The Ketogenic Diet is a very low-carb, high-fat diet. It involves drastically reducing carbohydrate intake and replacing it with fat. The macronutrient ratio varies within the following ranges: 60-75% of calories from fat, 15-30% of calories from protein, and 5-10% of calories from carbs. I like to think of the Keto Diet as a LIFESTYLE rather than a DIET. It takes time to understand and adjust to the lifestyle but once you have experienced it, you will never want to go back to your old nutrition habits. It truly is AMAZING and all of my Keto-ers have seen incredible weight loss and other health benefits from the Keto Diet!
The ketogenic diet plan is designed to switch the body from using sugars to ketones for fuel. Ketosis occurs when a person fasts (eats nothing at all), but that isn’t realistic. If the body receives lower amounts of carbohydrates from food, it switches to using fat from the body for fuel, and ketones are created in the liver. Additionally, if lower levels of carbohydrates are consumed, then there are lower levels of insulin; this helps increase fat to be used as fuel.
For decades now, diets have been centered around the concept on calories in and calories out, meaning if you take in more calories then you expend, you will gain weight...or if you burn off more calories then you consume, you will lose weight. Well that concept is still partially true, however, there are other pieces to the weight loss puzzle. We now understand that is it not only the calories that we need to worry about but it's also where the calories come from that is critical for weight loss or maintenance. Many health professionals have now acknowledged that cutting calories and fat from our diets is not the most effective means to losing weight. Rather, low carbohydrate, high-fat diets (LCHF) are much more effective for weight loss as well as reducing risk factors associated with diabetes, heart disease and other chronic conditions. The Keto Diet, in particular, is a very popular low-carb eating approach because of its ability to train the body to become more efficient at burning fat stores for energy, as well as providing many health benefits beyond weight loss.
Weight loss: Insulin levels drop greatly, which allows for fat loss, generally without hunger. (More than 20 studies show that low-carbohydrate and ketogenic diets result in more effective weight loss.)
Improved energy and mental performance: Ketosis results in a steady flow of fuel to the brain. This may result in improved focus and concentration.
Blood sugar control: Ketosis lowers blood sugar levels.
Improved lipids and blood pressure: Ketosis lowers cholesterol, triglycerides, and hypertension and elevates HDL cholesterol levels