Ketogenics for Dummies: Why Keto is So Effective
The ketogenic, or keto, diet has been all the rage in the health and fitness community for quite some time now. Celebrities who endorse the low carb/high fat diet abound, including Joe Rogan, Kim Kardashian, and Halle Berry, to name a few. And, it’s not just a famous few who believe in the health benefits of the ketogenics. More than 50 scientific studies now show that operating in ketosis (the peak fat-burning state induced by either restricting carbohydrates or fasting) boosts weight loss, sharpens cognition, and improves overall health markers. How does this nutrition plan work such wonders in the body? Read on to learn about the physiological processes that produce such results and gain a sense of what to expect before jumping into this exciting, evidence-backed nutrition plan!
When the human body takes in a very low amount of carbohydrates, the glucose that your body typically converts into energy isn’t present. Without that energy source, it begins to produce molecules called ketones, which have a direct affect both on the body and mind. Ketones flow from the liver to the brain and provide an energy-rich fuel source that boosts cognition. They also naturally oxidize fatty acids, which are then burned as an efficient alternative to glucose, leading to rapid fat loss in overweight individuals and an increase in lean body mass in those with a healthy weight. Counterintuitively, it turns out you have to eat fat to burn fat.
Four versions of the ketogenic diet exist— the standard, the cyclical, the targeted, and the high- protein ketogenic diet—but, the standard ketogenic diet (SKD) is the most researched and recommended. The SKD is a very low-carb, moderate-protein, and high-fat diet, allowing for only 5% carbs, 20% protein, and 75% fat. Micronutrients are not unimportant on this plan, but the focus is clearly on the three macronutrients. So, consider that a greatly reduced intake of carbohydrates doesn’t only mean less bread and pasta. Fruits and vegetables are basically all carbs, so micronutrient supplements are recommended while on this diet. Besides a lack of micro nutrients, some worry that they will gain weight or become generally unhealthy if they consume fat. This is proof that the sugar industry did an excellent job of convincing us that eating fat makes us fat. Scientific studies have now confirmed that’s not true. It’s precisely the opposite, and the keto diet works off of that principle.
If you’re excited about diving into the SKD diet, that’s great! Just make sure you gain a solid knowledge base about how your body could respond and how you can prepare yourself to achieve maximum weight loss and health benefits from your ketosis-fueled lifestyle. One initial consequence many first time keto-dieters experience is known as the “keto flu.” The rapid elimination of glucose and glycogen from your system can induce flu like symptoms, including extreme lethargy, nausea, and dehydration. These symptoms typically only last up to three days, but it often takes anywhere from four to six weeks before you start feeling really energetic again. You’ll get there and feel amazing; just trust the process and stick with it!
The positive effects of living in a state of ketosis far outweigh its mostly short-lived negative consequences. In addition to rapid weight loss without feeling starved or counting calories, the keto diet has been shown to treat several types of cancer, massively reduce seizures in epileptic children, aid recovery after brain injury, and even improve acne!
