For your long-term health, you have to fundamentally free yourself from sugar poison and strength your body with healthy fats.
There are many ways of implementing a low carbs/high fat diets; such as Atkins or Paleo.
The fundamental difference amongst many variants of low carb/high fat diet is the ratio of your macronutrients, namely carbs, protein and fat.
But Ketogenic diet, often nicknamed Keto, is called keto for a particular reason.
Learning Keto is one of several that might reboot your life, and it has certainly changed mine for good. Just to note that some of the concepts are appropriately simplified to get you started.
1: Your body needs fuel.
Our body needs energy, and each one of us can use three natural fuel sources for our body: carbohydrates (glucose), protein, and fat.
Carbs are the typical go-to food as we all know, but now thanks to more research and scientific discovery, we’re finally learning how our cells can use fat for energy. As a matter of fact, fat can be a superior fuel source to the body.
The reality is we have all been lied to about carbs, and the food pyramids in the mainstream are simply upside down. The high carb lifestyle is destroying our brains and bodies.
Think sugar crash and all your 3 o’clock fatigue..!
Your body actually has an old and incredible ability to flip a switch from glucose-burning to fat-burning-for-fuel mode.
Like cars, better fuel means better power, strength, performance, and beyond.
2: Ketosis and Ketones
Ketosis (or Nutritional Ketosis) is a natural state for the body when your brain and body begin to use ketones for energy instead of blood sugar (glucose).
To use fat for energy (from stored or ingested fat), your body (liver) has to break down fat and produce/release three by-products: β-hydroxybutyrate (BHB), acetoacetate (ACA) and acetone into the blood to be used to produce ATP (cellular energy). These by-products are called Ketones.
Ketones give you 38% more energy than you can get from glucose.
Just to note that Ketosis is scientifically defined (characterised) by serum concentrations of ketones bodies over 0.5mmol with low and stable levels of insulin and blood glucose. So there is a degree of difference and understanding this is crucial as we get deeper into the topic of optimal Ketosis.
3. Ketosis and fasting
So if you fast, let’s say minimum 24 hours of starving yourself glucose, your body will naturally switch to Ketones burning. So ketosis is a naturally occurring process, and it’s what allows our bodies to survive during times of food restriction.
But as soon as you break the fast and eat a sandwich, your body will then switch back to glucose-burning, and you will be out of ketosis.
So ketosis is quite a fragile state, is it?
A: Well, not really. It is because most of us are not primed to be fat burning. Our body needs help to shift our metabolism from relying mostly on glucose to fat-based sources. And you can train your body to become ultimately Keto-adapted.
What do you mean Keto-adapted?
When you’re keto-adapted, the fat oxdiation increases: meaning your body will now have the ability to go to your stored fat to burn off for energy.
The more fat you eat, the more fat you burn.
This is why people experience significant weigh loss. Also your body starts producing enough ketones that can be used as significant source of fuel. As many people report, you start to feel like superhuman with more mental focus and energy!
How long can you stay in keto-adaption?
Once you fully train your body to keto-adapt, AKA “become a fact burning machine”, once done, it’s done. You will achieve fat-burning status that can stick with you for life.
3. Ketogenic Diet
The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis when calories are not restricted.
A ketogenic diet plan requires tracking the carb amounts in the foods eaten and reducing carbohydrate intake to about 20-60 grammes per day. Then the daily protein requirement should be driven by a goal or ideal body weight or lean body mass and id dependent on height, gender and the amount of exercise done. Eating too much protein can interfere with ketosis. The balance of calories after calculating carbs and protein requirements will be from fats. These ratios ensure that most people go into ketosis and stay in that state.
No one size fits all.
The goal of a well-formulated ketogenic diet plan is to improve wellbeing through a metabolic change in which the primary cellular fuel source switches from carbohydrate-based fuels (glucose) to fat fuels and fat metabolism products called ketones.
4. Many Benefits
The state of ketosis has some beneficial effects, so this is an important goal, especially for those people with health issues.
The ketogenic diet is not new and has been in practice for many years. The ketogenic diet first became popular as a treatment for seizures in children suffering from epilepsy, and the neuroprotective benefits of ketones came to light.
As research into the process of ketosis expands, the list of benefits just continues to grow.
- Fat loss and body recomposition
- Blood sugar balance and enhanced insulin sensitivity
- Increase satiety, and decreased food cravings
- Improved energy levels, oxygen capacity, motor performance & athletic performance
- Enhanced blood flow through vasodilation
- Migraine treatment
- Neuroprotective benefits in seizure disorders; ADHD; Alzheimer’s disease, memory and cognitive function; Parkinson’s Disease and Multiple Sclerosis
- Autism and improved behaviour and social impacts
- Mood stabilisation in bipolar disorder (type II)
- Stroke prevention; cardiovascular disease; metabolic syndrome management; improved cholesterol levels
- Inflammation management
- Endurance enhancement
Hang on, sounds too good to be true?
Yes, these benefits are real and tangible. Obviously, the benefits vary from person to person. Believe it or not, these benefits are increasingly and widely researched. This is also why I have become a passionate believer of Keto! Our lives have changed!
Check out this ABC Catalyst special report and prepare yourself for the life-changing moment that you have been waiting for.
Our bodies are meant to burn ketones. Each one of us has a parallel system within us designed to use ketones as an energy source which is faster and more efficient! Fuel your body better to optimise your human potential for better health, fitness and wellness!
Here is a short intro video on Why is a low carb diet is right for you?
If you believe Keto is right and necessary for you, then we need to delve into some practical challenges and issues here.
Welcome to the Keto Superhuman Club! You will discover more ways to eat, play and love Keto!