What is a Keto Diet?
Keto, short for Ketosis, is a metabolic process where the body will stop burning carbohydrates for energy. The Keto Diet is a low carb, high fat diet which shares many similarities to the Atkins Diet.The body will start the process of Ketosis when the intake of carbs in dramatically reduced, which then places the body into the metabolic state.
As carbohydrates are the main source of energy, it encourages the body to start burning fat as an alternative. The longer the body needs to burn fat the more efficient it becomes.
There have been many studies taken, that show that the Keto Diet can help you lose weight and maintain a healthier lifestyle. It has also been discovered that the diet can have positive effects on insulin levels and can reduce blood sugar levels, making it a healthy option for people diagnosed with diabetes. It is import to note studies have only been carried out on the standard and high protein options.
There are two types of methods you can use in order to ensure your intake of carbohydrates are taken at the best time of day. These methods are usually implemented by people already undertaking regular exercise.
The Cyclical Keto Diet is when the intake of carbohydrates per day matches the minimum set grams of the diet plan. This is usually between 30 – 50 grams, or the equivalent of 5% of your overall food intake. You will continue to exercise through the week, then increase the carbohydrate intake over the weekend only, in order to replenish quantities of muscle glycogen, which will aid in providing enough energy for exercise the following week, when the carbohydrate intake is again reduced.
Muscle Glycogen is converted into glucose by the muscle cells and functions as long term energy storage. It is the main source of energy production used by muscles.
The Targeted Keto Diet is used more when carrying out high intensity training. Carbohydrates are consumed either right before or after exercise. This is because the body requires more energy for this type of Work Out; and for recovery.
Another two variations of the Keto Diet are as follows.
The Standard Keto Diet consists of 5% carbs, 75% fat and 20% protein.
The High Protein Diet consists of 5% carbs, 60% fat and 35% protein.
There are some high carbohydrate foods that should be consumed in small quantities or avoided when on the Keto Diet, such as Low Fat and Diet Products, which have high carb contents, Grains, Root Vegetables, such as sweet potatoes, and Alcohol.
The healthy foods to support the diet plan include butter, cheese, nuts, green veg, fish and meats.
It is not healthy to cut out carbohydrates altogether, and reducing carbohydrates can leave you feeling lethargic, and can reduce the ability to carry out your normal exercise routine.
With any diet, it is better to reduce your carbohydrate intake slowly over time, than cut carbs out instantaneously.
If you are looking to lose weight and improve your healthy after Christmas and New Year, this is a well-studied diet that can help you reach your weight loss goals.
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