Introduction to the ketogenic diet!!
The ketogenic diet is essentially a low carb high fat diet with a moderate amount of protein to meet each individual's macronutrient count. To put it simply, it is a diet that primarily focuses on the consumption of fats (preferably healthy fats) which would ultimately put your body in a metabolic state known as ketosis.
Well Ketosis is a metabolic state that occurs when an individual does not consume enough carbohydrates resulting in low glycogen levels, thus the body burns fats instead for energy. There are 3 main macronutrients that our body uses for the supply of energy, carbohydrates, protein and fats. When we consume food, our body naturally metabolises the carbs first before turning to the fats and protein for energy. If your carb intake is low, your body would have to burn fats instead for energy. Thus, the keto diet has been used by many individuals as a means to lose weight fast.
source
Well, fats or fatty acid can only be broken down by the liver producing ketones (when fats are utilised as a fuel source). However, insulin inhibits fat cells from entering the bloodstream, thus causing them to be stored in the body. Insulin is produced to regulate blood sugar levels and transports the glucose all around your body through the bloodstream. Essentially, when your carb intake falls, glucose levels also falls which leads to a fall in insulin levels as well. This would then allow the fat cells to lose its water weight and head to the liver for processing through the bloodstream. Ultimately, you are just starving your body of carbs.
Other than losing weight, other benefits of following the keto diet includes:
- Regulating blood sugar levels (Especially for people with insulin resistance and diabetes)
- Increased mental focus
- Suppressed appetite (Fats tend to be more satisfying after consumption because it contains 9 calories per gram as compared to carbs and protein which both contain 4 calories per gram. The ketones also affects the hunger hormone)
- Improves skin complexion
source
- Meats (Fish, poultry, beef etc.)
- Non-starchy or leafy greens (Spinach, kale, celery, broccoli etc.)
- Eggs
- Healthy fats (Basically unsaturated fats like omega 3, 6 and 9s, almonds, walnuts, coconut oil etc.)
- High fat dairy products (Cheese, but do not consume if lactose intolerant.)
Avoid foods like grains, legumes and even fruits high in sugar.
As long as your body is in a state of ketosis, it does not really matter what you eat. But of course it is best to eat whole foods and avoid anything too processed.
There are many methods to see if your body is in ketosis but the easiest few are:
- Increased energy levels despite the decrease in hunger
- Increased frequency of urination (Natural diuretic)
- Bad Breath (Acetone is a ketone that is excreted through your breath which doesn't have the most pleasant smell)
I will share some delicious and simple keto recipes in the near future so do look forward to that!
Ultimately, you know your own body best so do not fret if this diet plan does not work for you, there are many other diet plans out there to be trialled and tested.