I 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.
Ketosis Is Associated With Ketoacidosis
Ketoacidosis is a pathological state of uncontrolled production of ketone bodies through ketosis, resulting in a metabolic acidosis. Ketoacidosis is most commonly caused by a deficiency of insulin in type 1 diabetes or late stage type 2 diabetes.
When lacking insulin, the glucose fail to enter cells and the body seeks alternative energy source, such as fat, and breaks down fat as fuel. The unregulated process produces a build up of ketones or acids. Ketoacidosis causes significant metabolic derangements and is a life-threatening medical emergency.
Ketoacidosis is distinct from physiologic ketosis. Keto diet is a physiologic ketosis and results in the normal regulation of ketone body production.
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.
Here are some services I am currently using. Kiss My Keto 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.
The 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.
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.
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:
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Questions and Answers
Does eating fat make you fat?
Many people believe that eating fat will make you fat and contribute to being overweight or obese. It is wrong. Eating fat doesn’t make you fat.
To address this question, we need to understand the lipid metabolism. Fats ingested in the diet are digested in the small intestine. The triglycerides are broken down into monoglycerides and free fatty acids, then imported across the intestinal mucosa.
With keto diet, the glucose is low. Glucose is limited, the ketosis is turned on, fat is broken down into ketone bodies, which is then used to generate ATP.
In this scenario, it is a lipolysis process, which breaks down triglycerides into glycerol and fatty acids, making them easier for the body to process fat. It is unlikely that the ingested fat makes you fat.
When you use high carb food, the glucose is high and the body is going to use the glucose as fuel.
It is also likely that excess acetyl CoA generated from excess glucose, carbohydrate, and fat, can be used for fatty acid synthesis. This is a lipogenesis process, which makes you fat.