The Ketogenic Diet For Health

A Guide To Pursuing The Ketogenic Diet For Health

Americans have been trained over the last 50 years or so to believe fat is bad. All the while, the problems with obesity, diabetes, heart disease, and Alzheimer’s have only gotten worse.

On the standard American diet, carbohydrate consumption is high, ranging from 40 to 60% of calories consumed, but fat is very limited…stemming from our developed “fat phobia”.

But the common, underlying problem to all of those diseases prevalent today is insulin resistance and metabolic syndrome that develops precisely from consuming too many net carbohydrates (total carb intake minus fiber), and/or protein (too much protein intake and the body will go into gluconeogenesis, converting protein into glucose).

How The Ketogenic Diet Can Help Improve Your Health

By eating a low carbohydrate, low-to-moderate protein, and high fat diet (ketogenic diet), your body will deplete its glycogen stores (from glucose and carbs) and begin burning fat for fuel: a state known as nutritional ketosis.

For reference, the typical makeup of a ketogenic diet looks something like 70-80% of caloric intake from fats, 10-20% from protein, and less than 5% of calories coming from carbs.

Eating meals rich in good, healthy fats, you are satiated (get full) faster, eating less food, and they generally taste better too! Not only does a person typically eat less on a ketogenic diet because of this, but also results in some very beneficial metabolic effects.

Ketogenic Diet For Various Kinds Of Health

Highlighting Some Of The Many Benefits Of A Keto Diet

How To Transition Into A Ketogenic Diet Lifestyle

The easiest way to transition into ketosis is to simply get started: remove sugars and starches from your diet, and replace the calories you were used to getting from carbs with healthy fats….if you only reduce carb intake but don’t eat more fat, you’ll be extremely hungry and won’t last on the diet for long.

The key is to cut the carbs (less than 30 grams per day is a rule of thumb, but varies from person to person) and embrace the good fats!

To truly know if you’re in ketosis or not, you need to test. See here how to measure ketone levels in your body.

It’s also very important that you use either a notebook or an app to track your meals and eating habits, so you know how much you’re consuming each day…it’s unbelievable how easy it is to reach 30 grams of carbs (or whatever you determine your personal threshold is), especially when things like green bell peppers, that you think are totally healthy and innocent, have something like 8 or 9 grams of carbs in them!

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