What is the Keto Diet?
The Keto Diet also known as Ketogenic Diet is a high fat, moderate protein and low carbohydrate diet. The low carbs prompt the body to go into a state of ketosis, where fats are burned as the body’s main energy source.
Key Advantages of Keto Diet
Reduce Visceral Fat
There are two main types of fat that we store in our bodies. Subcutaneous fat (under the skin) and Visceral Fat (around the organs).
High amounts of visceral fat is one of the main drivers of organ disease, inflammation, insulin resistance and metabolic dysfunction (1).
The low carbs in a keto diet prove more effective at reducing this harmful fat than low fat diets (2).
Reduce Blood Triglycerides
Triglycerides are a type of fat found in the blood. Our body converts any calories that aren’t used right away into triglycerides, which then become stored in our fat cells.
Restricting our carbohydrate intake also causes our triglyceride levels to drop (3).
Reduce Blood Sugar & Insulin Levels
High blood sugar levels result in our bodies releasing large amounts of insulin. Insulin is released to help transport the sugars in the blood into our cells, to either be burned as fuel or stored as fat. The more blood sugar we have and the less we move, the more insulin gets released. Once we have high levels of insulin present, our bodies then render the hormone inefficient and build up a resistance to its effect.
One of the best ways to control these insulin spikes and high levels of blood sugar is to control and restrict our carbohydrate intake.
Who is the Keto Diet best for?
It is not known how long this diet is sustainable for, as prolonged levels of low carbohydrates can cause hormonal imbalances, muscle loss and fatigue.
We suggest this option as a short term diet that can provide fast fat loss (particularly for those doing fitness and figure competitions).
How to plan your Keto Diet?
On a keto diet most of your calories will come from healthy fats.
All macronutrients have a different effect on ketosis during their digestive process and have consequent effects on our hormones and blood glucose levels.
- Fats are 90% ketogenic and 10% anti-ketogenic, due to the small amount of glucose that is released when we convert excess glucose into triglycerides.
- Proteins are around 45% ketogenic and 55% anti-ketogenic since insulin levels rise from over half of the ingested protein being converted to glucose.
- Carbohydrates are 100% anti-ketogenic, as they raise blood glucose and insulin levels.
You should consider following a macro ratio of:
- 60-75% of calories = FAT
- 15-30% of calories = PROTEIN
- 5-10% of calories = CARBS
Foods to Eat on a Keto Diet
- Coconut Oils
- Olive Oil
- Grass-Fed Meats
- Organ Meat (Liver)
- Cage-free Eggs
- Leafy Greens
- Cruciferous Veg
- Green Beans