Frequently, we get questions from our patients about the Keto Diet. As of right now, the Keto Diet is a fad that is still growing. With this Diet increasing in popularity, there are more people interested in what it is, what it does, and how they can do it themselves. Overall, it is an effective diet. This is because; the Keto Diet helps the body burn fat more efficiently.
What is it?
The Keto Diet is a high fat, moderate protein, and low carb diet.
- Fats 75% of diet
- Protein 20% of diet
- Carbs 5% of diet
Following this diet will allow about 30-50 grams of carbohydrates a day for most people, which will almost eliminate them from your diet. You will be eliminating foods such as rice, pasta, bread, as well as sugars (fruits, juices, yogurt, etc.). For most people the only source of carbohydrates will come from vegetables.
What does it do?
The Keto Diet puts your body in a state of ketosis. When fat is used for fuel, your body will produce ketones as a byproduct. The primary sources of fuel for your body are carbohydrates, which is why you need to decrease carbohydrate intake while increasing fat intake. This will result in your body not having any other option but to use fat for fuel. This process can take 1-4 weeks.
Benefits of ketosis include:
- Increased fat metabolism
- Fat loss
- Increased ability to re-enter ketosis
- Helps to fight against cancer and heart disease
- Can also improve insulin resistance
How can you do it?
To participate in the Keto Diet, you have to manage your macronutrients (fats, proteins, carbs). It can be very difficult to manage your macronutrients by just looking at the nutrition label. When you are planning out your meals, the easiest way to keep track of your macronutrients is by using an app like My Fitness Pal. With this phone app, you can enter all of the food that you consume, and it will help you keep track of your macronutrients and the percentage of each.
- My Fitness Pal can be attained via the App store or Google Play store on your smart phone.
Stay away from too much protein. High levels of protein on a Keto Diet will cause the body to produce more glucose. In the liver, the body will convert protein to glucose via gluconeogenesis. This will offset your macronutrient percentages by increasing the amount of glucose in your body.