After trying several weight loss programs that have failed, people are not looking at a new solution to their predicament which is gaining popularity today and that is by using the Keto diet. In this method, you actually lose weight when the body uses the stored fats in it to give it energy, instead of using carbohydrates as its energy source. When body fats are burned so that the body will have energy, sooner or later, your body fats will get lower and you will begin to lose weight.
Starting a ketogenic diet begins by eating a high fat diet and a considerable amount of protein but carbohydrates are eliminated or kept at a very small amount. It has been suggested that the first two days of the ketogenic diet has to have a ration of 80:20 fat to protein ration with absolutely no carbohydrates. The first two days is crucial to get your body in what they call the ketogenic state. When the two days are done, you need to decrease your intake of fat by a few percent which increases the percentage of protein intake plus a bit of carbohydrates. This is because your muscle tissues need protein for their sustenance and growth. The new ratio of fat-protein-carbs should now be 65-35-5 ratio which shows a decrease in fats, increase in protein and carbs at a low minimum. We must understand why carbohydrates are minimized and this is because this is the one responsible for making us fat when it triggers the pancreas to release insulin which stores the calories as fats. Fats will not be stored in our bodies if there is no carbohydrate intake.
Without carbohydrates, which is our main source of energy, our bodies will start looking for something to burn as fuel. And since fat is stored in our bodies, this will be the natural alternative to give the body energy for its needs instead of carbs. This is what they call ketosis. So you body will then lose fat but at the same time maintain its muscles, giving you a wonderful physique.
If you are planning your diet, just remember the ratio of fat – protein – and carbohydrates to maintain this state of ketosis. Eating fats to give your body energy is the rule of this diet, and when there is no longer energy to sustain it, it will start using the stored up fats in your body. Since fat takes long to digest, you don’t really feel hunger and always feel full.
You can maintain this keto diet for the weekdays and then weekends can be your carbs up day. When carbs are taken in by your body, the insulin spike created will help get the nutrients you body needs for muscle repair and growth and refill glycogen stores.