The ketogenic diet is a way of eating that features a specific ratio of macronutrients. The macronutrients that an individual should include in the ketogenic diet are fats, proteins, and carbohydrate. The goal of the ketogenic diet is to change the way that the body utilize energy, shifting from utilizing carbohydrates as fuel to utilizing fat as fuel.
In order to achieve this goal, the ketogenic diet requires the consumption of high amount of fat, moderate amounts of protein, and very low amount of carbohydrates. When the body is consuming high amount of fat and very low amount of carbohydrates, the body enter a state known as ketosis. Ketosis is the state in which the body burn fat for energy, and ketosis is a necessity for maintaining the ketogenic diet.
How the Keto Diet Works
The primary source of energy for the body while in ketosis is fat. Fat is the macronutrient that should make up the largest portion of the diet of an individual taking the ketogenic diet. Fat is calorie-dense, meaning that a large amount of fat will provide the body with energy and calories.
Additionally, fats tend to provide a sense of satiety to the body, meaning that they make an individual feel full for long period of time. Some fat sources that can be used in the ketogenic diet are oils (such as olive oil), butter, bacon or pork belly, macadamia nut, and creamy products like creamy cheeses and heavy cream. The protein in the ketogenic diet should be consumed in moderate amount.
If an individual consume too much protein, the body can convert that protein into glucose, which will prevent the body from remaining in ketosis. Protein sources that are recommended for individuals on the ketogenic diet are products that is high in fat, such as salmon, chicken thighs, eggs, and tuna. These types of products will help the body to remain in line with the requirement of the ketogenic diet.
Protein should be consumed in amounts that account for approximately 20% of the total calories that an individual consumes daily. The carbohydrate portion of the ketogenic diet should be the least of the three macronutrient. An individual should focus upon consuming net carbohydrates.
Net carbohydrates is calculated as the total carbohydrates in a food item minus the dietary fiber in that food item. Dietary fiber does not raise the net carbohydrates in a food item, and it is important to consume adequate amounts of dietary fiber in order to avoid developing nutritional deficiency. Individuals taking the ketogenic diet should limit there carbohydrates to under 20 gram of net carbohydrates per day.
Vegetables that are high in fiber and vitamins, but low in net carbohydrates include leafy greens and vegetables that grow above the ground, such as spinach, zucchini, and broccoli. Root vegetables, such as potatoes, are high in carbohydrates and sugars and should therefore be avoided. Certain foods should be avoided by individuals taking the ketogenic diet.
Foods that are high in carbohydrates, such as bread, pasta, rice, bananas, juices, pastries, sodas, and chips, an individual taking the ketogenic diet should avoid. These food will cause an individual to exit ketosis if consumed. Instead, keto diet food swaps can be made for these foods, such as replacing chips with cheese crisps, or pastries with fat bombs.
An individual taking the ketogenic diet should take certain step to ensure the success of the diet. First, an individual should weigh the food that they eat regularly. This ensures that macronutrients are being consumed as required of the ketogenic diet.
Second, an individual should pay close attention to their intake of electrolytes. Because the ketogenic diet is low in carbohydrates, the body lose electrolytes like sodium. If the body does not replace these electrolytes, an individual may begin to feel hungry.
Third, an individual should read the labels of the products that they consume to ensure that there are no hidden sugar in products like salad dressings and sauces. Fourth, an individual should track the amount of net carbohydrates that they consume daily to ensure that they remain within the target amount for the ketogenic diet.