The Keto diet is getting popular today for people who desire to lose weight and have been failing with other weight loss programs. Since the keto diet is a low carb diet, the body loses weight as a result of the use of stored fats to give energy to the body which it normally gets from carbohydrates taken in by the individual. Weight loss will result if the body uses its stored fats to fuel it.
If a person want to start a ketogenic diet, he must eat high fat diet and low protein with practically no carbohydrates or a very sparse 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. This ratio should be followed strictly in the first two days since this will bring your body into the ketogenic state. After this stage, you need to slowly reduce your fat intake and increase your protein intake, and you can slowly add carbohydrates too. This is because your muscle tissues need protein for their sustenance and growth. Carbohydrates should still be at a minimum so you can go a ratio of 65:35:5 fat-protein-carb ratio. 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. So when carbohydrates are absent this will not happen, meaning, insulin will not be released to store the calories as fat.
Without carbohydrates, which is our main source of energy, our bodies will start looking for something to burn as fuel. If you are a fat person, then the body will use fats stored in your body to burn and give energy to the body. This is what they call ketosis. In this state body fat is lost since the body uses it for energy and your muscles are still maintained because of the presence of protein in your diet.
If you are planning your diet, just remember the ratio of fat – protein – and carbohydrates to maintain this state of ketosis. In this diet, your body fats are being used to energize the body and soon enough your body fats will start to be used slowly which results in weight loss. In this type of diet, you don’t feel hungry because fat is slow to digest, so you will always feel full.
You don’t need to have this keto diet the whole week through because you can reserve the weekends for 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.