ALL ABOUT
The ketogenic diet is more a lifestyle than a diet. It’s a low-carb, high-fat living that has gained popularity in recent years due to its health benefits. This lifestyle is designed to shift your body into a state of ketosis, where it burns fat for fuel rather than carbohydrates.
The ketogenic macronutrients consists of 70-75% fat, 20-25% protein, and 5-10% carbohydrates. This macronutrient ratio is designed to limit the body’s intake of carbohydrates, which are the body’s primary source of energy for most of people not following this regime. By restricting carbohydrate intake, the body is forced to burn fat for fuel.
By doing so, you force your body to use stored fat for energy and these are the main benefit derived following this lif style:
1
Weight loss
A ketogenic lifestyle lead to rapid weight loss, particularly in the first few weeks. This is because the body is forced to burn stored fat for fuel instead of glucose directly available from the food.
1
Weight loss
A ketogenic lifestyle lead to rapid weight loss, particularly in the first few weeks. This is because the body is forced to burn stored fat for fuel instead of glucose directly available from the food.
2
Improved blood sugar control
A ketogenic lifestyle is low in carbohydrates, it helps improve blood sugar controlling the insuline level in our blood stream. Insuline is the hormone that regulate fat storage content in our body. This is true, especially for people with type 2 diabetes. It may also help reduce the risk of developing type 2 diabetes in the first place.
2
Improved blood sugar control
A ketogenic lifestyle is low in carbohydrates, it helps improve blood sugar controlling the insuline level in our blood stream. Insuline is the hormone that regulate fat storage content in our body. This is true, especially for people with type 2 diabetes. It may also help reduce the risk of developing type 2 diabetes in the first place.
3
Reduced inflammation
A ketogenic lifestyle help reduce inflammation in the body improving mitochondrial energy production, our cells power house. Reducing inflammation is a key benefit factor as otherwise it’s proven as a risk factor for a wide range of chronic diseases, including heart disease and cancer.
3
Reduced inflammation
A ketogenic lifestyle help reduce inflammation in the body improving mitochondrial energy production, our cells power house. Reducing inflammation is a key benefit factor as otherwise it’s proven as a risk factor for a wide range of chronic diseases, including heart disease and cancer.
4
Improved brain function
A ketogenic lifestyle has been shown to improve cognitive function in some people, particularly those with neurological disorders such as epilepsy. This diet, in fact, was developed by physicians back in 1920s and effectively used for more then two decades treating epileptic patients before epileptic drugs was developed.
4
Improved brain function
A ketogenic lifestyle has been shown to improve cognitive function in some people, particularly those with neurological disorders such as epilepsy. This diet, in fact, was developed by physicians back in 1920s and effectively used for more then two decades treating epileptic patients before epileptic drugs was developed.
5
Increased energy levels
Majority of people report increased energy levels, and improved mood following a ketogenic lifestyle, which is derived from the stabilizing effect on blood sugar levels.
5
Increased energy levels
Majority of people report increased energy levels, and improved mood following a ketogenic lifestyle, which is derived from the stabilizing effect on blood sugar levels.
Despite all these immense benefit a ketogenic lifestyle can be challenging to follow, as it requires careful tracking of macronutrient intake and can be restrictive in terms of food choices. Thankfully is not anymore like this, with a bit of practice you will become a pro in no time, and more product are available in the market today making it way more easier to follow.
To calculate macros, you need to determine the appropriate macronutrient ratios you are looking for. The standard macronutrient ratio for a ketogenic lifestyle is:
Here's how you can
calculate your macros:
Here's how you can
calculate your macros:
1
Determine your daily
calorie needs
You can use an online calculator to estimate your daily calorie needs based on factors such as your age, gender, height, weight, and activity level.
2
Calculate your daily
fat intake
Multiply your daily calorie needs by 0.75 to determine how many calories should come from fat. Then, divide that number by 9 (the number of calories per gram of fat) to determine how many grams of fat you should consume per day.
3
Calculate your daily
protein intake
Multiply your daily calorie needs by 0.20 to determine how many calories should come from protein. Then, divide that number by 4 (the number of calories per gram of protein) to determine how many grams of protein you should consume per day.
4
Calculate your daily
carbohydrate intake
Multiply your daily calorie needs by 0.05 to determine how many calories should come from carbohydrates. Then, divide that number by 4 (the number of calories per gram of carbohydrate) to determine how many grams of carbohydrates you should consume per day.
It’s important to note that these ratios may need to be adjusted based on individual needs and goals, and it’s important to consult a healthcare professional before starting any new lifestyle change. Additionally, tracking macros can be difficult and time-consuming, but as ketogenic gain in popularity in the recent years many app were developed to ease with the macro calculation. By the way, after a brief adjustment period like any lifestyle change, it’s important to find a method that works for you and fits into your daily schedule.
The last important factor to take in to consideration to be successful is that, if it’s not whole food and coming in to a package, you must learn how to read a food label. Don’t worry, is not rocket science, and after a couple of time reading it you will become a pro.
The food label
The last important factor to take in to consideration to be successful is that, if it’s not whole food and coming in to a package, you must learn how to read a food label. Don’t worry, is not rocket science, and after a couple of time reading it you will become a pro.
When reading food labels for a ketogenic lifestyle, there are a few key nutrients to focus on:
1. Total carbohydrates
Look for foods that are low in total carbohydrates, as the ketogenic typically restricts carbohydrate intake to 5% or less of total calories. Be aware that some foods may contain hidden carbohydrates, such as starch or various type of modern sugars , which can impact insulin production and ketosis.
2. Net carbohydrates
Net carbohydrates are calculated by subtracting the grams of fiber and sugar alcohols from the total carbohydrate count. This is important to consider because fiber and sugar alcohols do not have the same impact on blood sugar as other carbohydrates.
3. Fat
The ketogenic lifestyle is a high-fat diet, so it’s important to choose foods that are high in healthy fats, such as monounsaturated and polyunsaturated fats. Be aware of hidden sources of unhealthy fats, such as trans fats, which can increase the risk of heart disease.
4. Protein
While the ketogenic lifestyle is not a high-protein diet, it’s important to make sure you’re getting enough protein to support muscle maintenance and repair. Look for foods that are moderate in protein and choose high-quality sources, such as grass-fed beef and wild-caught fish.
5. Other nutrients
Pay attention to other nutrients on the label, such as sodium and potassium, which can impact hydration and electrolyte balance.
When reading food labels, it’s important to consider not only the macronutrient content but also the quality and source of the food. Choose whole, nutrient-dense foods whenever possible and limit processed, packaged foods that may contain hidden sources of carbohydrates and unhealthy fats.
Now you have all the tool necessary to change your lifestyle for good, gain all the health benefits of a new life full of energy being finally able to spend it with the people you love and care the most.
Be healthy, be keto!
Now you have all the tool necessary to change your lifestyle for good, gain all the health benefits of a new life full of energy being finally able to spend it with the people you love and care the most.
Be healthy, be keto!
