What Is A Keto Diet?

ketogenic dietI have been practicing ketogenic or keto diet for a while now. I lost a lot of weight and my belly fat was totally gone. When meet friends not seen for some time, they often ask me how I lost my belly fat. I told them that it is due to the keto diet I am using. Question is often rising: what is a keto diet?

Keto diet is one of the most popular diet around the world. It is high in fat, moderate in protein, and low in carbohydrates (carbs) food. The diet teaches cells in the human body entering a state of metabolism referred to as ketosis.

What Is Ketosis?

In normal situation, the cells in the human body use glucose as their primary source of energy. The glucose is derived from dietary carbs, such sugar and starchy foods.

When there is not enough glucose available to meet energy demands, cells in the human body initiate alternative energy production pathways to create energy.

Fat is human body’s most concentrated source of energy. When the glucose is depleted, the stored fat in the form of triglycerides in adipose or fat tissue is broken into fatty acids or ketone bodies in the liver.

Ketone bodies have the following three major ingredients: acetone, acetoacetic acid (acetoacetate), and beta-hydroxybutyric acid (BHB).

The ketone bodies are easily transported into tissues outside the liver and converted into Acetyl-CoA, which enters the citric acid cycle and is oxidized in the mitochondria for energy.

Keto Diet For Weight Loss

As mentioned above, keto diet teaches the cells in the human body entering into ketosis, uses the fat, instead of glucose, in the body as an energy source, and turns your body into a fat burning machine.

Keto diet dramatically elevates fat burning, which results in a much more stable flow of energy to all organs and tissues, especially the brain.

Cravings and hunger are dramatically reduced and people don’t need to eat frequent meals every few hours, which is the case for many on low-fat diets. Calorie restriction is therefore easier and weight loss happens with much less effort.

Reduction in appetite is a frequently noted effect of the keto diet. This could be because of the satiating effect of protein, despite its restriction to low-to-moderate levels, or something about the diet – possibly the ketones themselves – may increase appetite control level of ghrelin (the hunger hormone) and subjective appetite was lower when the human body was in ketosis.

Put all above factors together, keto diets are efficient weight loss tools.

Keto Diet For Type 2 Diabetes

Carb foods, such as bread, fruits, milk, pasta, and rice, are the main fuel source for human body. To create energy, insulin is required to bring glucose from blood into the cells.

In person with diabetes, insulin is not sufficient, which prevents the body’s capacity to use carbs effectively and results in high sugars in the blood. Therefore, high-carb meal in person with diabetes can lead to a spike in blood glucose.

Keto diet limits the intake of carbs and allows the body to maintain low but healthy level glucose, eliminate large spikes in blood sugar and reduce the need for insulin.

Keto diet thus has the potential of preventing diabetes and improve glycemic control in people with diabetes.

Besides weight loss and diabetes, keto diets are effective against a series of human diseases.

Keto Diet Strategy

It is no doubt that keto diet will bring a lot of benefits to your body and your health and is worthwhile for you to practice this health life style.

So you decide to give keto diet a try. Before you get into the keto diet, you need to have strategy on how to effectively transition from carb diet to keto diet and thus benefit most from your efforts.

  • Know why you start keto diet

Different people have different reason why starting keto diet. Some want to lose weight, some want to control or prevent diabetes, some want to enhance brain function, some want to benefit heart health, and some want to lead healthy longevity life.

Know the reason why you want to start keto diet is the first step for your keto diet journey.

  • Set up your keto diet goal

You know why you want to start keto diet. Your keto goal needs to be as specific as possible. For example, you want to reduce your weight 10 pounds in one month, you want to reduce your blood glucose to normal level without using insulin in one month, and you want to reach ketosis state in one week.

The goal setting is important since you need to have tools to measure your achievements. These tools need to be prepared and ready before you start your keto diet. You need to establish the baseline information on the parameters you are observing and monitoring.

  • Understand the keto diet

Have a deep understand the keto diet principles. The standard keto diet consists of 75% fat, 20% protein, and 5% carbs. The keto diet is to exhaust your body of its glucose energy source and transition your body to rely on ketones for fuel.

For most people, the diet structure needs dramatic changes. If you consume 600 g food daily, the keto diet suggests you to eat 450 g fat, 120 g protein, and 30 g carbs.

Most of us get used to high carb food and consume way high of carbs, for example, one apple contains 25 g carbs. The single apple is about to reach your daily carbs intake quote.

For the beginner, I suggest you purchase a food weight scale and measure the foods you use so that you know exactly how much food you consume.

  • Know you are in ketosis

You are practicing keto diet. Your goal is to reach ketosis and you need to know when you are in a state of ketosis, indicating that the fat is breakdown to ketone bodies, which contains the following three products: acetone, acetoacetate, and BHB.

Bad breath or breath with fruity smell indicates that acetone exits the body in your breath. While the bad breath may not be ideal for your social life, it is a positive sign that your body entering the ketosis.

Breath analyzers can also be used to monitor acetone in your breath.

Urine strips can be used to measure the presence of ketones in your urine.

The most reliable and accurate method of measuring ketosis is to measure your blood ketone levels using a specialized meter, such as Keto-Mojo, which measures BHB amount in the blood. Measuring BHB in your blood is the most accurate way of testing.

That being said, if you are following the guidelines of keto diet and stay consistent, you should be in some form of ketosis, you are losing weight and feeling healthier. You may not need to obsess over your ketone tests.

  • Keto diet is a lifestyle change

Using keto diet, your body may undergo dramatic change, physically and emotionally. It is not just short-term diet changes. It is a long-term, even life-long journey.

You are changing the way you shop, where you eat, when you eat, and much more.

  • Displace your diet gradually

Don’t try to replace your current food with keto food all in once.

You have your current food list and your keto diet list. Identify your favorite keto food, add your favorite keto food and remove avoided keto food from your diets gradually.

Optimize your keto meals and perfect your full keto diets so that you reach your pre-defined detogoal.

Commercial Keto Diets

The best keto diet practice is that you design your own meal plans, shop your own materials, and cook your own meals. By doing so, you know exactly what kind of foods you eat, what is your favorite foods, and where is the best place to get the high quality materials. You are going to monitor your keto diets actively, make it as hobby and enjoy the keto diet journey.

However, we are living in a busy world. Many of us have busy schedule. It is not possible for us to spend so much time preparing keto diets daily.

If this is the case, commercial keto diets are the solution. Keto diets are so popular and becoming billion dollar industrial. If you spend your time and look carefully, you will find something matching your keto diet needs.

ketogenic meal planHere are some services I am currently using. Keto Custom Plan provides a personalized keto plan for you. You start by taking a keto quiz, provide your information, the food you like and don’t like.

Based on your data, the keto expert builds your meal plans, which is simple and easy to follow with food you like to eat.

They also provide grocery list and tell you exactly what ingredients to purchase, carry out keto nutrition analysis and inform you exactly how many fat, protein, and carbs for your meals.

You also have lifetime access to the meal plan they create for you.

keto box provides keto snacksThe Keto Box is a subscription service that sends out low carb snacks to your doorstep monthly. They provide snacks and goodies that help those on the keto diet. They curate hard to find the best keto snacks for their customers to enjoy!

The keto box contains keto items and snacks such as:

  • On the go snacks such as bars, cookies, sweets, nuts, meat items.
  • Baking ingredients such as cookie and brownie mixes, keto sweeteners.
  • Condiments and sauces such as keto friendly ketchup and BBQ sauces.
  • Drinks such as flavored water and keto friendly sodas.

Keto Supplement

It is scientifically proved that BHB is a powerful ketosis agent. BHB easily crosses the blood-brain barrier resulting in accessible energy to the brain and muscle tissues, becoming a source of energy after entering the mitochondria, being converted to Acetyl-CoA, and then ATP through the Krebs cycle. This ultimately results in many direct benefits, including:

  • Reducing feelings of hunger.
  • Improving mental performance.
  • Increasing physical performance.
  • Longer lasting energy.
  • Decreasing the amount of time it takes for your body to enter ketosis.
  • Helping reduce the “low-carb flu” symptoms

HBH is a perfect keto supplement or exogenous keto supplement. It is also called keto salts, keto base, keto weight loss pills, and keto fat burner pills.

It is the most powerful exogenous keto supplement, makes the perfect keto weight loss pills for igniting ketosis, burning fat, and maintaining energy on a low-carb diet.

This BHB keto supplement helps you enter ketosis and sustain powerful energy and avoid “keto-flu” symptoms on the keto fast. It helps you stay alert, focused, and energetic all day.

The BHB keto supplement burn your fat and reduce your weight, while maintaining your muscle, increasing your protein synthesis, and decreasing your appetite for carbs.

The keto exogenous supplement increases mental alertness by increasing brain ketone levels and normalizing blood sugar levels.

Therefore, if you want to enter ketosis, to lose weight, and to gain your health benefits, you may use keto supplements to obtain same effects as that of keto diets.

Conclusion

Keto diet is high in fat, moderate in protein, and low in carbs.

The goal of keto diet is to help your body entering ketosis, thus using fat, instead of glucose, as the energy source, leading to weight loss and improving overall health.

For most beginners, the information for keto diet is overwhelming. You need to take it easy, evaluate your current situation, and set up your keto diet goal.

With your goal in mind, you plan your keto diet accordingly. Please note that no one knows your body better than you do. You already know what food you like and what food make you feel good. It is not difficult for you to come out a perfect keto diets and reach your ultimate health goal.

You reach this part of the article, Thank You very much for your support. You are truly looking for keto diet information and planning your keto diet journey. You may also interest in the following keto diet topics:

10 thoughts on “What Is A Keto Diet?

  1. I have been living a “Keto” lifestyle for awhile and can say it has made me feel much healthier. I know I have gone of my Keto diet I do not have as much energy and after my meals my stomach feels heavy and sick.

    You should make sure you follow a Keto diet the right way so you do not do harm to your body. Your body has needs and you need to make sure it is getting what it needs to stay healthy. 

    Thank you for your knowledge and for your educational post. 

    1. Thank you for sharing your personal experience with us. You are right when you are reaching the state of ketosis, you are full of energy and are stronger and healthier.

      I agree with you that before you start your keto diet, make sure that you have the basic knowledge on keto diet and the best will be to have experienced personnel to give you some advice. Otherwise, you could also start with slow pace, adding keto diet gradually.

  2. Very cool thank you. I heard about ketosis when I was younger and I was reading the ultimate diet 2.0 by Lyle McDonald. He recommended going into ketosis to help burn body fat for bodybuilders trying to lose body fat ideally while maintaining muscle.

    So do you think that ketosis is good for bodybuilders? What about me if I am trying to build muscle? Also is it possible for me to lift the same weight I do now if I go into ketosis?

    I also wanted to compliment you on the interesting selection of links on the right hand side of your page. They were so interesting and I clicked on all of them and check them out.

    I have to think about it a little but I will keep your page in mind if I want to try that supplement. Thank you for explaining things in a way that I could understand.

    1. It is so nice you have knowledge on the keto diet when you were young. The Ultimate Diet 2.0 represents both a old and new approach to the problems of dieting to low bodyfat and gain muscle. It is aimed at advanced dieters and athletes who want to move from ordinary to extraordinary. It will allow dieters to lose 1-1.5 lbs of fat per week with no muscle loss (some dieters gain muscle). It allows athletes to maintain or improve performance while losing bodyfat. It can also be used to gain muscle with minimal bodyfat gains.

      Keto diet is good for bodybuilder since it contains enough protein to build your muscle. Depend on your needs, you may enhance protein intake. Ketosis generates more powerful energy than carb does, so it is easier for you to lift more weights.

      As mentioned, I have been practicing keto diets for more than one year now. I lost weight and my belly fat was completely gone. I am full of energy and healthier than before. This is why I document my keto diet experience and share with as many people as possible. Please feel free to contact me if you have any question.

  3. Thank you for such an informative post on Ketosis. I have been following keto diet for a year now and I have to say that it was not easy in the beginning. I jumped into eating keto right away and it was too difficult for me in the beginning so I failed a couple of times until the 3rd time’s the charm. It is just like you said, I needed that ease into eating keto since I still have that crave for sugar. I find that when I really need to have some sugar, I turn to really cold seltzer and squeeze some fresh lime and that stopped me from my crave. It took me about 3 days for the craving to be gone. I also have to meal prep my koto meals, I do not trust the store or restaurant meals so I cook myself. 

    I find that not only did I lose a lot of fat, I also have a lot of energy and I do not crave sweets anymore. I think I can live a keto lifestyle now without having to struggle, the benefits trump the cravings 🙂 Thanks for all the product recommendations, I want to try the urine strip out. Cheers!

    1. Thank you for sharing your personal keto diet journey experience with us. You are right it is not easy to reach ketosis. You did it and congratulations!

      I am also a carb-lover. This is hardest part for me. As described in this article, I order keto snack from the Keto Box even now. I use the keto snack as soon as I crave for sugar.

      You are right that the best way to prepare keto diet is doing it yourself.

      I love keto lifestyle. Right now I am always full of energy and my mind is always clear. I am a high performancer in all aspects of my life.

      If you are a serious Keto dieter, you may want to measure your state of your ketosis, which will guide your application of your keto diet. Urine strip is a cheap way to measure your state of ketosis.

  4. Hi! 

    I have heard a lot about the Keto Diet, but I didn’t know much about it. I was even a bit skeptical about it. But now that I learned more about it and understand how ketosis works, maybe I could try it out and do more research about it. I had no idea about the ketone bodies and not even mention their ingridients. 

     I will read the other posts you suggested, starting with how to start a keto diet for beginners. Any tips for a beginner? And do you think the Keto Diet is for everyone?

    Best, 

    Mariana

    1. Thanks for stopping by. It is nice to hear that my article helps you understand keto diet better.

      If you want to start keto diet, here is article for beginners: https://kcancer.com/2019/07/08/how-to-start-a-keto-diet-for-beginners/.

      Keto diet is not for every one. It is good for people who wish to lose weight, treat and prevent type 2 diabetes, and some other diseases. For more info, please review this article: https://kcancer.com/2019/07/07/10-healthy-benefits-of-a-keto-diet/

      I am so happy that you plan to start your keto diet. Feel free to ask any questions, if you have.

  5. Great and educative article on a Keto diet, the diet is high in fat, moderate in protein, and low in carbs, I love this write-up it opened me to this diet, and I learned a lot. The diet dramatically elevates fat burning, which results in a much more stable flow of energy to all organs and tissues, especially the brain. Insulin is required to bring glucose from the blood into the cells. Keto supplements help you enter ketosis and sustain powerful energy and avoid “keto-flu” symptoms on the keto fast, its a power giving food.

    1. Thanks for your comments. I am happy that you understand keto diet better through my article. Keto diet brings a lot of healthy benefits and is worthwhile for you to give a try.

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