What is Keto anyway?

Disclaimer - I am not a Doctor or Nutritionist or any other health related professional. Always seek professional advice before making changes to your diet. Good luck with that conversation with your GP.

What is Keto?

Keto is not the name of the latest craze or fad diet. Keto is from the word Ketogenesis. Ketogenesis is the process by which ketone bodies are produced as a result of fatty acid breakdown - the things that are stored in your fat cells that make us fat.

In a nutshell Keto diet is performed by restricting your carbohydrate intake and forcing your body to use it's fat stores for energy.

Some people describe Keto as "High Fat, Moderate Protein, Low Carb", and that can be quite a scary thing. I tend to agree, except I wouldn't describe Keto as "High fat" in any way other than in contrast to a typical low fat diet. 

Why does cutting carbs help?

Carbohydrates are turned into glucose by your body - a substance that, while able to provide energy, is also toxic. your body needs to get rid of this from your body so it releases insulin to deal with it - to convert it into energy. One of the things that insulin does in addition to dealing with the glucose, is that it tells your body to "Retain Fat". You simply cannot burn fat if there is insulin in your body. By reducing the carbohydrate intake you reduce your insulin production and so allowing your body to release the fatty acids that can be used as energy.

The bad news.

You have to give up bread. Bread, and cereal, and rice, and pasta, and sugar, and potatoes, and fruit, and even some of the sweeter veg. These are all stuffed with carbohydrates and have got to go. 

The good news

After a while you sugar cravings disappear, and things taste sweeter. For example, I use milk as the sweetener for my coffee. You will eat less because you are always full, and the reduction of food in also means a reduction of food out, and associated gaseous fragrances.

So, is Keto just about weight loss?

No, not at all. Keto has other health advantages like lowering risk for heart disease, diabetes, cancer, stroke, and much more.

Follow these simple rules

1. Low in Carbs
• Less than 50g/day for most people, better below 20g.
• Fiber isn't counted in your carbs. Vegetables are perfectly acceptable.
• Adequate Protein
2. Enough Fat
• Majority of energy
• Variable depending on goals of weight loss or maintenance
• The Right Kinds of Fat
• Eat monos and saturates for fuel (butter, olive oil, coconut oil)
• Limit high polyunsaturated sources (soy, corn, cottonseed)
3. Keto Flu
• Supplement sodium 2g/day (e.g. drink 1-2 cups of broth per day)
• Replace magnesium to stop muscle cramps
• Drink lots of water
4. When in Doubt, Eat Less Carbs
5. When in Doubt, Eat More Fat

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