What is Keto Diet?

By Reymark Milan

Warning Note: The article source (FAQ) is not a doctor. You follow this advice at your own risk. If you have existing medical conditions that might inhibit your ability to safely transition to low-carb, please consult a qualified medical professional, ideally one supportive of eating low-carb. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet: High Fat: Because you are going to limit carbohydrate intake, you need to get your energy from somewhere. And in this diet, you get energy from fat. Now, Understand that you can still gain weight on a ketogenic diet if you eat more than you need. You should not eat "unlimited" fat, because if you are overweight, you already have the "high fat" in your body. One common misconception is that you need to eat lots of fat to enter ketosis. This is an oversimplification and not really true. LCHF Pro-Tip: If your body is already High Fat, then all you need is the Low Carb Adequate Protein: Protein is THE MOST important macronutrient in your body. It is not only to build muscles. All the cells in your body are made up of protein: muscles, bones, organs, even hormones. Protein degrades daily, so you need an adequate amount to repair and build, plus even a little extra if you want to build muscle. Protein intake is mostly lean mass and context dependant, so remember that while 90g may be adequate for someone with a little lean mass, it may be a bit low for someone who has more muscle or is taller. Low Carb: Because you enter and maintain a ketogenic state when you stop ingesting carbohydrates. If you eat past a certain amount of carbs, your body switches to burning carbohydrates instead of fats. A ketogenic diet has a lot of health advantages compared to the standard western diet. Most people do keto because of the weight loss, but it also has other health advantages like lowering risk for heart disease, diabetes, cancer, stroke, and more. Just follow these simple rules: Low in Carbs Less than 5% of your caloric intake per day (20g or below for most people). Fiber isn't counted in your carbs. Vegetables are perfectly acceptable. Adequate Protein Enough Fat Majority of energy Variable depending on goals of weight loss or maintenance The Right Kinds of Fat Eat monos and saturates for fuel (butter, olive oil, coconut oil) Limit high polyunsaturated sources (soy, corn, cottonseed) Keto Flu What is Keto Flu and how long will I have it? When in Doubt, Review Macros, and Carbohydrate Intake Prefer whole foods over processed The Standard Approach What is the premise of a low carb, keto diet? Low-carb diets are essentially programs that lower carbohydrate intake below 100 grams; strict ketogenic diets are a subset of low carb diets that typically allow 2g of protein/lb bodyweight), you probably will not affect ketosis. The only thing you are hurting is your wallet and maybe your regularity. Won't fat make me fat (and diabetic)!? Fat making people fat has got to be one of the most misunderstood concepts in history. This logic doesn't apply properly to anything else; if it did we’d all be green if we ate a lot of cucumbers. Fat makes us fat when its paired with high levels of carbohydrates, actually. That is when fat makes you fat but putting all the blame on fat isn’t solving the problem, it only points to half of the problem. Diabetes is becoming an increasingly worrisome problem that plagues the western world. Type-2 Diabetes is a serious problem that needs to be remedied. However, it seems that most people don’t understand what complicates diabetes. Diabetics aren’t affected by large amounts of fat or protein; while they cause insulin responses it is nowhere near the response you get from carbohydrates. When a diabetic eats a hamburger with fries the sections that alter the blood sugar most drastically are the starchy fries and bun of the b