The Basics of Keto

The benefits of keto:

Fat loss and weight loss are the biggest reasons people choose a ketogenic diet. But science tells us there are a great many benefits besides just looking great. For example, some of the benefits you might notice on a ketogenic diet are:

  • Focusing the brain (increased memory, cognition, clarity, and seizure control; fewer migraines).
  • Reducing risk of heart disease (lower blood pressure, lower triglycerides, better cholesterol profiles).
  • Decreasing inflammation throughout the body.
  • Improving energy levels and sleep.
  • Curbing blood sugar problems
    And a whole lot more. As they say, your results may vary.

Here’s what you need to know about ketosis:

  1. Ketosis is a great way to burn fat – in fact, it’s the best way. It doesn’t wreck your metabolism like starvation diets, and it doesn’t burn muscle, either.
  2. Ketosis does more for you than just help you lose weight. It offers a range of health benefits, including some you won’t get from other diets or exercise programs.
  3. There is nothing like the ketosis diet. First it is not a diet, it is a lifestyle. Second, if you exercise for two to three hours per day but you continue to eat foods not on the ketogenic diet, then you won’t experience the fat burning or many of the health benefits you can get from being in a state of ketosis.

How to get into ketosis:

To greatly simplify, the ketogenic diet is high healthy fat; moderate protein, and very low carbohydrate. Let's start with the low carbohydrate or “low carb” part of the process of getting into ketosis

Anytime we’re talking about getting into and staying in ketosis, you know the very most important factor is going to be keeping your carb consumption very low.

When you’re not in ketosis, your cells use glucose (sugar) as their main source of fuel. But your cells are highly adaptable and can also use other fuel sources such as fatty acids and ketones.

When you eat carbs, your body stores glucose (sugar) in your liver and muscles in the form of glycogen.
But when carb intake is very low, these glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body.

Your liver converts some of these fatty acids into the ketone bodies acetone, acetoacetate and beta-hydroxybutyrate, which can be used as fuel for your body and brain.

How many carbs you can eat and still be in ketosis will depend on your body. Some people need to limit net carbs (total carbs minus fiber and sugar) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more.

Turning to the healthy fat part of the keto diet, consuming plenty of healthy fats can boost your ketone levels and help you reach ketosis. It’s important to remember that a ketogenic diet not only minimizes carbs, but is also high in fat.

Ketogenic diets for weight loss, metabolic health and exercise performance usually provide between 60–80% of calories from fat.

Because fat makes up such a large percentage of a ketogenic diet, it's important to choose high-quality sources.

Good fats include the coconut and MCT oils, along with olive oil, avocado oil, butter, ghee, and meat and fish fats as well.

However, if your goal is weight loss, it's important to make sure you're not consuming too many calories in total, as this can cause your weight loss to stall.