Ketogenic Diet Overview: Everything You Need To Know
Fundamentals of the Ketogenic Diet
A ketogenic diet involves reducing carbs, increasing fats, and consuming a moderate amount of protein in your diet. When these factors are met, your body enters a state known as ketosis. This is why planning out your diet is essential in order to accurately track these daily macro-nutrients.
Ketosis takes place when your body has no current source of glucose and the glycogen that it stores is gone. What this means is that removing carbohydrates from your diet will not result in an immediate shift into ketosis. This process usually takes several days up to a week depending on how large your bodies glycogen stores were prior to starting the diet. When ketosis occurs, the body begins transforming fat molecules into ketones stored in the liver, effectively destroying the fat cells and thus resulting in overall fat loss. What this means is that while in ketosis, your body will use fats as its main source of energy in place of carbohydrates.
Macro Nutrients in a Keto Diet Plan
The specific macro-nutrients for a ketogenic diet are:
– 60% of calories from fats
– 35% of calories from protein
– 5% of calories from carbs
More than half of the total calories consumed comes from fats, which are good and healthy, not bad for you. The specific types of fat which are best to eat for a ketogenic diet will be covered later on. The reason for consuming so much fat with only a moderate amount of protein is to ensure that your body uses fat as fuel and not muscle. Through a process called gluconeogenesis, protein can be easily transformed into glucose, resulting in muscle loss instead of fat loss, which you probably don’t want.
Keep in mind when calculating these macro percentages that:
– 1g of fat is 9 calories
– 1g of protein is 4 calories
– 1g of carbs is 4 calories
Using these specific macros is necessary when making a keto diet plan, since a ketogenic diet can only be applied under these conditions, which are guaranteed to get your body into ketosis.
The body is incapable of ingesting fiber, and so it will have absolutely no effect on your insulin levels. Foods containing a lot of fiber are acceptable on a ketogenic diet, and actually encouraged since fiber is beneficial to your body.