Fat is back, baby! At least that’s what fans of the Ketogenic diet say. Ask any keto die hard, and they will say that eating fat has made them leaner, reduced their appetite and increased their energy. So why aren’t more of us jumping on the Ketogenic band wagon? First off, it takes discipline. Real discipline. Keto devotees shun grains, fruit, sugars, starchy vegetables and anything processed.
The Ketogenic diet originated in the 1920s for treating children with epilepsy. An elevated level of ketones in the blood (known as ketosis) reduces the frequency of seizures. A side effect of this ketosis is also weight loss and reduced appetite. Carbohydrates are your body’s favorite source of fuel. But without a steady intake of carbohydrates, your body turns to using protein for fuel. However, the Ketogenic diet limits protein, so now your body is forced to burn stored fat as its primary source of fuel.
On true ketogenic diets, you consume 70-75 percent of your calories from fat, about 5-10 percent of your calories from carbohydrates and the rest from protein. Examples of typical foods are fish, meats, nuts, oils and cheese. Most plans suggest around 10-15 grams of carbs a day. To give you an idea of what this looks like, that’s about 1 cup of milk, or 10-15 grapes. Remember, that’s not per meal – that’s for the whole day! However, a diet of less than 50 or 60 grams of net carbs per day will generally put the body into the desired state of ketosis. Protein is only 10-20% of your diet. This is what forces the body to use stored fat as fuel.
So, what is allowed?
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