So let’s talk KETO! The new craze sweeping the nation. Causing many to drop those unwanted pounds in just a few months. Okay, so you may be thinking “what is keto (ketosis)?” well, keto is a low carb high-fat diet. That helps someone lose weight fast but, also can be pretty healthy for you too. So to help with understanding what keto is I have done some research (Googled) and jotted it down here to help you as well. You can also find information on keto on http://www.dietdoctor.com
What is the ketosis diet?
A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin.
How many carbs can I eat?
There is no need to go “zero-carb” eating unless you are doing Restricted Ketogenic Diet for therapeutic reasons. Most people experience all the great fat loss and health benefits of the Ketogenic diet at 20-30 grams of net carbs (or up to 50 grams of total carbs) per day.
How many calories can I eat?
This leads to a theoretical weight loss of 1 lb per week (3500 kcal per pound of fat). If you ate 1300 calories on keto and lost 2 lbs in a week, you’d have to use 1000 calories from fat stores. That means that 1000 calories of expended energy are external of your diet a day, for 7 days.
Also, don’t worry! This is not your average “diet” it really does work and you will not starve out. It can take some getting used to but, it will be so worth it in the end.
What can you eat on a keto diet?
In general, you can eat from the following food groups:
• Fats & Oils. Try to get your fat from natural sources like meat and nuts. …
• Protein. Try to stick with organic, pasture-raised and grass-fed meat where possible. …
• Vegetables. Fresh or frozen doesn’t matter. …
• Dairy. …
• Nuts and Seeds. …
How many carbs can you eat and still be in ketosis?
In general, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day (and very rarely over 100 grams per day). Most people, who have experienced ketosis, claim to have reached that state at about 20-50 grams of net carbs per day.
How fast can you lose weight on a ketosis diet?
Here’s a list of common suggestions that are normally advised to people that aren’t losing weight:
1. Cut Out Dairy.
2. Up Your Fat Intake.
3. Decrease Your Carb Intake.
4. Stop Eating Nuts.
5. Stop Eating Gluten.
6. Cut Out Artificial Sweeteners.
7. Look for Hidden Carbs.
8. Begin Cutting Processed Food from Diet.
How much protein should I eat on keto?
Protein intake is imperative when it comes to keto. Too much and you can lower your ketone levels, too little and you can lose excess muscle. You want to be in the sweet spot. If you’re sedentary, we recommend having between 0.6g and 0.8g protein per pound of lean body mass.
How much fat should I eat on keto?
Generally, the macronutrient ratio varies within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and. 5-10% of calories from carbs.
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Author: Megan Gregory
Author URL: https://fitnessbymegitworks.wordpress.com/author/fitnessbymegitworks/
Original Article Location: https://fitnessbymegitworks.wordpress.com/2018/01/07/lets-talk-keto/