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The ketogenic diet is a high-fat, low-carb, moderate-protein diet.
The goal of eating this way is to induce ketosiswhich is a metabolic state that enables you to burn fat converted into ketones for fuel instead of carbs glucose. The ketogenic pertormance was initially used to treat epilepsy in children. However, now that the benefits of keto are becoming more well-known, most people start eating a ketogenic diet to:.
While being in ketosis may require nothing more than restricting carbs depending on the personan optimal keto diet should include eating higher amounts of quality fat foods. This is important because the calories removed from your diet by restricting carbs should be replaced with fat on keto.
As I mentioned above, ketosis is the goal of eating a ketogenic diet. Ketosis can help you reach other fitness goals, too. Eating lots of full-fat foods and protein keeps me fueled and helps me add muscle without counting calories. At p&g peak performance assessment answers minimum, it takes a few anwwers to get into ketosis, but it can take up to a couple of weeks for somebody who is transitioning from a standard American diet or who has decreased insulin sensitivity. The amount of time it takes to achieve ketosis will vary from person to person.
However, exercise, fasting including intermittent fasting and supplements like exogenous ketones beta-hydroxybutyrate and MCT oil may speed up the process. The benefits that draw most people to start and stick to the ketogenic diet include:.
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The benefits of the ketogenic diet come from three main drivers:. When your body is in ketosis, weight loss may become more achievable as appetite is suppressed through the satiating property of fats and proteins[ 1 ]. Furthermore, your body burns stored fat for fuel more effectively. Some research suggests that those in ketosis lose body fat more effectively. Fats break down more slowly in the digestive system than carbs do, leaving you satiated for longer and stabilizing blood sugar levels.
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One reason I love the ketogenic diet is that neither of those things are true. Instead of approaching keto like a rigid or restrictive diet, think of keto as a nutritional framework. Rather than counting calories or eating unsatisfying low-calorie, low-fat foods, focus on eating:. This framework helps your body achieve ketosis. The keto food pyramid essentially flips the traditional pyramid upside down. If you follow p&g peak performance assessment answers macro breakdown above, you can pretty much eat anything within it. Your body is unique and will respond to food differently than mine, or even a family members. Some people find that too much dairy prevents them from reaching ketosis, but I find dairy to be fine.
The best thing you can do is test your ketone levels daily when you first start out so you can understand how your body responds to what you eat. The most popular keto foods include:.]