KETOGENIC LIFESTYLE WORKS!

BUT YOU HAVE TO DO IT RIGHT

“Every bite matters. What’s in your bite?”

THE BASICS

We eat three macro nutrients – Carbohydrates, Proteins and Fat.

When we eat carbs, our primary source of fuel is glucose but things are different in keto. In keto, our goal is to keep the insulin as low as possible for as long as possible. So we reduce the amount of carbohydrates and increase the amount of fat and protein we consume.

When we consistently eat a lot of carbs, we tend to have increased levels of insulin to consume the glucose in either sending them to the cells to metabolize or convert them to fat. Medical science clearly says, refer to textbook of Physiology By Guyton, that we burn fat only in the absence of insulin. Since in keto we do not have elevated insulin at any time, our body metabolizes fat instead of carbohydrates and creates ketones. The state when body is producing ketones is knows as ketosis. In ketosis, we use ketones as the primary source of fuel.

We either supply fat from outside, to maintain healthy weight, or supply fat from body’s fat storage, to lose weight. In either case we burn fat and preserve muscles.

SIDE EFFECTS

The original purpose of the ketogenic diet was to treat or prevent epilepsy in children. But since then, it has been utilized for all sorts of reasons. Some of the best and more popular side effects of ketogenic diet include –

  • Better Mood
  • Better Sleep
  • Better Mental Clarity
  • Better Energy Levels
  • Fat Loss
  • Better Skin
  • Satiety

Try keto and tell us what side effect was your favorite.

KETO MACROS

Keto means burning fat and using ketones as your main source of energy. Your brain loves it. So it means you eat a lot of fats – who doesn’t love it. But there needs to be a balance of all three macro nutrients as below –

  • 75% Fat
  • 20% Protein
  • 5% Carbohydrates
BUT WATCH YOUR PROTEIN

Too much protein can kick you off ketosis. If you protein intake is too high when carb intake is very low, the body will start to break down protein to make glucose instead of burning fat. This process is known as gluconeogenesis and this leads to reduction in ketone production throwing you off ketosis. And this also raises blood glucose and insulin.

MONITOR KETONES

To make sure you are not thrown off the ketosis, it is important to monitor your ketone levels and your glucose levels. This doesn’t have to be done everyday but it is a necessary part of successful ketosis. There are various way you can monitor your ketones –

  • Urine testing – This is easiest and most affordable but least reliable method. You can use any available keto urine testing strips available in the market.
  • Breath testing – Acetone is the ketone that shows up on the breath and this can be tested using a breath acetone meter. There is no ongoing cost but the device itself may be expensive. However, this method isn’t as reliable as blood ketone meter.
  • Blood ketones – The most reliable and accurate but expensive and invasive. You need to use a ketone meter and test strips. You will prick your finger and draw blood into the strips to get accurate blood ketone readings.
Background

“I HAVE EXPERIMENTED ON ME FOR YOU, SO YOU DON’T HAVE TO. DO IT RIGHT THE FIRST TIME!”

AMAR GAUTAM – KETO COACH