What The Is Ketogenic “Diet”?
Keto (Ketogenic) “Diet” has been making Its way through what I call the “diet”-sphere. The Ketogenic “diet” Is gaining traction and a lot of attention. As the dos and don’ts of the “diet” get tossed around, like a game of telephone, the message seems to get a little jumbled along the way. By the time It makes Its way to you, It’s hard to decipher what’s worth noting and what’s better left alone. Ketogenic Is to put It simply Is high fat and low carb to help your body to get Into ketosis. What Is Ketosis? Is the process by which the body It forced to break down fat for fuel. That being said, not every person will experience “the keto flu.” And contrary to popular belief, each person reacts a bit differently to The Ketogenic Diet. Factors like your gender, age, overall health and physical activity level all affect hormonal health, your metabolism and your ability to adapt to ketosis.
The Idea Is that achieving ketosis will help you reach your weight-loss goals. And It’s not completely off base. After all, achieving ketosis means that your body has become “fat adapted” and is burning fat at a higher rate than it would otherwise. A lot of people gain weight due to overeating carbs, especially processed ones, ditching carbs can be an easier way to automatically cut calories. Since you are eating high fat you will feel satiated longer. It’s Important to know that the “diet” wasn’t originally designed for weight loss. That’s why when It comes to The Ketogenic “Diet” there Is a lot of confusion.
Today I am going to debunk some Ketogenic Diet Myths. And help you to decide If the Ketogenic Diet Is right for you.
Myth #1 Keto Is A High-Fat, High-Protein
Myth: Unlike the low-carb “diet” the Atkins “Diet” the keto “diet” Is not particularly high In protein. Protein Intake actually must be “moderate” while on the keto “diet” because this allows you to transition Into ketosis and stay there. Too much protein In your “diet” will actually result In some of the protein being converted to glucose (or sugar) once consumed…and obviously, this Is counterproductive when It comes to keeping glucose levels very low.
Truth Bomb: How much protein do you need? Recommendation for following the ketogenic “diet” Is to get about 75 percent of daily calories from sources of fat (such as oils or fattier cuts of meat), 5 percent from carbohydrates, and 20 percent from protein (give or take a little depending on the Individual). In contrast, high-protein, low-carb diets might entail getting 30–35 percent (or more) of daily calories from protein.
My Advice: I recommend downloading a food app like myfitnesspal to help you track how much protein you’re Intaking.
Myth #2 Keto Is For Weight Loss Only
Truth Bomb: The Ketogenic “Diet” can help people lose the unwanted weight. For some people, weight loss Is not the main goal this doesn’t mean you can’t follow the keto diet and maintain or even gain weight. Can you gain weight on the keto “diet”? Yes, It’s possible, especially If you don’t follow the “diet” correctly and aren’t actually In ketosis. Some people believe that weight loss Is due to decreased calorie Intake, while others believe It’s due to the hormonal effects that the diet has. Still, most will agree that despite the type of “diet” someone follows, If calorie Intake exceeds someone’s needs then weight loss can still occur, no matter where the calories come from.
My Advice: Just like with any “diet” If you eat more calories consistently than you actually need, and you don’t exercise or get your body moving In some way even If the calories are from fat or protein sources, then you may start to see the scale creep up. Get your body moving and again with like any other “Diet” get back on track and don’t get discouraged.
Myth #3 Ketosis And Ketoacidosis Are The Same Thing
Truth Bomb: I mentioned earlier what Ketosis Is. There Is something called Ketoacidosis. Ketoacidosis can occur in people following a ketogenic diet, as extremely high levels of ketones cause the condition, Symptoms of ketoacidosis include abdominal pain, weakness, thirst, shortness of breath, confusion, and blurred vision.
My Advice: There are machines or stips that test your ketosis level. It’s an easy way to keep track of your ketosis without worrying about Ketoacidosis.
Myth #4 Fat Is Fat
Truth Bomb: Keto doesn’t give you the green light to fuel up on saturated sources. Saturated fat (bacon, sausages, ham, etc.) with unsaturated fat (walnuts, flaxseed, fish, etc.) Is more effective In lowering risk of cardiovascular disease than simply reducing total fat consumption. Meanwhile, research link eating processed meats (like bacon) to an Increased risk of cancer.
My Advice: Try to get your fat from healthy fats like: From high-quality extra virgin olive oil, nuts and seeds, and fatty fish.
Myth #5 There Is No Science Backing The Ketogenic “Diet”
Truth Bomb: The ketogenic “diet” was originally developed In the 1920s for patients with epilepsy by researchers working at Johns Hopkins Medical Center, and since this time dozens of studies have shown that the “diet” offers real benefits. The Ketogenic “Diet” may help manage Include: obesity, Insulin resistance, type 2 diabetes, dyslipidemia, high blood pressure, epilepsy, Alzheimer’s disease, muscle loss and even cancer.
My Advice: If The Ketogenic “Diet” Is good for you then try talking to your doctor and see the best course of action for you. Every person Is different. You want to go Into The Ketogenic “Diet” the healthiest way possible.
Myth #6 No Exercise On Keto
Truth Bomb: Exercise Is something that’s beneficial for everybody, That Is Including those on the keto “diet”. Initially, you might feel less energized during your workouts, but this should dissipate as your body adjusts. In order to support your workouts make sure you consume enough calories In general and plenty of fat. Also, give yourself enough time for recovery between tougher workouts.
My Advice: If you’re really struggling with being active and recovering while on the diet then consider trying upping your carbs for a bit and trying more of a “modified ketogenic diet” that Is more flexible. If you plan on fasting while following the keto “diet”, then save your tough, High-Intensity workouts for the times of the day when you’re more fueled.
Myth #7 You Lose Muscle On Keto
Truth Bomb: You don’t lose muscle. Based on results that many people have experienced, There’s good evidence that yes, you can. One study Involving active, college-aged men have found that combining the ketogenic diet with strength-training Is a great way to build muscle and Increase strength.
My Advice: Does The Ketogenic “Diet” work without exercise? Yes, It should still lead to many health Improvements, but exercise will definitely take things up a notch In terms of leading to body composition Improvements and health benefits. So go and get your exercise on.
Myth #8 You Can Do Keto Long Term
Truth Bomb: For people who love fatty foods, aren’t big on counting calories, and can give up carbs with ease, the keto “diet” can be relatively easy to maintain over the long-haul. But the “diet” really shouldn’t be followed over the long-term. The main reason Is that, the longer you follow the keto “diet”, the greater the risk of muscle loss, Apart from contributing to loss In strength and muscle tone, decreases In lean muscle mass also result In declines In metabolic rate…meaning that you would burn fewer overall calories than when you started to keep the weight off.
My Advice: While the “diet” can be beneficial for quick drop In weight, It’s best used for no more than a few weeks at a time. For Instance, when you’re not going hard In the gym. And, before you do Increase your workout Intensity, you need to Increase your carb and protein Intake as well, they say. Doing this can help Increase “metabolic flexibility,” or your body’s ability to get energy from multiple sources, which Is linked to better health and weight loss.
If you are Interested In trying The Ketogenic “Diet” Or If you are already doing Keto here are a few recipe links that I posted. Trust me they don’t disappoint.(How to get Into Ketosis) How to get Into Ketosis
(Zero Carb Whip Cream) 0 Carb Whip Cream 2 Ingredients
(Delicious Keto Mousse) Keto Mousse
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