In an attempt to relay much of what I have learned in my journey into the ketogenic lifestyle, I’ve compiled what I like to call the Learn Keto page, a sort of ‘Keto A to Z’ resource for you to learn more…whether you’re starting from absolutely no knowledge of what ketosis even is, or you’re a keto nerd who wants to learn all the nitty gritty details of how it works, you should find it here!
We’re just getting this started and built up, so check out what we have here to start with, and know that much more is soon to come (so keep checking back!)
Your Definitive Guide To Ketosis
Let’s start with getting a basic understanding of key concepts and definitions, before diving into more detailed information the various topics.
What Is Keto?
Keto is short for a few different words, used interchangeably: ketosis, ketogenesis, and/or ketogenic (pronounced key-toe-jenik)
Adhering to a ketogenic diet is a lifestyle that not only helps you reduce body fat and lose weight, but also improves your physical and mental health. A whole host of metabolic & inflammation related health issues arise from the traditional, high-carb, American diet, and a ketogenic diet helps one break away from that through ultra-low carbohydrate and high fat consumption.
The core goal of the diet is to reduce our glycogen levels and increase our ketone levels. Glycogen is a kind of sugar that our bodies are able to use as an energy source…a quick and easy fuel source created by the intake of carbohydrates.
…It’s a quick and easy source of fuel, but is glycogen the best fuel for the body? As it turns out, not so much (hold on, we’ll get into those details!).
…But, you’ve always been taught that the body needs carbs – complex carbs, and lots of “heart-healthy” whole grains, right? So, what happens if you don’t eat carbohydrates? As it turns out, quite simply, we’ve been presented with a lot of misinformation in this area. We’ll dive deeper into this as well, but the answer these questions can be found in the ‘other’ body fuel: fat.
The term ‘ketogenic’ stems from ketosis, the state our bodies are in when we’re burning fat for energy instead of glycogen. And we can confirm you’re in a state of ketosis by measuring the presence of ketone bodies in your urine, breath, or blood.
Fat Isn’t The Bad Guy!
Just at the start of it, with the mention of “high fat”, this is when most people put their guard up, saying something like “but fat is bad for you!”
I know the thought of eating fat to lose weight or to improve your health may sound crazy, but there is ample evidence to show that it’s true. Quite simply, fat doesn’t make you fat (via The Keto Method).
Fats – especially saturated fats found in coconut oil, butter, meat, eggs, and dairy – have numerous health benefits, including:
- Satiation – keeps you fuller longer.
- Improved brain function and mood levels.
- Improved cholesterol levels.
- Improved dental health.
- Easier to lose fat.
- Reduced risk of diabetes, high blood pressure, heart disease, inflammation, Alzheimer’s, dementia, and even cancer.
Perhaps you’re thinking, “But, what damage would a high-fat diet cause to your heart?”
…It’s quite understandable. After all, we’ve seen and heard the advertising for years from companies showing their “seal of approval” from the American Heart Association for their high-carb/low-fat products, and we’re told that things like breakfast cereals made from whole grains are “heart healthy”.
But the answer is no heart damage is caused by eating a low-carb, high-fat diet. There is actually no evidence which links saturated fat to heart disease.
A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.
More coming soon on the following topics (Check back soon!):
“But, I Have To Watch My Cholesterol!”
It’s Not Fat, It’s In Your Hormones…
“But, Our Bodies Need Carbohydrates”
“I’ve Heard Ketosis Is Dangerous”
The Guidelines Of A Ketogenic Diet
How Quickly Should I See Results?
Will I Ever Be Able To Eat Carbs?
Can I Eat Fruits & Vegetables?
How Much Exercise Do I Need?
How To Get Started On A Ketogenic Diet
Additional Resources & Education
- The Ketogenic Diet