So you hear it all the time. Keto keto keto. But what is keto exactly?
I am going to try to simplify this as much as possible. Now before I begin, I want to mention that there is a never ending amount of information and research about the ketogenic diet, otherwise known as the low carb and high fat diet. However, as I said, I am going to TRY to keep it as simply as possible.
Normally, our bodies run off of glucose as the primary fuel source. Glucose is the immediate source derived from the carbohydrates we eat, such as fruits, pasta, or even milk and yogurt. When we have excess glucose it is stored as glycogen in our muscles. When we tap out on glucose our body heads to the glycogen for its fuel, and what happens when we run out of both glucose and glycogen? Well that is where the beloved ketosis happens.
The process of ketosis works like this. When we run out of glucose and glycogen stores our body looks for an alternative source of fuel, such as fat. When fat is burned as fuel, our body makes a byproduct called ketones that move around the body and provide energy for the body and the brain. And note, both of these processes, glycolysis and ketosis, are perfectly normal metabolic processes.
So how do you start ketosis?
Generally the macronutrient ratio varies within 60-75% daily calories from fats and about 5-10% of calories from carbs. For perspective, the Dietary Guidelines for Americans recommend 45-65% of your total daily calories from carbs for the average diet. Protein intake remains the same for keto. On average it takes about two days to get into full ketosis and the fewer carbs, the more effective it appears to be in reaching ketosis. The first 48 hours can definitely be hard. Your body will be a bit confused initially and needs a little time to switch processes.
Now I guess the real question is what the heck is the purpose of ketosis? I mean, I really love my never ending pasta bowl at Olive Garden, so ketosis better have some benefits.
Benefits of Ketosis:
- Decreased Body Fat
- Now in general, that does not mean you can eat unlimited sticks of butter and continue to decrease body fat. Calorie intake versus calorie outtake is still essential to reap the benefits.
- Mental Focus
- Our brain is actually 60% fat and therefore naturally prefers fat for fuel. The human body isn’t able to make fat on its own, so we must obtain it from the foods you eat, which makes the high fat portion of keto perfect.
- Longer Lasting Energy
- Fat has the benefit of giving our bodies longer lasting and sustained energy than carbohydrates.
- Curbs Appetite
- Through unique action, the ketogenic diet is able to balance hormones. Along with this, it suppresses the hunger hormone Ghrelin.
- Mood Stabilizing
- Have you ever fed a kid a sugary treat, just to find them having a tantrum later. That is the result of their blood sugar dropping following the intake of carbohydrates. This can happen for adults too. So keto helps stabilize your mood by balancing blood sugar levels.
The bottom line is that just like any other eating plan, it’s essential that you can follow the diet plan; something that seems natural to you and not forced. Everybody is different, so some individuals may respond better to high fat diets, while some may respond to a high carb diet. Ultimately, would you really want to change your diet for a year, then be right back to where you began another year later because you couldn’t sustain it. On top of this, the ultimate priority should always be your health. If I were to say, “yeah I have been eating a lot of red meat, I am doing keto.” Yes, red meat is high in protein and fat but in the long run this is not healthy.
Happy Eating!!
References:
https://www.medicalnewstoday.com/articles/180858.php
https://perfectketo.com/guide/ultimate-guide-to-ketosis/
https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#section2
