The Ketogenic diet is a 70:20:10 diet designed to use fat as a key energy source as opposed to carbs, which helps achieve ketosis - burning fat as fuel.
The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones.
Our brain and muscles are fueled by glucose to be able to function.
When glucose is in short supply, the body turns to using fats for energy. Body fat is converted by the liver into ketones.
When the body produces ketones, it is said to be in ketosis. The fastest way to induce ketosis is by fasting. Ketogenic diet is a low carb high fat (LCHF) diet, that also results in ketosis.
The benefits of ketones include:
- Mental focus & alertness
- Higher metabolism & weight loss
- Physical endurance
- Cognitive health
Medium Chain Triglycerides (MCT) is a special fat that is readily converted by the liver into ketones, even without fasting.
MCTs (Medium Chain Triglycerides): They are carbon compounds small enough to pass through the mitochondria without l-carnitine thereby oxidizing faster and converting in the liver to ketones that are used as energy (act like a CHO).
A sample keto diet meal plan for 1 week.
Fatty fish: Such as salmon, trout, tuna and mackerel.
Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-fed when possible.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
Condiments: You can use salt, pepper and various healthy herbs and spices.
Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
Fruit: All fruit, except small portions of berries like strawberries.
Beans and legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or diet products: These are highly processed and often high in carbs.
Some condiments or sauces: These often contain sugar and unhealthy fat.
Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.