What is healthy keto?
The ketogenic diet is a way of eating that forces your body to use fat as fuel rather than sugar. It’s also an amazing way to promote health and improve all sorts of chronic diseases.
For decades we’ve been told that fat is unhealthy and must be avoided when in fact, fat has never been the enemy. The problem lies exactly in this trend of low-fat products that often come with high carbohydrates.
Today, 90% of what we see in supermarkets are refined carbs, sugars and processed foods that are detrimental to health and contributing to this epidemic of chronic diseases.
People are constantly consuming carbohydrates that their bodies became dependent on sugar for fuel. To reverse this and to use fat as fuel, which is a more efficient source of energy, we need to change the ratio of macros in a way to force the body to tap into our own fat reserve and use that as energy.
Keto is a low-carb, moderate-protein, high-fat diet.
By restricting the amount of daily carbohydrates we force the body to produce molecules called ketones that can be used as fuel instead of sugar. Ketones are produced by the liver using fatty acids (fats). So fat turns into ketones and then burned as fuel!
Ketones are the original fuel source. It’s the original fuel source of the brain and our bodies, long ago, ran on ketones and that’s because we haven’t been offered all that sugar and refined carbs that we have today. We were simply not designed to consume all that refined carbs and sugar. So why don’t we go back to the original fuel source that we’ve been designed to run on? Once you experience the benefits of running on ketones you will never go back to running on sugar.
Benefits of Keto
When you run your body on ketones, it’s much more stable with your blood sugars. You won’t have the highs and lows anymore so you’re gonna be very level-headed and your brain is going to love it, your memory is going to be sharper. You’ll just be right there all the time, focus, energetic…
Here are the main benefits of going into healthy ketosis:
Better Fat Loss: Ketosis will make you lose fat healthily more than any other diet and especially the fat around the belly.
Fuel: Running on ketones is a much cleaner fuel compared to sugar and it produces a lot less waste. Traditionally, endurance athletes tend to consume a high amount of carbohydrates in order to “fill up” their fuel stores (i.e. glycogen) for competitions. Thus, a diet where carbohydrates are restricted seems counter-intuitive for these individuals. However, Dr. Jeff Volek’s research showed that once an individual is keto-adapted, not only is their performance the same or better than those consuming high levels of carbohydrates, but their glycogen “fuel stores” are the same as well. Despite consuming a diet lower in carbohydrates, these athletes are able to adapt and utilize a nearly limitless supply of fat as their primary fuel source.
Memory: It will improve your memory and cognitive function. It is great for people with Alzheimer’s and Parkinson’s diseases. Great for kids with epilepsy…
Mood: It will improve your mood because it will stabilize your blood sugars. When you run on sugar you have all the ups and downs, irritability and edginess. On keto you will experiment more calmness and relaxation.
Cravings & Hunger: Again, running on ketones will stabilize blood sugars so you won’t have those fluctuations all day long so you won’t get those cravings. Cravings and hunger go down making this diet much easier to maintain.
Metabolism: It will improve your metabolism and help you break that plateau because it work on improving insulin resistance.
Insulin Resistance: It will help you fix insulin resistance which is the main reason behind so many health problem leading to obesity. By avoiding insulin spikes you’ll be giving the chance to your body to become again more sensitive to insulin and over time requiring less and less amounts of insulin.
75% of the total daily calories must come from healthy fats
20% from protein
5% from healthy low-glycemic carbohydrates.
As an example, if you are consuming 2,000 calories per day with 70% Fat, 25% protein, and 5% carbohydrates, your intake would look something like this:
- Fat: 155 grams (~9 calories/gram)
- Protein: 125 grams of protein (~4 calories/gram)
- Carbohydrates: 25 grams of carbohydrates (~4 calories/gram)