This highly talked about plan consists mostly of fats. We continuously hear the trending of new diets and exercises, but the ketogenic diet sounds more like a lifestyle, with an abundance of health benefits.
This regime seems to be growing in popularity, and for good reason. The low carb’, high fat diet has recently undergone numerous studies. You often hear about Juice Plus, Clean 9, intermittent fasting, juicing and other eating trends that catch on. But it can be hard to comprehend which of those are simply fads, and what diet is the real deal. The best way to spot a fraud is to see whether you are being specifically sold something. It’s usually an unrealistic dream that many are being sold, along with a whole pack of powder that you tip into your juice. The ketogenic diet is a way of eating around 70% fats and still losing weight. It can rewire how your body works, rather than using carbohydrates as fuel, we will directly burn our fat and be in a constant state of ketosis.
What is the Keto Diet?
The ketogenic diet is one that operates on very low carbohydrates but on high fats and protein. It is not the Atkins diet, although it shares similarities. By replacing your carbohydrate intake with fat, you’ll be placing your body into a metabolic state called ketosis.
This ensures that your body is more effective for burning fat for energy and transforming fat in the liver to ketones that can in turn supply the brain. It is known for drastically reducing blood sugar and insulin levels.
This amazing theory has been one utilised by numerous athletes, as it spares protein and is a great way to burn fat whilst maintaining muscle. Joe Rogan is an advocate of the lifestyle and he often talks to his podcast guests about the huge advantages of ketosis.
Who Should Use Ketogenic?
There’s been some amazing research carried out on the diet and it has already proved to have a significant effect for those suffering from epilepsy or Alzheimer’s. Check out NCBI’s study on the slowing down mechanism when applied to those suffering with Alzheimer’s, and also the change that it can make for epileptics, with this study. It’s not just those two conditions it boasts positives for either, there are many others that have been tested.
· Heart Disease- with many of the benefits you’ve read above, you could probably have guessed that you’re heart will benefit largely from ketosis. You will be reducing blood sugar levels, insulin and it can improve HDL (good cholesterol).
· Cancer- there’s been research to back up this claim, but it looks as though it has cancer cell-rejecting properties. It can also slow down tumour growth. Many tests concerning this are still on-going.
· Parkinson’s Disease- It has also been known to help the symptoms of Parkinson’s disease.
· Polycystic Ovary Syndrome- with insulin levels being reduced, it can play a key part to helping this syndrome.
· Brain Injuries- studies regarding ketosis and the brain are pretty intriguing. It feels as though there’s so much for them to still discover when it comes to brain benefits. What they do know is that it can aid recovery and reduce concussions.
· Acne- Eating less sugar, processed foods and generally reducing insulin levels will help you eliminate acne.
Where to Start
Starting out on this new plan can be daunting for some, due to the ideology-switch for many. It’s something that the majority of people aren’t used to, so you may want to ensure complete preparation.
Types of Keto
There’s different types of ketogenic diets, the most well-known is to permanently stay in this metabolic state. But it’s not feasible for all to do this, so people try it throughout the week and incorporate a re-feed day during the weekend. A reefed day allows carbohydrates to help you feel more full, this works well for athletes and bodybuilders as it gives chance to build the glycogen back up. Another way it to only consumer carbohydrates around particular workouts during the week.
What to Eat
Remember you’ll be trying to avoid carbohydrates and sugars, so stay away from sugary drinks, exotic fruits, rice, pasta and bread. Check the carbohydrate percentage or grams in each portion of food that you consume and aim to be between 20 grams and 30 grams of carbs’ a day. You’ll be able to enjoy steak, chicken, eggs, avocado, coconut oil, avocado oil, tofu, small portions of berries, salads, nuts and seeds.
How Can You Be Sure You’re in Ketosis?
It’s recommended that you don’t have more than 30 grams of carbohydrates to try and ensure that you’re body is in a ketogenic state. But, it can be hard to tell if you are, especially if you are spending times of the day or week trying to fuel on ketones. You can speed up the process with ketones that can be orally taken and even use urine sticks that will determine whether you are in a current ketosis state. Use Boots promo codes to get your hands on everything you need to help speed up the process and be sure that you are using the keto diet to its full effect and get your shopping load from Sainsburys promotional codes and Waitrose discount codes for your fix of healthy fats. This is a phenomenon that has real results, benefits and doesn’t have to cost and arm and a leg.
By Daniel Treasure, 14th October 2016