I want to write about 10 interesting facts about ketogenic diet. A keto diet is an eating approach that’s been popular in one form or another since the 1920s, and it was originally embraced by doctors as an anti-seizure treatment.
If you’re anything like me, you probably read up on the keto diet before starting it and came across a bunch of information you didn’t know before. We’ve compiled a list of 10 food facts that are probably new to you–things like what happens when your body only has ketones to use as fuel, how much protein should be consumed on the keto diet, and how much water should you drink during each day.
My goal for you is that you’ll have all the information you need to go into this diet confidently and successfully.
If you already know these facts, feel free to share them with your friends who are maybe just starting their keto journey.
1. What Is a Ketogenic Diet?
If you’re new to the keto diet, it’s important that you know exactly what it is before diving in and trying to figure everything out on your own. A proper understanding of the ketogenic diet is going to make a world of difference in your final results, and it’s going to be the key factor in whether or not you reach your goal weight.
The ketogenic diet, in short, is a very low-carbohydrate and high-fat diet. When you eat this way, your body begins to use fat for energy instead of carbohydrates, which is what causes your body to enter a metabolic state called ketosis. When you’re in a state of ketosis, it means that your body is using fats to create energy instead of carbohydrates.
Ketosis isn’t something that just happens once you start the keto diet–it’s something that has to be actively maintained by restricting the amount of carbohydrates (particularly sugar) you eat. This isn’t a diet that allows for cheat meals or mindless eating–it’s a way of life you embark on, and it takes a lot of planning and thoughtfulness to make sure your body is in the optimal state of ketosis.
On the keto diet, your goal will be to keep your carbohydrate intake as low as possible. When you have very few carbs in your system, your body will go into ketosis, which is when it turns fat into fuel to use for energy. That’s why this type of diet is known as a fat-burning diet–your energy comes from the fats you consume instead of carbohydrates.
2. When You Start the Ketogenic Diet, Your Body’s Main Fuel Switch Is Off
The ketogenic diet works on a food scale. It doesn’t just restrict your carbohydrate intake, but it also restricts your protein intake. When your body uses fats for fuel instead of carbohydrates or sugar, it’s said to be in ketosis.
Unlike other weight-loss diets that focus on restricting calories and carbs, the ketogenic diet restricts both carbohydrate and protein intake to give your body time to recalibrate its systems so they work more efficiently and effectively. The goal is to create a state of ketosis in which you can burn fat for energy instead of carbohydrates (which make up glucose), as this will aid in the weight loss process.
By eating a diet high in fat and low in carbohydrates, sugar, and protein for an extended period of time, you increase the production of ketones in your liver.
Ketones are created during the breakdown of fat in the liver, and they can be used as energy for your body’s cells. When you have high levels of ketones in your blood, it’s called being ‘keto-adapted’, which is when your body has become efficient at using ketones as fuel instead of relying on glucose.
Glucose is what we usually use for energy–it comes from carbohydrates such as sugar or grains. The problem with glucose is that it’s just another source of sugar for your body. That’s not necessary for your health, however.
When you eat carbohydrates, your body breaks it down into glucose, and then this glucose typically gets converted into ATP to be used immediately by the cells that need energy within the body. The problem with this is that high levels of glucose in your blood result in a decrease in muscle mass and strength as well as a decrease in the amount of fat being used as energy by the muscles.
By eating a diet that focuses on fats and proteins instead of carbs and sugar, your body has no other choice but to begin using fat for energy. The fats will get converted to ketones, and then the ketones can be used by your muscles for energy. This is what creates that ‘keto-adapted’ state–your body is using fat as energy instead of the carbohydrates it’s used to burning for fuel.
3. It’s Not Meant to Be a Quick Fix for Weight Loss
While many people consider the ketogenic diet a quick fix for weight loss, it’s not necessarily meant for that purpose. If you eat a diet that’s high in fat but low in carbs, you’re going to lose weight–but it doesn’t work like that because you’ll likely lose water weight (which may or may not come back once you start eating carbohydrates again).
The ketogenic diet is meant to be followed for an extended period of time to help you reap the long-term benefits that come from it. Although it’s possible to lose weight while following the keto diet, that’s not its primary purpose.
If you follow a ketogenic diet while also lifting weights, however, then you’ll see even better results from it. High levels of protein will help keep your muscles strong and healthy as well as increase your endurance so you can do more with less effort.
4. It Can Be Done in a Variety of Ways for Different People
There aren’t any strict rules about how to follow the keto diet–it’s all about finding what works best for you. You can choose to follow a strict diet and eat a very limited amount of carbs, or you can experiment with different foods to see what works for you and what doesn’t.
For example, some people will choose to eat lots of protein with vegetables and use fats as their main source of energy. Others are going to find that they need more carbohydrates in their diet along with high intensity workout. You can follow the ketogenic diet in any way as long as you follow the basis of ketosis production, but there are no one-size-fits-all rules either. The key is finding what works for your body so that the benefits are going to be seen immediately.
5. It’s Not Only for Weight Loss
Because the ketogenic diet works in a way that allows the body to use fat as fuel, you’ll also increase your endurance and strength while on it. This means you can do more with less effort and that you’ll be able to do even more once you start lifting weights. While there is scientific evidence that proves keto diets lead to weight loss, there’s also evidence that shows they may help those with various health conditions improve their conditions. They’re a great choice for people who want to improve their health and fitness.
6. It Can Help You Lose Weight and Reduce the Risk of Diseases
When you do a ketogenic diet you’re making it so your body is burning fat for fuel instead of carbohydrates and sugar. It’s a way to switch to a more natural way of eating that can help your body get rid of excess weight and improve overall function. The ketogenic diet has been shown to help people lose weight consistently as well as improve their metabolic health. It’s also been proven that it can reduce the risk of type 2 diabetes and cancer as well as help those with Alzheimer’s disease or even epilepsy.
7. It Can Help you Stay Fit and Healthy
When you do a ketogenic diet, it has been proven to help you stay in shape. It’s one of the best ways to maintain a healthy lifestyle as well as live longer. If you’ve tried other diets in the past that didn’t work for you, this may be the best way to stay healthy and fit. You can also use the principles of a ketogenic diet to lose excess weight now and then go back to your normal eating habits once your body gets used to being on a ketogenic diet again.
8. Keto Can Help You Lower Blood Sugar and Reduce the Risk of Type 2 Diabetes
Type 2 diabetes is a common condition these days. With a high amount of sugar in your diet, you will start to see symptoms. You will also be at risk for heart problems and other complications. With the ketogenic diet, you can reduce or even eliminate insulin resistance which is what causes diabetes. By eliminating carbohydrates from your diet, you are lowering your blood sugar levels which may help you avoid diabetic complications down the line. This is just one benefit of eating a keto diet that you may not have known about before today.
9. It Will Make Your Skin Look More Radiant
Eating a ketogenic diet can have some positive effects on your skin too. By changing your diet, you’ll be able to boost the function of your skin cells, reduce inflammation and improve cell growth. The nutritional weight in the blood will also help reduce acne and prevent wrinkles as well. This is one benefit of eating a keto diet you may not have known about before today.
10. It Can Help You Lose Weight while Working Out
With a high-fat calorie intake, it’s easier to lose weight when working out with weights or using cardio machines at the gym. If you struggle with weight loss, then this may be the secret you’ve been looking for to improve your overall results in the gym. By eating a high-fat diet, it’s easier to lose weight even without doing anything extra.
These are some interesting facts you should know before starting a keto diet. While it’s not for everyone, there is plenty of evidence that shows that this type of diet does a great job at helping you lose weight. If you’re struggling with excess weight, then you’ll want to consider following a keto diet in order to improve your health and your body, but make sure to consult your healthcare professionals to avoid any possible complications that may arise.
References:
- Mawer R. (2020). The Ketogenic Diet: A Detailed Beginner’s Guide to Keto. Retrieved from https://www.healthline.com/nutrition/ketogenic-diet-101
- Dolson L. (2020). What You Should Know About Keto-Adaptation. Retrieved from https://www.verywellhealth.com/what-is-keto-adaptation-2241629
- Zoppi L. (2021). How Many Carbs Can I Eat on A Keto Diet? Retrieved from https://www.medicalnewstoday.com/articles/how-many-carbs-on-keto
- Robinson K. (2018). Is The Ketogenic Diet Good or Bad For Your Skin? Retrieved from https://www.everydayhealth.com/ketogenic-diet/diet/ketogenic-diet-skin-how-can-keto-affect-your-complexion/