I seem to be seeing a lot of people asking what is the keto diet plan? In this article I will try to explain what the keto diet is and how it can help you with your weight loss.
What Is The Keto Diet Plan?
Recently, the keto diet has become extremely popular for its health benefits such as weight loss and preventing disease. The keto diet can be hugely beneficial, but how does it work to provide these benefits?
You may have heard of the high-protein, low-carbohydrate Atkins diet. The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy.
Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity of the keto diet, keto recipes are widely available. Add your details to the form on the right to pick up my free Keto recipes ebook which will give you an idea of the type of recipes used in the diet.
How Does the Keto Diet Work?
It might seem counter-intuitive that adding more fat to your diet can lead to weight loss. Normally, your diet is high in carbohydrates, which are broken down into glucose, or blood sugar, for use as energy. As glucose enters your bloodstream, your body releases insulin to store excess glucose as fat. The more carbohydrates, the more glucose. The more glucose, the more insulin, and the more insulin, the more fat.
The keto diet takes advantage of the fact that when your meals are high-fat and low-carbohydrate, there is no insulin spike, and you don’t add to your fat reserves. Instead, fat from diet and stored fat are broken down to ketones (“keto” is short for “ketogenic” producing ketones). Like glucose, ketones can be used for energy, keeping your body running without increasing blood sugar or putting on excess fat. The benefits of the keto diet can be huge.
Overall, the keto diet is an excellent way to burn fat and lose weight. Eating fewer carbohydrates suppresses appetite, and studies have shown that keto diet participants eat fewer calories overall because of this. Burning fat for energy can lead to rapid weight loss.
Okay, so this one isn’t so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:
• The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings.
• Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically, glycogen stores house about 2000 calories of “backup” energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.
IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous(includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts), and be modest with the keto desserts, dairy, and sweets.
Reduced Blood Sugar and Insulin
Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream. The keto diet can be used to reduce or eliminate the need for diabetic insulin injections.
Fat sub unit molecules called triglycerides normally circulate in your bloodstream. High levels of triglycerides are a significant risk factor in the development of heart disease. In the keto diet, because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.
“Bad” (LDL) cholesterol is another risk factor for heart disease. Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease. The keto diet reduces bad cholesterol levels while increasing the level of “good” (HDL) cholesterol in your body.
The keto diet provides many health benefits. This diet can not only help you quickly lose weight, but can also improve your overall health and help prevent disease.
What Is The Keto Diet Plan?
A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It’s a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/)
Potential Cancer Benefits
One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454/)
If you’re reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don’t just skim through it and store it in the back of your brain and say “that’s nice for some people”, motivate yourself to change.
Take the custom keto diet quiz and see if the diet suits your lifestyle. You are able to get an 8-week keto diet plan suited to you by building the plan around the foods you like eating. Have a look here.
Thanks for reading all the way to the bottom of this post answering your question what Is the keto diet plan. I hope you got the information you were looking for.
10 thoughts on “What Is The Keto Diet Plan”
It’s not the first time I heard about Keto Diet but this is one great article. Thank you for so much more information that I’ve read so far. I’ll share your article on Facebook I have a friend who wants to try it. Thank you for sharing!
Hi Lyne, thanks for visiting today and taking the time to leave a comment. I have tried to add as much information as I can to this post so people get a good idea what it is all about. Keep coming back to the site as I build it up with various healthy eating posts.
Thanks again for visiting and I glad you enjoyed the post.
Hi Frank, Thanks for sharing I found this article very interesting because I was always under the assumption Keto was a protein-rich diet. I knew there was a ratio of fats but I didn’t know it was supposed to be higher. I have looked at Keto before but maybe I have been a bit amateur in my approach of doing so. Guess I will take another look.
Hi Alex, thanks for taking the time to leave a comment. I am glad you learned something about the keto diet from my post.
It’s interesting how ketogenes work and how with the keto diet you can still eat all the fat you want but still lose weight. It just shows that it’s all about balancing your food, isn’t it?
Over the last months I’ve been hearing a lot about the keto diet. Is it a good way to stay healthy?
Hi Christine, thanks for your comment. Yes the keto diet seems to go against what everyone else tells you about weight loss. In my research they seem to think it is a healthy way to lose weight and lose weight fast. I am tempted to try it and see what results I get.
Thanks again for visiting,
Timely article to chance upon!
I just ended a one month vegan diet for myself and was looking at keto diet to try next. I realised that for such diets, I have to really look into what I put into my body and rebalance the nutrients for my own good.
I’ve heard plenty of things about keto, and your article highlighted the benefits well!
Hi Sam thanks for taking the time to leave a comment. How did it go on your vegan diet? I am glad you found my post helpful.
If you do try the keto diet let me know how you get on.
Thank you for explaining the keto diet in an easy to understand manner. I’ve known some friends who have tried the keto diet but I don’t think any of them have continued on with it as a lifestyle change. Do you find that that’s common, where someone will try the keto diet and maybe have some level of success but doesn’t make the lifestyle change to continue it for the long haul? Thank you for sharing your knowledge and experience!
Thanks for leaving a comment Dereck, You find a lot of people will try a diet and have some success with it. They soon revert back to their old ways though and never stay around to finish what they started and put the weight back on and more. This is the same for all diets not just Keto.