ketogenic diet for beginners
What is the Ketogenic Diet?
The keto diet is a low-carb diet in which the body produces ketones in the liver to be used as energy. Some simply call it a low carb diet, low carb high fat (LCHF), etc.
When you eat something high in carbs, your body produces glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Since glucose is being used as a primary source of energy, your fats are not needed and are therefore stored.
Typically on a higher carbohydrate diet, the body will use glucose as the main form of energy. However, if you lower how much carbs you consume, the body is induced into a state known as ketosis.
What is Ketosis?
Ketosis is a process of the body, no matter the number of carbs you eat. Your body can adapt very well, processing different types of nutrients into the fuels that it needs.
Proteins, fats, and carbs can all be processed for use. These three, by the way, are known as macronutrients. When you eat low carb high fat (LCHF), ketosis is kicked up a few notches.
When you eat tons of carbs or excess amounts of protein, your body will break this down into sugar (glucose). Why? Glucose is needed in the creation of ATP (an energy molecule), which is a fuel that is needed for the daily activities and maintenance inside our bodies.
So what happens if your body has excess glucose?
– Lip genesis. If there’s already enough glycogen in your muscles and liver, any extra glucose will be converted into fats and stored.
– Glycogenesis. Excess glucose will be converted to glycogen, and stored in your liver and muscles. Estimates show that only about half of your daily energy can be stored as glycogen.
Keto is based on the principle that when your body has no more glucose to use as fuel, your body will burn fat and create molecules called ketones.
This is what happens on a ketogenic diet – we burn fat for energy. We can thank our body’s ‘ability to switch metabolic pathways for that.
These ketones (acetoacetate) are created when the body breaks down fats, creating fatty acids, and are burned off in the liver in a process called beta-oxidation. The end result of this process is the creation of two other ketones (BHB and acetone), which are used as fuel by the muscles and brain.
Ketosis is awesome! Studies show that the body and brain actually prefer using ketones, being able to run 70% more efficiently than when using glucose.
How does it work?
When fat is broken down by the liver, glycerol and fatty acid molecules are released. The Fatty acid is broken down further, in a process called ketogenesis, and a ketone body called acetoacetate is produced.
So…what should you eat?
Between 20-30g of net carbs is recommended for a standard or “strict” keto diet. You might be asking, “What’s a net carb?” It’s simple–the net carbs are your total dietary carbohydrates, minus the total fiber.
Let’s say for example you want to eat some broccoli (1 cup).
– There are a total of 6g carbohydrates in 1 cup.
– There’s also 2g of fiber in 1 cup.
– So, we take the 6g (total carbs) and subtract the 2g (dietary fiber).
– This will give us our net carbs of 4g.
What are the benefits?
- Weight Loss. As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.
- Energy. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.
- Cholesterol. A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
- Blood Sugar. Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.
- Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.
- Skin. Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.
Tips before starting
I am not a doctor or nutritionist, therefore it is always important to first consult with your healthcare provider before starting a new diet or exercise regimen. If you have certain allergies or medical conditions, please use caution and take those into consideration.
It’s completely fine to ease into the process and learn the basics. That’s why I’ve created “The Hungry Girl’s Guide To Keto” to get you started so that you don’t feel overwhelmed.
Ready to start?