What Is Ketosis and the Keto Diet?


TDLR (Too Long, Didnt Read)

In the simplest of explanations. The human body can convert both sugars and fats into energy, but it cant convert them both at the same time. Your body will almost always burn the sugars first, what they dont burn through end up becoming fat.

The Keto Diet involves reducing the amount of sugars and carbohydrates that you consume to a very low level while increasing your fat intake. This means your body burns through the sugars rapidly and begins to burn through the fat.
This induces induces a state known as ketosis, (not to be confused with Ketoacidosis) duing ketosis your body produces things called ketones.

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Definitions

Ketogenic Diet/Keto: Is an extremely-low carbohydrate diet that is sometimes used as a medical treatment for certain medical conditions such as diabetes. Though there is a lot of debate about the benefits of the diet, it has been around for a long time and there is no scientific evidence backing negative claims, quite the contrary. It’s can also be referred to by many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.

Carbohydrates/Carbs: Though many claim they are an important nutrient, excessive consumption of carbs leads to rapid spikes in the blood sugar levels as the sugars are brokendown and consumed as energy over a short period of time. Think bread, rice, pasta etc

Ketosis is a new word for an old concept, that is an evolutionary trait derved from our hunter gatherer ancestors. Its a process the body initiates to help us survive when we’re short on food. During ketosis and other natural states of food deprivation such as Intermited Fasting, our liver begins to produce  ketones from our stored fats.

Glucose or Blood Sugar is the simplest molecule for your body to convert and use as energy so your body naturally processes glucose over any other energy source… like fat.

Insulin is produced by the body (pancreas) to help process the glucose in your bloodstream and dispersing it through the body, like a bus

Ketoacidosis: Is a combination of ketosis and acidosis. Ketosis is the accumulation of substances called keytones and ketone bodies in the blood. Acidosis is increased acidity of the blood. This is generally only an issue for people suffering with diabetes though many diabetics live by the keto diet without an issue.

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What is a Keto Diet?

The Keto Diet is famous for being an extremey low carb diet, where the body produces ketones in the liver to be used as energy instead of relying on spikes in blood sugar. In laymans terms the Keto Diet essentially involves reducing the amount of sugars and carbohydrates that you consume to a very low level while increasing your fat intake. This means your body burns through the sugars rapidly and begins to burn through the fat.
This induces induces a state known as ketosis, (not to be confused with Ketoacidosis) duing ketosis your body produces things called ketones.

When you eat something high in carbs such as white bread, pasta or white rice, your body will produce glucose and insulin.

Since the glucose or blood sugar is present your body latches onto it as the primary energy source, your fats are not needed and are therefore stored along with excess sugars that are unable to be converted into energy. Typically on a standard diet, the body will rely on the use glucose spikes as the main form of energy. So by reducing the intake of carbs, the body is induced into a state known as ketosis.

The ultimate concept, or goal of the keto diet is to create a deficit of carbs while increasing the fat intake so that your body over time will adjust to using fats as your primary source of energy and thanks to evolution, our bodies are actually quite adaptive to what we consume.

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Whats it look like?

The standard keto diet looks roughly like this, 70% fats, 25% protein and around 5% Carbs

To find out what your intake needs to be you can use something called a keto calculator, most keto apps such as MyFitnesspal includes one or you can go to websites.
you fill out the parameters and boom, it tells you what your daily nutrition count needs to be

Whats it look like for me?

This is the actual routine I followed this morning. (before you go OMG you slept in! I was awake until 4am sorting out a few things)

10am Woke up – had some water, had a shower
12pm – Had some water and a coffee
1pm – Had a keto fat bomb (crispy bacon and avocado balls, with home made confit garlic aioli, cracked pepper and sea salt)
3pm – Had a beef bone broth
6pm – Had dinner (Pan Seared 250g rib fillet steak, seared in butter with fresh rosemary and garlic. pan fried green beans, butter, chili and kale)
8pm – A keto chocolate doughnut.

 

It seems daunting at first but it is actually absurd how many things are actually keto and ACTUALLY AMAZINGLY DELICIOUS!

Thanks for reading and I will be updating this page regularly

Thanks for reading and I hope you enjoyed the ride

Dan

 

 

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