(2 min. read)
A high-fat, low-carb diet may be the key to unlocking weight loss, a feeling of increased energy and improved training.
"Keto" refers to ketogenesis, a process in the body that result from significantly reducing the carbohydrates in your diet and increasing your fat intake. The keto diet has been around a long time and has even been trialled to test medical benefits, but athletes, celebrities and everyday people across the globe are turning to keto for a number of reasons.
How Does It Work?
When you're on the ketogenic diet, you are in a state similar to fasting – your body is using fat for fuel. Normally your body gets energy from readily available carbohydrates, but on a keto diet, your carb intake is slashed. When carbohydrates are available, the body will naturally turn to them for energy instead of using dietary fat or stored body fat. However, without regular replenishing of carbohydrates, the body begins to break down fat for energy, resulting in the formation of ketones. Ketones can eventually be used by the body for energy.
The move from carb to fat fuelling is marked by an adaptation phase. This phase can come with some minor symptoms as your body adjusts to the change in diet, but many people start to notice weight loss as well as more consistent energy and less hunger after this time. This can be a noticeable shift for someone who's been fuelling on a high carbohydrate diet for some time, but after approximately four weeks, the body is supposed to adapt and settle. Once settled many athletes find this to be extremely beneficial for training and throughout their active day
What You'll Be Eating
The key to keto is to knowing what's in your food. On a standard diet, most people consume approximately 50-55 percent carbohydrates, 20-25 percent protein and 20-25 percent fat, with a keto diet, the breakdown is approximately 75 percent fat, 20 percent protein and 5 percent carbohydrates. For example, a woman who weighs 70 kilo’s and is moderately active is recommended to eat 25 grams of, 85 grams of protein and 189 grams of fat per day on the keto diet.
A typical keto diet will consist of foods high in protein and healthy fats, including red meat and poultry, fatty fish, non-starchy vegetables, dark, leafy greens, avocado, coconut oil and of course plenty of water.
What to Expect
During the transition to a keto diet, you might experience some minor side effects. Don't get discouraged — it's a normal part of the process. If you do feel a little lethargic when transitioning to the diet a solution may be too increase your intake of electrolytes. If you're an avid runner or athlete, you might feel a bit drained at first during those big workouts, but once transitioned you may find you have extra strength and increased endurance.
Remember that this transition might last about three to five weeks, and the benefits may outweigh the immediate side effects such as an increase in energy during the day and even a feeling of greater mental clarity or focus.
A keto diet is an option for people looking to lose fat and build muscle, but like any diet, it's not the best choice for everyone. Pregnant women, serious endurance athletes and people managing Type 1 diabetes as well as other conditions may have trouble with the restrictions of a keto diet. If you are considering starting a keto regimen, research it well, consult with your health professional and regularly monitor any feelings of concern. If you’re thinking about starting the Keto diet view the range of keto friendly products at www.Gladiator.fitness.
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