Benefits of a Ketogenic Diet

Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. 

Followers must eat fat at each meal:

• Some healthy unsaturated fats are allowed: almonds, walnuts, seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.
• Protein is part of the keto diet, but it doesn't typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.
• You can have certain fruits (usually berries) in small portions. Vegetables are restricted to leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. 

Keto was developed as a clinical tool.

In 1911, doctors noticed that children with epilepsy stopped having seizures after 2 days of absolute fasting, when their bodies would have been forced into ketosis. 

Scientists later noted that ketosis could be achieved through a low-carb, high-fat (LCHF) diet without the risk of infection and mortality rates associated with absolute fasting

Most newcomers are drawn to keto for its potential weight loss benefits, and, while it remains a topic of debate among nutritional scientists, its proponents typically gloss over the unknowns.

The real driving force behind keto’s popularity is our myopic focus on weight as the sole determinant of health.

It supplies energy under circumstances such as fasting or caloric restriction to certain organs (e.g. the brain, heart, and skeletal muscle).

In ketogenesis, our livers start to break down fat into a usable energy source called ketones. Ketones can stand in for glucose as fuel for the body when there’s a glucose shortage. 

Once ketogenesis kicks in and ketone levels are elevated, the body is in a state called “ketosis,” during which it’s burning stored fat. 

That means eating mainly meats, eggs, cheese, fish, nuts, butter, oils, and vegetables while avoiding sugar, bread and other grains, beans, and even fruit.

• Ketosis occurs when the body does not have sufficient access to its primary fuel source, glucose.
• Ketosis describes a condition where fat stores are broken down to produce energy, which also produces ketones, a type of acid.
• In small amounts, ketones serve to indicate that the body is breaking down fat, but high levels of ketones can poison the body, leading to a process called ketoacidosis, a serious condition that can prove fatal.
• People with type 1 diabetes are more likely to develop ketoacidosis, for which emergency medical treatment is required to avoid or treat diabetic coma.
• Some people follow a ketogenic (low-carb) diet to try to lose weight by forcing the body to burn fat stores.

Adhering to the ketogenic diet can lead to short-term weight loss, consuming fewer calories without feeling hungry while following the diet.

• Skipped meals - when you skip over a meal to induce extra time of fasting. 
• Eating windows - this condenses your entire macronutrient intake between a 4 and 7-hour window. The rest of the time you are in a fasting state.
• 24-48 hour cleanse - where you go into extended fasting periods and do not eat for 1-2 days.

The process by which the cell devours itself.

• Non-essential parts like damaged proteins are recycled and invading microorganisms and toxic compounds are removed. 
• Autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesn’t happen all the time. 
• Autophagic processes can be initiated by fasting, protein restriction and carbohydrate restriction.

Ketones aren’t just a form of energy, they’re powerful signaling molecules. They regulate the expression of genes and dampen inflammatory processes.
Your body is always producing a very low level of ketones, irrespective of your diet. You start producing more of them when following a diet that’s high in fat and low in carbs.

• The stricter you restrict carbs (or total calories), the quicker you will be in ketosis.
• Restricting your carb intake to 20g per day is a good heuristic (loose rule) for entering ketosis. It will generally get you into ketosis within a few days.
• Fasting gets you into ketosis very quickly.

• Water flushing
• Fatigue
• Hunger and sugar cravings
• Keto breath
• Digestive concerns
• Muscle cramps
• Less energy
• Heart palpitations
• Ketosis flu

• Get enough sleep
• Work on reducing stress as much as possible.
• When combining intermittent fasting with a ketogenic diet, eat enough calories during your eating periods.
• Stay hydrated
• Increase salt intake
• Eat mineral-rich foods
• Supplement with magnesium
• Take exogenous ketones
• General self-care

• Increase physical activity
• Reduce carbohydrate intake significantly
• Fast for short periods
• Increase healthful fat intake
• Test ketone levels
• Maintain a high protein intake
• Consume more coconut oil as this may help to increase ketone levels.

• Ketosis is a natural state for the body to be in from time to time. When it occurs, the body burns its fat reserves as energy.
• Maintaining a state of ketosis for short periods involves minimal risk. However, people with type 1 diabetes should avoid ketosis due to an increased risk of complications.
• People should also avoid being in ketosis long-term, as they may experience fatigue and nutritional deficiencies.
• Making several dietary and lifestyle changes can help a person get into ketosis faster.

Keto is more than just a diet. It is a cultural identity.

The Keto diet changes how adherents think about medicine and nutrition. With the fake news that dominates the news cycle, it's not surprising that keto went viral. It's anti-establishment.

The body can only store glucose to last a few days. If we don't eat carbs, the body finds other ways to fuel the body, like ketogenesis. In ketogenesis:

• The liver starts to break down fat from food and our body reserves. The useful energy source is called ketone bodies and can replace glucose as fuel when there's a glucose shortage.
• Once ketogenesis starts, the ketone levels rise.
• The body burns fat instead of the usual glucose.

1. Eat fewer calories than you burn every day.
2. Eat mostly real food if you want to be healthy.
3. Do those two things consistently for a decade to KEEP the weight off.

When you only eat real food and avoid all unhealthy food, you’re more likely than not going to run a caloric deficit – and thus lose weight.

• Meat – GRASS-FED, not grain-fed. 
• Fowl – Chicken, duck, hen, turkey.
• Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
• Eggs – Omega-3 enriched cage free eggs.
• Vegetables – As long as they’re not deep-fried, eat as many as you want.
• Oils – Olive oil, coconut oil, avocado oil – think natural.
• Fruits – Fruits have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
• Nuts – High in calories, so they’re good for a snack only.
• Tubers – Sweet potatoes and yams. Higher in calories and carbs.