat. Some common foods that people eat while on a keto diet are: seafood, bacon, cheeses, oils, nuts and butter.
See an Example Meal Plan
If you’re interested in seeing a simple keto meal plan example (a day in the life of eating “keto”), check this out: