What is the Keto Diet?

Ketosis and the Ketogenic Diet... Simplified.

What is keto?

 

Firstly... WHAT IS KETOSIS?

Ketosis is the metabolic state in which your body resorts to burning Fat for energy, when it is deprived of Carbohydrates.
So far in your life, your diet has been composed of mainly Carbohydrates, which your body converts into Glucose, and then into Energy. However, your body has an alternative method of producing energy (more of a survival mechanism)... and that is from converting Fats into Ketones, and then into Energy.
To activate Ketosis, you will need to restrict Carbohydrates below a particular threshold for a few days, and your body will be forced to burn Fat as an alternate source of Energy.

 

So, what is a KETOGENIC DIET?

A Ketogenic Diet is ANY diet that induces and sustains the body in the metabolic state of Ketosis. A general Keto diet is where you purposely limit Carbs (and Sugars) to maintain ketosis, with both Fats and Proteins keeping you satiated. If you can visualise a home cooked Steak with green vegetables, cooked in Butter... that's fundamentally a ketogenic meal.
You may come across many definitions and misconceptions via numerous sources, but bear in mind that the Keto diet can be customised and personalised to fit particular individuals with particular goals and preferences.
A Ketogenic Diet is NOT a "one size fits all" approach.

 

What are the SIGNS of Ketosis?

Usually between 2-4 days of continuous carbohydrate-restriction, is where most indiviudals can enter the state of ketosis, and the common initial signs are:

  • metallic taste, or breath smells differently
  • more thirsty
  • more trips to the Toilet
  • less hungry
  • less bloated feeling
  • increase in Energy

There are ways to determine if you are in Ketosis with products such as Ketone Urine strips, Ketone Breath readers and Blood Glucometers with Ketone strips. However, unless medically required to do so, I wouldn't recommend anybody spending their money on any of those products as you can achieve ketosis by simply limiting carbohydrates for 1-4 days.

 

What are the BENEFITS of a long-term Ketogenic Lifestyle?

There are hundreds, if not thousands of Keto Pages and Groups across various Social Media platforms, with some particular communities and popular individuals advocating Keto for specific goals and/or approaches. Here are the most popular benefits from a Ketogenic Lifestyle:

  • WEIGHT LOSS
  • STABILISED BLOOD SUGAR LEVELS
  • REDUCED HUNGER
  • METABOLIC RECOVERY
  • IMPROVED BLOOD PRESSURE AND CHOLESTEROL
  • HIGHER ENERGY LEVELS
  • INCREASED ATHLETIC PERFORMANCE
  • and many more...

There is strong evidence that some of our tribal ancestors were regularly in both Ketogenic and Fasted states, mainly due to seasonal changes and hunting routines... so this isn't a fad diet that has been created recently, it is more like we are "reverting" back to eating like our ancestors once did, and letting our body perform what it was biologically designed to do.

 

Becoming "FAT ADAPTED" (KETO ADAPTION)

Whichever your goals for a Ketogenic Lifestyle, it is best to aim to become fully Fat Adapted.
Imagine you've been using your preferred hand to write, and then deciding to switch to your other hand to learn how to write? You're not going to expect that hand to write as good as your preferred hand in such a short period of time?

The same should be expected on a Ketogenic Lifestyle, as your body is undergoing such an immense metabolic change, and the body at first, won't be very effective in utilising Fat as energy.
If you are patient enough, it could take anything from 6 weeks to 6 months to become fully Fat Adapted... and thats when the magic happens:

  • clear mental clarity
  • high boost in energy levels
  • improved sleep
  • greater hunger suppression
  • improved breathing
  • improved endurance

So if you truly wish to become a better and more improved version of yourself, then not only start your Ketogenic Lifestyle journey today, but be patient enough to become fully Fat Adapted.

 

How do I begin to track my Carbohydrate intake?

When starting out, you can just consciously reduce your Carb-intake by avoiding popular High-carb foods like Bread, Pasta, Potatoes...etc, and replace those foods with wholesome Proteins like lean Meats, Fish, Poultry and Seafood, alongside green-leafy vegetables.
However, if you desire to actually track and monitor your carb-intake more accurately, you can do so with Apps like MyFitnessPal, where you record your Foods into a Diary and the app will provide the Nutritional data, so you can monitor your Carbs to see if you're on the right track or not (See my Blog on how to use MyFitnessPal mobile app).

 

So... What Foods can you eat on a Ketogenic Diet?

Click here to see an updated Keto Food List that shows many Keto-compliant foods.

Tommy Le - Keto Coach

I take every day as an opportunity to learn more about this lifestyle, and continue to support others on their Ketogenic Journeys.
Click on the links below to find out more about me and what others think.

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Favorite Quotes

• "If you have to exercise to regulate your Weight, your Diet is wrong."

• "At first they will ask WHY you're doing it. Later they will ask HOW you did it."

• "When Diet is wrong, Medicine is of no use. When Diet is correct, Medicine is of no need."

Contacts

   info@tommyle.co.uk

  +44 121 790 0460

   Birmingham, UK

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