If you haven’t heard of the keto diet you must be living under a rock. It’s a highly controversial subject, so every google search will give you a different answer.
▅ ▆ ▇ █ THE HISTORY OF KETO █ ▇ ▆ ▅
Keto gained popularity with those suffering from diabetes, alzheimer’s, epilepsy and cancer. The lack of processed carbohydrates in their diet reduces inflammation and is beneficial to many diseases.
ஜஜ THE SCIENCE BEHIND KETO ஜஜ
When your body is in ketogenesis, it turns to fat for energy. The liver breaks the fat down into what are called ketones, making it a usable energy source.
░▒▓█ WHAT IS KETO █▓▒░
When someone is following a keto diet they are eating foods that are high in fat and very low in carbohydrates. The main purpose of the ketogenic diet is to get the body to start relying on fat for energy. Our bodies are predominantly fueled by glucose (also known as blood sugar), which we get from carb-rich foods.
The digestive tract breaks foods down into glucose so it can be converted into adenosine triphosphate (ATP). This is a chemical that our bodies can use for energy. But when the body is not being fueled by carbs, it finds other ways to make energy, and that is called ketogenesis.
◦•●◉✿ FOLLOW YOUR MACROS ✿◉●•◦
When following a ketogenic diet, the individuals food intake would be roughly 5 to 10 percent carbohydrates, 15 percent protein, and 75 to 80 percent fat. If you are active and weight training, it is common to bump protein to 1g per lb of lean body mass. To achieve ketosis, you have to limit your carb intake to less than 50 grams per day (most people should reach ketosis within a week of following the diet).
It’s a very easy diet to follow since most of the foods are fats, green veggies and protein. Eating out couldn’t be simpler, a steak and salad with olive oil dressing could be an easy choice.
Always try to choose healthy fats over saturated fats. For example, avocado, nuts and olive oil in place of cheese, butter and cream based products.
When starting the keto diet, many experience the “keto flu” for 1-5 days while adjusting to the diet. This is a period of feeling lightheaded, lethargic, irritable, and unmotivated. It may be the result of dehydration. It’s suggested to drink more water and increase sodium levels while eating on a keto plan.
The bottom line, find a diet that creates a healthy sustainable lifestyle. There shouldn’t be an end date and should something you enjoy and can follow it long term.
𝒮𝓉𝓊𝒹𝒾𝑒𝓈 𝓈𝒽𝑜𝓌 𝓉𝒽𝒶𝓉 𝒻𝑜𝓁𝓁𝑜𝓌𝒾𝓃𝑔 𝒶 𝓀𝑒𝓉𝑜 𝒹𝒾𝑒𝓉 𝓌𝒾𝓁𝓁 𝒽𝑒𝓁𝓅 𝓎𝑜𝓊 𝓁𝑜𝓈𝑒 𝓌𝑒𝒾𝑔𝒽𝓉, 𝒿𝓊𝓈𝓉 𝓁𝒾𝓀𝑒 𝒶𝓃𝓎 𝒸𝒶𝓁𝑜𝓇𝒾𝑒 𝒹𝑒𝒻𝒾𝒸𝒾𝓉 𝒹𝒾𝑒𝓉 𝓌𝑜𝓊𝓁𝒹.
Tammy Patnode is an IFBB pro physique competitor and NPC judge. She is a certified personal trainer and sports nutritionist. She offers contest prep, general training and weight loss programs for men and women that are customized for each client.
Tammy is one of our exclusive HerSUPPZ BRAND AMBASSADORS!
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