The Keto diet plan (health and weight) is an amazing, scientifically proven way of improving your health.
Quickly deal with weight issues, reverse many medical conditions and increase cognitive function.
The keto diet is a low carbohydrate, medium protein , high fat diet.
Sometimes called the ketogenic diet or the low carb diet.
How does the keto diet plan work?
Your body has to produce a continous supply of enery and it has two ways of doing this:
The preferred route is to convert the carbohydrates you eat into glucose for energy.
The average western diet tends to be carb heavy, and so converting carbs to glucose for energy is the method that is normally used.
There is no need for your body to do anything different when it has plenty of glucose from the carbs you’re eating.
When carbs are converted to glucose, the rise in blood/glucose levels triggers the release of the hormone Insulin.
Insulin is produced to enable the body to release this glucose into the cells.
Once there it will be used for immendiate energy needs or stored for later use if there is an excess amount.
To trigger this change, the keto diet limits your daily carb intake to 20g net carbs or less each day.
When you lower your intake of carbs to this level, your body no longer has sufficient carbohydrates to convert into glucose for energy.
In response to this, your body will begin to use its second metabolic pathway: It will burn fat for its energy needs instead.
As your body breaks down fat and burns that fat for energy, ketones are formed giving the keto diet it’s name.
However, the changeover isn’t instant.This is due to the fact that there is a store of glucose in the liver.
When you start the keto diet plan this glucose will need to be depleted first.
Only then will the process of burning fat for fuel begin.
Normally you can expect this to take several days to a week before you are fully in the state of ketosis.
This state of ketosis is reached once you’re fully burning fat. It is being in ketosis which will bring you multiple health and weight loss benefits.
What other diet rules are there for the keto diet?
As well as consuming very low carbohydrates, the keto diet also requires that you eat a medium amount of protein.
Further, the bulk of your daily intake will come from the digestion of healthy fats.
How much of each food to eat on the keto diet plan
Fats should make up 75% of your daily intake, proteins 20% and carbs 5% or less.
Because of the low carb allowance, foods such as bread, pasta, rice and potatoes are out.
The focus is on meat and fish, above ground vegetables, eggs and cheese.
All oils should be healthy oils such as olive oil, coconut oil, butter and cream from grass fed cows.
Lard and tallow are also super healthy oil choices.
Moreover, nuts, avocados, and some berries are also on the menu.
You eat until you’re full, and calorie counting isn’t necessary. It’s also possible to follow a vegetarian or vegan version of the keto plan.
Why choose The Keto Diet Plan (health and weight)?
People choose this diet when they want to lose weight or reverse one of the many health conditions caused by a carb heavy diet.
Many people use the plan long term.
This is because they enjoy the health benefits of ketosis and generally feel happier, more focused and more energetic when they’re burning fat for fuel.
Ketosis also stabalizes blood/glucose levels. This leads to more level moods and less hunger.
What are the other benefits of the keto diet?
The original keto diet was developed in the 1920s to control seizures in children with medication resistant epilepsy.
Since then, it has been discovered that its other health benefits.
These include the control of blood sugar levels and the reversal of type 2 diabetes.
The keto diet also Reduces the risk of developing Alzheimers disease, and other neurodegenerative diseases.
Further, it can improve cholersterol levels, inflamation, cognitive function, sleep, high blood pressure, migrains, polycystic ovary disease and depression.
There is no other diet which can offer so many health gains.
What happens to your body once you’re in ketosis?
Once you have been following the keto diet for a few days – this varies from person to person- your body will be in a state of ketosis.
That is to say, your body has switched to its alternative supply of fuel.
This is because the very low carb intake has made it impossible for glucose to meet all your immediate energy needs.
When glucose levels drop, levels of insulin in the blood also drops. This forces the body to turn to your own fat stores to supply your daily energy needs.
This is good news if you’re hoping to lose some of your stored fat.
Moreover, you’ll certainly feel the great health benefits too.
With the body using its own fat stores for energy, your energy levels will remain stable throughout the day.
There won’t be the ups and downs associated with fluctuations in blood sugar.
No more mid-afternoon slumps on the sofa.
When blood sugar levels drop this signals to your body that you’re hungry.
With ketosis there is a big reduction in hunger due to your blood sugar levels remaining more stable throughout the day.
You will find that you’re not needing to eat as often as you normally do.
This is due the the super satiating properties of fat. Your high fat intake will leave you feeling full for much longer.
Importantly,This is a diet is not just for quickly losing weight. It is equally amazing for it’s multiple health benefits.
Myths about the keto diet plan
There are many myths doing the rounds of the internet, and here are a few of them:
- This is a high protein diet and therefor “bad” for your kidneys – no it is not. The keto plan is moderate protein. You work out how much protein you need based on your weight.
- You cannot live forever on this diet – you can and there is plenty of evidence of people living this way for many years. Some people choose to come on and off the diet, or only do it for a short while. It all depends on your goals.
- You need to base your diet on carbohydrates – false. There is no such thing as an essential carb. The amount of carbs eaten on a standard diet today are not healthy. There is overwhelming evidence that too many carbs cause weight gain and multiple health problems.
- High fat intake will cause heart problems. There are multiple studies that show this is not true. Saturated fats are not bad for your health.
Who needs to take extra care when starting a keto diet?
There are some people who take medication for diabetes or high blood pressure.
These people may need the help of a doctor to manage their condition when they start the keto diet.
That isn’t to say that they cannot do keto ( this diet is of huge benefit to these groups) but they will need to adjust their medication.
This is because keto will affect blood/glucose levels, and change salt levels, particularly during the first few days.
So, this group of people will need to adjust their medication as they continue with their keto diet.
If you have an existing health issue, consult with your doctor before starting the diet.
How long should you stay on the keto diet?
Being on the keto diet can seem restrictive, and not everyone will want to be on it for years on end.
Some people will have a weight loss goal and be happy to introduce more carbs once they are at their preferred goal.
Others who are using the keto diet to manage health problems will be more likely to want to stay on it long term.
This is especially true of people who find they are feeling healthier and happier than they have felt in a long time.
It really does depend on your reasons for wanting to try the keto diet in the first place. For me the benefits were quick and dramatic.
Giving up certain foods such as bread may be difficult, but the gains far outweigh any temporary inconveniece experienced in the beginning.
As you learn more about this diet, you will find out for yourself how long you want to stay on it.
Some cycle in and out of ketosis, and this certainly gets easier once your body is fully adapted to burning fat for fuel.
Others like to stay on it full time, for several months to many years.
There is plenty of wriggle room for exactly how long you want the keto lifestyle.
As long as the correct amount of carbs, protein and fats are eaten then how you reach your individual goals will depend on your personal food preferences.
How to work out your own personal food intake for keto
Use this keto calculator to help you to work out how many grams of carbs, protein and fat you need daily.
These three food groups are known as your macros, and are worked out with regard to your weight, height, activity level and desired goal.
These goals will change depending on your own needs.
Are you wanting to lose weight or maintain weight but deal with some ongoing health issues?
Thousands of people have discovered the amazing benefits of being on a keto diet, and have seen how easy it is to lose weight and feel healthier.
The keto diet is a safe, proven method of quickly dealing with weight loss.
Moreover, many have seen long-standing health problems reversed and reduced their risk of cognitive decline or illness as they get older.
So, is there anything not to love?
Not according to the thousands of people already using the keto diet.
Here at livingwellwithketo.com we aim to give you all the information you need to start or continue with your keto journey to a healthier and longer life.
Once you’ve tried the keto diet, you’ll be a fan too.
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