The ketogenic diet is one that is marked by low carbohydrate ("carb") foods. Sometimes it is also called the "keto" diet, "low-carb, high-fat" ("LCHF") or the "low-carb" diet. Within a typical diet, the body uses the carbs you eat to produce glucose and control insulin levels to better manage your energy. Because it is the easiest for the body to metabolize and use as an energy source, your body will preferentially use glucose as its first choice. Insulin is a hormone secreted to manage glucose levels throughout the body. Because of the carbs, there is less need for the fats in your diet to be used as energy so then they are stored.
When you reduce the amount of carb intake in your diet, your body produces ketones within the liver and then uses these as a source of energy. This process is known as ketosis. It is also a natural state that the body begins in order to survive in the event that food intake is reduced. The goal of the ketogenic diet is to force your body into this state. It is not accomplished via starvation but is instead initiated through the reduction of carbohydrates intake. Because the human body is very adaptable, it will use the fats from your food to produce energy when you remove the carbs as an energy source.
Like any other diet plan, getting started on the ketogenic diet takes both willpower and advance planning. You need to formulate a viable diet plan beforehand so that you have the right foods to eat. Otherwise, your weight loss will be less than you anticipated. As you probably suspected, the more you restrict your intake of carbs, the more quickly your body will be induced into a ketogenic state. While most people restrict their diets to between 20 and 30 grams of carbs in order to reach their goals, keeping your intake under 15 grams will better help your body lower its glucose levels to achieve better and quicker overall results. The ketones are a byproduct of the fat metabolism that occurs when you keep your carb intake below 15 grams.
Maintaining the optimal ratio of nutrients will help you reach your weight loss and fitness goals more quickly. For best results, adhere to a diet of about 70% fats, 25% protein and 5% carbs. That being said, it is important to note that not all carbs are treated equally by the body. Instead of using "empty" carbs - those such as those containing wheat, fruit or starch -- stick with dairy, vegetables and nuts to make up the bulk of your carb intake. An example of an ideal meal on the ketogenic diet is broccoli and cheese as an accompaniment to chicken basted with olive oil.
On the ketogenic diet, you can look forward to having more energy, less hunger, improved cholesterol levels and better weight loss results. While you might see some reduction in performance when you first begin the diet, you will quickly rebound as your body adapts.
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