The Ketogenic Diet - also known as a Low Carb High Fat is a high-fat, moderate-protein, low-carbohydrate diet that turns the body into a fat-burning machine. It has many benefits such as weight loss, health and physical & mental performance.
On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat rather than carbohydrates. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off.
Your carb sources should primarily come from vegetables, nuts and diary. All Carbohydrates higher in carb grams must be eliminated from your daily meal consumption to reach “Ketosis”.
What is ketosis
The “keto” in the word ketosis comes from the fact that it makes the body produce small fuel molecules called “ketones”. This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.
Ketones are produced if you eat very few carbs (that are broken down into blood sugar) and only moderate amounts of protein (excess protein can be converted to blood sugar).
Ketones are produced in the liver, from fat. They are then consumed as fuel in the body, including by the brain. This is important as the brain is a hungry organ that consumes lots of energy every day and it can’t run on fat directly. It can only run on glucose or ketones.
It’s a common misconception that the brain needs carbs. The truth is that the brain happily burns carbs when you eat them. But if you don’t eat too many carbs, the brain is happy to burn ketones instead.
This is an absolutely necessary function for basic survival. As the body can only store carbs for a day or two, the brain would quickly shut down after a couple of days without food. Alternatively it would quickly have to convert our muscle protein into glucose – a very inefficient process – just to keep the brain going. That would make us waste away quickly. It would also ensure that the human race could hardly have survived all those millennia before we had 24-7 food availability.
Fortunately our bodies have evolved to be smarter than that. Normally we have fat stores that last so that we can survive for many weeks (if not months) without food. Ketosis is how the body makes sure that the brain can run on those fat stores too.
Bottom line: We do not need to eat any carbs at all. The brain can happily run on fat.
Many people even feel more energized and focused when the brain gets to run on ketones, made from fat. And it certainly speeds up fat loss, if you’re trying to lose weight.
Benefits of the Keto Diet
There are many benefits of ketosis. The most common ones: Please as in a good way that we don’t guarantee the benefits….
- Increase your mental endurance
- Increase your physical endurance
- Burning fat / weight loss
- Reverse type 2 diabetes
- Control epilepsy – often even without drugs
- Less acne
- Normalize blood pressure
- Calm stomach
- Less sugar cravings
What Do I Eat To Reach Ketosis?
The most important thing to reach ketosis is to keep your carbohydrates limited, coming mostly from vegetables, low carb nuts, and some dairy. It is highly recommended to keep your carb intake below 20g per day.
Your nutrient intake (macros) should be more or less around 70% fats, 25% protein, and 5% carbohydrate. The more fat the easier it is to reach and stay in ketosis.
This means you’ll need to completely avoid sweet sugary foods, plus starchy foods like bread, pasta, rice and potatoes
A serving of Pili Nuts is the perfect snack if you’re feeling hungry during the day.