The Ketogenic diet seems to be all the rage these days. You can’t even mention the word “diet” without the word “Keto” jumping into the conversation.
In this article, we will talk about exactly what a ketogenic diet entails.
In a nutshell, the concepts that comprise the ketogenic diet are not overly complicated. The human body has two primary fuel sources, Glucose (Carbohydrates) and Ketones (Fats). More so than not, our bodies will primarily use glucose as its main fuel source, but when glucose is in short supply, your body will switch over to primarily using ketones.
Ketones are produced in the liver, from fat. From there, they can become a fuel source not only for your body, but also for your brain. Like stated earlier, your body and brain need a source of energy, coming either from glucose or ketones.
When properly utilizing a ketogenic diet, your body will switch from using glucose as its primary fuel source and begin using ketones. Research shows that this will make it easier to burn off stored fat as well, when the bodies primary fuel source is also coming from fats.
When the human body has become adapted to running of ketones, it is said that you have reached ketosis.
There are many different things to consider when it comes to picking the right diet for yourself, but that isn’t necessarily what this article is discussing. For those curious on how to start a keto diet, below will be some general tips to consider:
Now that we have provided a list of basic tips, let’s talk a little bit about what types of food will generally make up a keto style diet.
A Basic Keto Meal Plan typically includes:
(Remember, you should be aiming to intake less than 20-30g of carbohydrates per day)
Foods to Avoid:
The most common reason someone starts a keto style diet is weight loss. By increasing your body’s ability to use fat for fuel, research does show that the body’s ability to tap into stored fat will be improved. This can lead to better fat loss.
Other benefits of keto can include:
I’d like to start this section with a real quick point on what supplements ARE NOT keto friendly. This should be fairly easy to point out after reading above, but just in case.
Supplements to Avoid:
Keto-Friendly Supplements include:
Not only are the above keto friendly, almost all of them will actually provide benefits when following a keto diet. At Supplement Superstores, we carry all of the products mentioned above. Feel free to stop in and check out our selection of keto-friendly supplements!
Should you be utilizing a keto diet? It really isn’t a yes or no answer. The way you choose to eat should depend on a lot of factors, such as fitness goal, general health goal, finances, food availability, job, adherence, etc. In the standard western diet, carbs are usually everywhere, while high fat, low carb foods tend to be few and far in between. The ketogenic diet, just like any diet, works best when it becomes part of your lifestyle.
If what we have discussed today interests you, by all means, give it a try!
The “best diet” will always come down to two things, ADHERENCE and SUSTAINABILITY. If it is not something you can stick with long term or adhere too, then it is not the diet for you!
**This article was written by Andrew Lynn. Andrew is a NASM Certified Personal Trainer, and NASM Fitness Nutrition Specialist and has a Bachelors in Science Nutrition and Dietetics.