The ketogenic diet, keto for short, is a diet that places you into a state of nutritional ketosis, which means you are burning fat for fuel making you less hungry throughout the day.
The Ketogenic Diet is based on consuming very low-carbohydrates, high-fat, moderate protein diet. The goal on the Ketogenetic diet is to produce ketones in order to reach a state of ketosis, which will then lead to fat adaption. Ketosis is the natural byproduct when you reduce your carbohydrate intake. During this state your body produces ketones in the liver as it breaks down fat. This is what your body uses as energy, instead of carbohydrates.
When you are following the ketogenic diet, you are giving your body exactly what it needs while removing the toxins that will slow it down.
The more carbs you have in your diet means the less fat that is being used for energy. Our bodies turn carbohydrates into glucose and cause a spike in insulin, this is what makes our bodies store fat. Carbohydrates are the usual fuel source on the Standard American diet, but on this diet, fat is the fuel source.
The typical Ketogenic Diet has a macro breakdown of around 60-75% of calories from fat, 15-30% of calories from protein, and. 5-10% of calories from carbs. The main objective on a keto diet is to burn fat for fuel. This is not done by starving yourself; it’s achieved by starving your body of sugars and carbohydrates.
Since eliminating most carbs means you are already consuming healthier foods and reducing your insulin spikes, you will also be consuming fewer calories and running on a better fuel source. This helps you lose weight, and improve your overall health.
Once you have decided to start the Keto diet the next step is to figure out your own personal macro count. There are quite a few macro calculators out there that you can use. Once you decide on a macro calculator you should continue to use the same one because none of them will give you the exact same results.