KETOGENIC Diet Explained
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You’ve been hearing quite a lot about the ketogenic diet. It’s become one of the most popular diets around and a lot of people are now starting to switch over to keto.
So in today’s video, I’m gonna give you guys a full unbiased explanation of the ketogenic diet.
I want you to understand how it works, how to create your own keto diet meal plan from scratch,
and both its positives and its negatives which believe it or not an unbiased explanation of keto is rare to come by due to the fact that throughout all of history
there have always been those people that would turn a diet almost into a religion or a cult.
This happened before with Atkins, the South Beach diet, And this is happening right now with the ketogenic diet.
This ultimately leads to a lot of misconceptions about the diet so there are a lot of things that people are doing plain wrong and you may be making the same mistakes.
Let’s start with purpose what’s the purpose of the ketogenic diet. The goal is to Force the body into a process known as ketosis where fats are predominately burned and used for energy rather than carbohydrates.
Macros for the keto diet can vary from plan to plan but you can expect to have anywhere from 60 to 75 percent of calories from fat sometimes even more.
Then 15 to 30 percent of calories coming from protein, and 5 to 10 percent of calories coming from carbs.
The most common recommended ketogenic macro split is 20 percent protein 75 percent fat and only 5 percent carbohydrates.
This is referred to as the standard ketogenic diet. There is also the cyclical ketogenic diet where you would cycle five days of keto with two days of high carbs.
Then you also have the targeted ketogenic diet where you’re allowed to have carbs before or after your workouts.
And last but not least we have the high-protein ketogenic diet where fat drops down to 60 percent and protein jump all the way up to 35 percent.
Regardless of which ketogenic approach you take the purpose Remains the Same. By drastically reducing carbs and replacing them with healthy fats your body goes into a metabolic state known as ketosis.
Now it kills me when certain “Experts” claim that the ketogenic diet is a low-carb diet.
KILLS ME! If 5 to 10 percent of your total daily calories are coming from carbs and that’s not a low-carb diet I don’t know what is.
Keto is a form of low-carb dieting just like Atkins is a form of low-carb dieting. For the people that treat keto like a religion, I can’t wait to read your comments.
Either way, when you’re in ketosis your body becomes very very good at burning fat for energy.
Fats will be turned into ketones in your liver and those ketones will supply energy to your body and your brain.
To put it simply your body becomes better at using fat for energy… not only the fact that you eat but also the fat that’s stored on your body.
One of the ways that it does this is by keeping insulin levels low. Insulin is a fat storage hormone that is released to help shuttle energy from the food you eat into your cells.
The ketogenic diet is known to be one of the best ways besides fasting to drop your insulin levels lower. And low insulin levels are associated with fat loss.
However, there is a misconception out there that your insulin levels will only go up from carbohydrates.
Protein will also spike your insulin levels and if you eat enough fats in one sitting especially the wrong ones like trans fats that can spike your insulin levels as well.
A lot of people that do the ketogenic diet just go absolutely overboard with the unhealthy foods that they pack into their plan.
Sure macro wise a bunch of cheese mayo and bacon will fit into a 75 percent fat allowance.
However, for your health, these foods are not always the best option. Again occasionally having Foods like this as a treat on the keto diet is perfectly fine
however from day to day, your 75 percent fat allowance is meant to be used on healthy sources of fats such as avocados coconut oil whole eggs olive oil grass-fed butter,
nuts and seeds and the fat found in unprocessed meat such as beef Buffalo salmon chicken thighs ground turkey or pork just to name a few.
Sources of fat with oleic acid have been shown to be really effective at dropping insulin levels as well.
You’ll find oleic acid in olive oil and avocados as well as in many other sources. Due to the fact that this diet is so high in fat and moderately high in protein, it’s very easy to feel full on this plan.
This is one of the reasons why many people say that they don’t even have to count calories when they’re on keto.
There are many studies that demonstrate that you can lose weight faster on a high-fat low-carb ketogenic diet then you can on a calorie-restricted low-fat diet.
However, just keep in mind for yourself that weight isn’t necessarily body fat. Carbo-hydrates arent called carbo-hydrates for no reason.
Carbo means carbon and hydrate mean water It’s a combination of hydrogen and oxygen. When you get rid of carbohydrates your body will lose a lot of water weight.
but let’s be real everybody that’s doing keto is trying to lose body fat, not water weight.
Now I’m not saying that Keto isn’t a great method to lose body fat but I’m not entirely convinced that it’s better than other diet plans at getting people to lose fat.
Still, the keto diet does come with a lot of benefits. In fact, right now it’s used to treat certain cases of cancer heart disease Alzheimer’s disease epilepsy Parkinson’s and even acne.
With the low carb intake allowance, there are certain foods that you’re going to have to totally avoid.
Any food that’s high in sugar like candy soft drinks smoothies cake ice cream all that stuff obviously has to go.
But you also have to get rid of almost all grains and starches and most fruits except for very small amounts of berries.
Many people make the mistake of switching to sugar alcohols while on the Keto Plan.
this is a big mistake because most of this food is not only processed but it has been shown to affect Ketone levels.
Besides the foods high in fat and high in protein you also want to make sure that you definitely include your green vegetables.
That’s gonna be the best way to get your micronutrients in, so your vitamins and your minerals, without exceeding your daily carb allowance.
now I know a lot of people that do the Keto Plan and in an effort to save their carbs they completely ditch vegetables.
And believe me, there are a lot of people doing this that are losing weight thinking that they’re healthy but just cuz you’re losing weight doesn’t mean that you’re being healthy.
The problem with this is that the vitamins that you’re supposed to get from your green vegetables on a diet that’s already low in fruits.
If you’re skipping out on the veggies you’re going to have a really tough time getting it anywhere else.
another thing you should know about the keto diet is that it’s great for endurance type training such as running long distances however it’s not the best for strength and anaerobic explosive movements.
your body prefers to use carbs for the more explosive anaerobic exercises. the other thing is…due to the keto diet being low in grains your missing out on some of those micronutrients
and some people might just prefer to have some more carbs in their diet so for some people it may be easier to diet with more carbs.
Obviously, the ketogenic diet is not for everyone even though most people can highly benefit from it.the one major point that I want to get across today is that no diet should be written in Stone.
If you want two very ate your ketogenic diet to allow for 20% carbohydrates you can still make that work and lose plenty of fat.
Again the religious Quito people are going to be disagreeing with me in the comments below and they’re going to claim pretty much that the keto diet is the only diet that works.
There are a bunch of different diets that work and keto is just one of the many choices that you have when choosing a diet plan.
if it fits for you then do it I’ll include a link for a video that’ll teach you exactly how to structure your meal plan from scratch.
if you enjoyed these tips and it helped you out Also speed up your results you can visit my website gravity transformation.com where we have done for your diet workout and coaching programs.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org