The Keto diet is getting popular today for people who desire to lose weight and have been failing with other weight loss programs. In this method, you actually lose weight when the body uses the stored fats in it to give it energy, instead of using carbohydrates as its energy source. When body fats are burned so that the body will have energy, sooner or later, your body fats will get lower and you will begin to lose weight.
Ketogenic diet is a diet which includes very high fat content and low protein and your carbohydrate intake should either be minimal or nothing at all. Eighty percent fats and twenty percent protein should be the fat to protein ration of the meals that you are taking for the first two days. If you want to bring your body into the ketogenic state, then you should be strict and diligent in following this diet for the first two days. When the two days are done, you need to decrease your intake of fat by a few percent which increases the percentage of protein intake plus a bit of carbohydrates. In order for the muscle tissues to grow and be sustained, you need to increase your protein intake. Your diet should then be increased in protein content, lesser fat content with a bit of carbohydrates. The reason why carbs are kept at a minimum because it is the one responsible for triggering the pancreas to release insulin which is responsible for storing calories as fat. So when carbohydrates are absent this will not happen, meaning, insulin will not be released to store the calories as fat.
Since the body needs an energy source which we usually get from carbohydrates, its absence means that the body has to look for another source. And since fat is stored in our bodies, this will be the natural alternative to give the body energy for its needs instead of carbs. Ketosis is when the body uses the stored fats to give it energy. In this state body fat is lost since the body uses it for energy and your muscles are still maintained because of the presence of protein in your diet.
If you are able to sustain the fats-protein-carbohydrate ratio then you will be able to maintain the state of ketosis and be successful in your weight loss program. The rule of this diet is to eat fats to give your body energy and if the body needs more energy then it will start burning the stored up fat in your body. Since fat takes long to digest, you don’t really feel hunger and always feel full.
You don’t need to have this keto diet the whole week through because you can reserve the weekends for your carbs up day. When carbs are taken in by your body, the insulin spike created will help get the nutrients you body needs for muscle repair and growth and refill glycogen stores.