Learn how by simply tweaking your diet, you can teach your body to burn fat 24/7!
A ketogenic diet (keto) is a very low-carb diet, that turns the body into a fat-burning machine. It has many potential benefits for weight loss, health and performance. But there are also potential drawbacks and side effects.
A ketogenic diet is similar to other strict low-carb diets, like the Atkins diet or LCHF (low carb, high fat). These diets often end up being ketogenic more or less by accident. The main difference between strict LCHF and keto is that protein is restricted in the latter.
The Benefits of Ketosis. The benefits that come from a ketogenic diet are similar to those of any strict low-carb diet. However, the effect might be greater since protein is more restricted, which raises ketones even more, and lowers insulin (the fat-storing hormone) even more.
Here are typical ketogenic foods. The numbers are net carbs per 100 grams. The most important thing to reach ketosis is to avoid eating most carbohydrates. You’ll probably need to keep carb intake to under 50 grams per day of net carbs12, ideally below 20 grams. The fewer carbs the more effective. This means you’ll need to completely avoid sweet sugary foods, plus starchy foods like bread, pasta, rice and potatoes. Basically follow the guidelines for a strict low-carb diet, and remember it’s supposed to be high in fat, not high in protein.
Weight loss. Weight-lossTurning your body into a fat-burning machine has obvious benefits for weight loss. Fat burning is vastly increased while insulin – the fat storing hormone – levels drop greatly. This creates ideal circumstances in which fat loss can occur, without hunger. Around 20 scientific studies of the highest class (RCTs) show that, compared to other diets, low-carb and ketogenic diets result in more effective weight loss.
Improved mental focus. Ketosis results in a steady flow of fuel (ketones) to the brain. And on a ketogenic diet you avoid big swings in blood sugar. Combined, this often result in the experience of increased focus and improved long-term concentration. A lot of people specifically use keto diets for increased mental performance. Interestingly there’s a common perception that eating lots of carbs5 is needed for proper brain function. But this is only true when not adapted to a ketogenic diet.