A detailed Beginner’s guide to Keto diet

A Keto diet is a low carbohydrate and high fat diet. It slowly reduces the intake of carbohydrates and replaces it with fats. Though it is filled with fats, it will help to burn fat more effectively. This has proven beneficial in weight loss and improving health. Today Keto diet is recommended by many doctors.

What is KETO?

“Keto” is a ketogenic diet. It allows the body to produce small molecules called “ketones”. These molecules act as an alternate to blood sugar when glucose is short in supply. Ketones can be produced only when the carbohydrates are low as it breaks down into glucose rapidly forming the blood sugar. For the ketones to be produced, the protein level should be moderate. This is because excess protein is converted into sugar. Such diet can be achieved by carefully selected the food from a good keto restaurant. To know more about keto restaurants visit the KetoSumo home page.

Who produces Ketones?

Ketones are produced in the liver. The organ uses only fat to produce the molecules. The main consumer of ketones is the brain, which is the most energy consuming organ in the entire human body. It thrives on ketones or glucose.

What is Ketosis?

Every time the body produces ketones, it enters into a metabolic state called ketosis. Research show that the state is fast approached when a person is not eating anything or eating at very large intervals, not supplying enough energy to the body. However it is humanly impossible.

On the other hand, a keto diet helps the person to eat indefinitely invoking ketosis.

Different types of Ketogenic diets

There are several types of Ketogenic diet. The classification is made depending on the amount of carbohydrates, fat and protein intake. The classification is as follows:

  1. Standard Ketogenic diet – It has very low carbohydrates, moderate protein and high fat. To be accurate the ratio split is like, 75% of fat, 20% of protein and 5% of carbs
  2. Cyclical ketogenic diet – A regular cycle is followed in the percentage consumption of carbohydrates, fat and protein. For instance, the diet might have 5 ketogenic days followed by 2 high carb days. This is recommended at the initial stages to avoid frustration among the followers. It also helps the diet followers to maintain the consistency and constancy in pursuing the diet
  3. Targeted ketogenic diet – It is an advanced version of standard ketogenic diet. This type of diet allows having low carbohydrate food during hard work outs. It is used to increase the performance of the work outs.
  4. High protein ketogenic diet – It is similar to standard ketogenic diet. But the ratio of the nutrition differs. It includes 60% fat, 35% protein and 5% of carbohydrates.

Among the 4 different keto diets followed, the standard and cyclical keto diets are common. The targeted and high protein keto diets are followed by athletes and body builders. Today there are several keto restaurants providing all 4 types of ketogenic diet recipes. To know about the restaurants visit ketosumo.

How is keto a low carbohydrates diet?

How many carbs can one eat while following keto? The answer varies on the type of the keto diet an individual is following. However, to make it simple, fewer the carbohydrates, better is the result. This directly impacts on the

  • Pace of weight loss
  • Cravings for eating; this is because low carb diet can be very challenging. One might want to sacrifice tasty foods!
  • Lessening hunger; suppose a person has type 2 diabetes, lesser the carbs he eats, his insulin resistance improves, thereby he feels less hungry.

Defining low carb diet

It is never a fixed amount to define the low carb diet and keto. The lesser; the better. The different types of low carb diet in keto are as follows

  1. Keto low carb – It compulsorily includes less than 20 grams of carbs per day. However, the rest is compensated by the moderate protein and fat. This type of diet almost consumes 0% of energy from carbs, making it ideal for the liver to produce ketones.
  2. Moderate low carb diet – It includes 20 to 50 grams of carbohydrates per day. In this type of diet, only 4 to 10 percent energy is derived from carbohydrates. The rest of the energy is sourced by the protein and fat.
  3. High or liberal low carb –The diet is still a low carb diet irrespective of its name. Here 10 to 20 percent of the energy is derived from the carbohydrates.

Limit of low carb for a ketogenic diet

The limit for a ketogenic low carb diet is not more than 4% of the energy is coming from carbs. This says that if a person is eating thrice a day with calorie intake of 2000 calories, he will easily and effortlessly stay below 20 grams.

Limit of moderate protein in a ketogenic diet

When keto defines itself as moderate protein, it says that the not more than 25% of the energy should be derived from protein.

The keto’s look at fibres

Fibres are seen as a subset of carbs. Fibres do not produce energy. They simply absorb water and helps digestion as they pass through the intestinal tract. They help to ease the flow of food in the intestines.

Summary

  • Keto is a low carb diet
  • Liver is the major organ producing ketones molecules when the carbs intake is less
  • The different types of keto diet depends on the percentage of carbohydrates, protein and fats
  • The low carbs in keto diet varies according to the percentage of energy derived from the carbs