Have you heard of the ketogenic or “keto” diet?  Here is some info on this diet, which has been shown to be very beneficial for obese individuals or athletes looking to burn fat and gain muscle. It is important to be under the guidance of a nutritional professional while following this diet.

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WHAT ARE KETONES?

Ketone bodies are water-soluble molecules produced by the liver from fatty acids during periods of low food intake, carbohydrate restrictive diets, starvation, prolonged intense exercise, or in untreated type 1 diabetes mellitus.” – Wikipedia

WHAT IS A KETOGENIC DIET?

A ketogenic diet is a high fat diet rich in “good” fats.  The macro intake is 70% fat, 25% protein and 5% carb.  Ketosis is a metabolic state when there are more ketone bodies in the body tissues.  This occurs when the body’s fuel changes from carbohydrate to fat and results in fast weight loss, especially for obese individuals.  To get an idea on the number of carbs, it is typically between 25 to 30g of carbs daily and it takes the body about 3-4 days to reach ketosis.   Once ketosis is reached, rather than relying on glucose (sugar) for energy, the body burns fat, resulting in the rapid weight loss.

FOODS TO EAT

healthy fats: coconut oil, avocado, chia, flax seeds, sprouted nuts,
non-starchy veggies: leafy green veggies, cruciferous veggies, artichokes, asparagus,
meat: grass-fed beef

Some recipe ideas and meals can be found here!

BENEFITS OF KETO DIET

The ketogenic diet also:

  • lowers cancer risk
  • helps with weight loss
  • lowers risk of heart disease and other diseases
  • lowers body fat percentage
  • can decrease Alzheimer’s risk

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What kind of eXERCISE supports fat burning?

If you are working on fat loss, weight lifting is a better choice than steady state cardio.  Steady state cardio over long periods releases cortisol and breaks down muscle fibers rather than fat.

Have you tried the keto diet?

Sources:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
  2. Dr. Axe: https://draxe.com/truth-about-the-controversial-ketogenic-diet/
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