What is A LOW CARB DIET PLAN?
A low carb diet plan is a way of eating that is high in fat, moderate in protein and low in carbohydrates. It ends the rollercoaster of blood sugar spikes and crashes, allowing the body to burn fat. There are different variations of low carb, and the keto diet is a special type of low carb with added characteristics. The number of carbohydrates will vary depending on your insulin tolerance and activity level, but on average, these are the common numbers of carbs:
- Keto diet – Under 20g net carbs per day (sometimes under 25g or 30g works)
- Low carb diet – Under 50g net carbs per day
- Moderate low carb diet – Under 100g net carbs per day.
WHAT IS THE KETOGENIC DIET ?
The ketogenic diet, or keto diet plan, is a specific type of low carb diet that is focused on a specific ratio of macronutrients, or macros, with a goal of reaching a state called ketosis. Macronutrients are fat, protein, and carbohydrates. The ketogenic diet is generally 70% fat, 25% protein and 5% carbohydrates
The keto diet is a low or zero carbohydrate diet, but it differs from other low-carb diets (such as Paleo) in that it deliberately manipulates the ratios of carbs, fats, and protein to switch fat into the body’s primary source of fuel.
Our bodies are used to using carbohydrates as fuel. Fats, which are a secondary source of fuel, are rarely tapped on. That means the extra fat is stored and keeps adding on the pounds.The only ways to reduce fat in a ‘normal’ diet are to consume less fat and workout a lot in order to increase energy expenditure over daily calorie intake, which is why most people fail to lose weight on a conventional diet.
On the other hand, the ketogenic diet uses fat for fuel, which means it gets used instead of being stored. So, weight loss becomes easy. In addition to weight loss, the ketogenic diet is known as the “healing” diet.
The lack of sugar intake has been proven to help and prevent many diseases such as heart disease, high blood pressure, cancers, epilepsy, and many symptoms of aging.
BENEFITS OF A LOW CARB OR KETO DIET
Low carb diets have numerous benefits, including:
- Weight loss
- Stable mood & energy levels
- Blood sugar control
- Reduced cravings & appetite
- Lower blood pressure
- Higher good cholesterol
- Skin improvements
- Digestive support
- Even possibly increased lifespan.
When on the keto diet, you are feeding your body exactly what it needs, while eliminating toxins that will slow it down.
The keto diet focuses on low carbohydrates, which the body converts into energy to help speed up weight loss.
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Carbohydrates are converted into glucose and cause a spike in insulin. As the insulin enters the bloodstream to process glucose, which becomes the main source of energy. A spike in insulin can also result in the storage of fats.
The body uses carbohydrates and fats as energy, the former being the primary source. So the more carbs you consume in your daily diet, the less fat is being burned for energy. Instead, the spike in insulin will result in more fat storage.
When you consume fewer carbohydrates, the body goes into a state referred to as ketosis. Thus, the name for this low-carb diet.
Ketosis helps the body survive on less food. By being in ketosis, you ‘train’ your body to utilize fats as the main source of energy instead of carbs, simply because there is close to zero carbs, to begin with.
Of course, consuming fewer carbs also means lowering the amount of insulin in your body. Less insulin; Less glucose and fat storage. That is why the keto diet has been so successful in helping people with diabetes. It adjusts the sugar level naturally.
The ratio of carbs, fat, and protein can vary. Many people allow themselves up to 50 grams of carbohydrates a day and still lose weight. On a stricter regime, the carb intake can be between 15 and 20 grams daily. The fewer carbs, the quicker the weight loss, but the diet is very flexible.
On the keto diet, you don’t count calories. You count carbohydrates and adjust the intake of carbs vs. fat and protein. A typical keto diet will get 60 percent of its calories from fat, 15 to 25 percent of calories from protein, and 25 percent of calories from carbohydrates. The only limitation on the diet is sugar, which you need to avoid.
During ketosis, the liver breaks down fats into ketones, which enables the body to use the fat as energy. During a keto diet, we don’t starve ourselves of calories; we starve the body of carbohydrates. This makes weight loss easy and natural.
WHAT IS KETOSIS?
Ketosis is a metabolic state in which the body burns fat for fuel instead of carbohydrates. It’s very effective for weight loss, energy and mental clarity. Ketosis is the primary goal of the keto diet plan. We achieve it by severely limiting carbohydrate intake, not calories, but calories are often restricted as a byproduct. In the absence of carbs, the body switches to burning fat for fuel.
