THE ULTIMATE KETO DIET GUIDE

Keto 2.0 diet

Introduction:

If you’ve spent any time on the internet researching health, fitness, or nutrition in the past year or so, you’ve undoubtedly come across the new ‘Keto Diet’ taking the fitness industry by storm. But what exactly is Ketosis, and what does it have to do with the Keto Diet? : Keto 2.0 diet 

The Keto Diet is a health diet that is high in fat, moderate in protein, and low in carbohydrates. However, the crux of this diet lies in achieving Ketosis – a metabolic state in which your body, instead of utilizing sugar for fuel (the regular energy source), relies on its own fat, known as body fat, for energy. Here’s how it works: by limiting the body’s intake of carbohydrates, you maintain a state of low blood sugar and insulin levels. In order to produce the energy your body needs, it taps into its fat stores, shuttling fatty acids from fat cells to the liver. The liver then processes the fatty acids and converts them into a new energy source: ketones. This state of ketone production is known as ketosis : Keto 2.0 diet 

Over time, your body becomes accustomed to this new way of producing energy and starts using fat as its primary energy source. You have now entered a metabolic state of continually using and burning fat! Sounds good, right?

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Entering Ketosis : Keto 2.0 diet 

But how do you actually get into ketosis? To enter ketosis, you must deprive your body of carbohydrates. This does not mean just once per day or at one meal but continually withholding your body from carbs. Foods to avoid include rice, pasta, bread, potatoes, baked goods, candy, fruits, starchy vegetables, and other carb-rich foods. Although it may be impossible to completely avoid carbs, as there are small amounts in meats, dairy products, and veggies, limiting your daily intake to 20-50 grams (depending on the person) per day is a great place to start : Keto 2.0 diet 

The Ketogenic Diet : Keto 2.0 diet 

Following a healthy and effective diet while juggling work, social life, and the general stresses of everyday life can be challenging. More often than not, people find themselves skipping whole foods and instead indulging in quick and convenient meals that lead to poor health and higher numbers on the scale. Sound like you? To put it simply, being healthy can be difficult, but it doesn’t have to be. Enter the Ketogenic diet.

A New Way of Eating : Keto 2.0 diet 

If you’ve spent any time in the past year on your computer or phone googling the best diets for health and weight loss, you’ve undoubtedly stumbled across the Ketogenic (Keto) diet. It has become extremely popular amongst the fitness community and is promoted by health gurus and nutrition experts alike. Let’s break it down (pun intended): your body typically uses glucose for energy – you probably already know this. But what you may not know is that when deprived of this energy source, your body taps into its fat stores (body fat) and shuttles fatty acids to the liver, where they are processed to create their own energy source known as Ketones. This metabolic state is known as Ketosis and is critical to the success of the diet.

So how does one enter Ketosis? It’s simple. You have to reduce your glycogen stores so your level of insulin drops, enabling fatty acids to travel to the liver and convert to Ketones. The most effective way to do this is to limit the intake of carbohydrates – foods such as fruit, pasta, bread, rice, and starchy vegetables – to 20-40 grams (depending on the individual) per day. This means your macronutrient breakdown (daily percent of calories that consist of fat/protein/carbs) should look similar to 60-75% fat, 15-30% protein, and 5-10% carbs.

The 3 Types of Ketogenic Diets:

When starting the Ketogenic diet, there are three different types to consider based on your lifestyle and preferences.

  1. SKD (Standard Ketogenic Diet) – It’s the most popular and enjoyable method with a similar macronutrient breakdown as mentioned before.
  2. CKD (Cyclical Ketogenic Diet) – Allows higher carb intake on specific days (usually 1-2 days) while still benefiting from the Keto diet.
  3. TKD (Targeted Ketogenic Diet) – Permits carb consumption before workouts, ideal for those who prefer this approach while staying on Keto.

Now, you have a complete understanding of the Ketogenic diet. So, say goodbye to bagels and embrace a delicious steak; your body will thank you!

Benefits of the Ketogenic Diet:

The Keto Diet is popular for good reason – it offers numerous benefits! Firstly, it promotes weight loss by using your own fat for energy, leading to faster results. Secondly, it keeps you feeling full and satisfied after meals, reducing cravings. Thirdly, it increases “good cholesterol” levels, benefiting heart health. Lastly, it aids in disease prevention, helping with conditions like type II diabetes, bipolar disease, epilepsy, Alzheimer’s, and Parkinson’s.

Is the Ketogenic Diet Safe?

Physician-recommended diets are generally safe, and the Ketogenic diet is no exception. However, remember a few things when starting or being on Keto.

Firstly, stay hydrated as the diet may cause some dehydration due to reduced glycogen in muscles. Aim for at least 64 oz of water daily.

Secondly, obtain key vitamins and minerals from low-carb fruits and leafy greens or consider a vitamin supplement. Consult your doctor for a blood analysis to address any deficiencies and get guidance from a nutritionist.

Determining If You’re in Ketosis – Testing Ketones:

To check if you’re in ketosis after starting the Keto diet, there are simple ways. Your body produces ketones when it converts fat into energy. You can use urine test strips like ReliOn to test ketones in urine, getting results within a minute. For breath ketone testing, try Ketonix Breath Monitor. For the most accurate method, use a blood glucose meter like Precision Xtra to test ketones in your blood. Once confirmed, relax and let the diet work its magic. Embrace the life-changing Keto diet and enjoy its incredible health benefits!

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