Let us understand in this article the Keto Diet Basics and Intermittent Fasting.
What to expect from this article:
- What is Keto?
- What are Ketones?
- Role of Insulin
- Shopping for Food Items
- What to Avoid?
- Food Intake Frequency
- Vegetable Options
- Protein Options
- High Fat Diet
- Bad Fats to Avoid
- Add Intermittent Fasting
- Article Recap
- Source Acknowledgement
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What is Keto?
Keto is a dietary plan that shifts the body's primary fuel source from carbohydrates to fats, creating a metabolic state known as ketosis. Ketosis occurs when the body transitions from using sugar as its primary fuel to utilizing ketones, which are derived from fatty acids.
What are Ketones?
Ketones are molecules produced by liver during the periods of low carbohydrate intake or fasting. They serve as an alternative fuel source for the body when glucose levels are low, providing energy to the brain and other tissues. This metabolic state is the key mechanism underlying the ketogenic diet.
Role of Insulin:
Insulin plays a crucial role in determining whether the body burns fat or sugar for energy. Keeping insulin levels low is essential for promoting fat burning.
When insulin levels rise, cells take up glucose for energy or storage, inhibiting the breakdown of stored fat. Consequently, the body primarily burns glucose for fuel, halting fat burning and promoting fat storage.
To lower insulin levels, it is recommended to reduce carb and sugar intake and eat fewer meals. In keto diet plans, the emphasis is on eating less frequently rather than consuming smaller quantities.
Combining low-carb eating with fewer meals is a potent approach to weight management.
Reduce carb intake by avoiding grains, starches, sugary drinks, bread, pasta, candy, and most fruits (except for berries).
Consider using sugar alcohols (with zero alcohol) as sugar substitutes. Sugar
alcohols are low-calorie carbohydrates found naturally in some fruits and
vegetables, as well as produced commercially.
While sugar alcohols have fewer calories and a lower impact on blood sugar levels than sugar, they should be consumed in moderation due to potential digestive issues.
Shopping for Food Items:
When shopping for food items, you must read the label carefully, and opt products with minimal carb contents.
What to Avoid?
Limit fruit intake to berries such as raspberries, strawberries, and blackberries. Avoid apples in particular. Avoid grains like wheat, flour, biscuits and pasta. Choose almond flour as a substitute.
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Food Intake Frequency:
Every time you eat, insulin is triggered to consume glucose. It stops fat burning, instead promotes fat storage.
This doesn’t mean you have to eat less food (or lower your calories). Limit meal frequency to 1-2 times a day to minimize insulin spikes. Avoid snacking between meals, and focus on consuming nutrient-dense foods.
Best meal timings:
First Meal: 12:00 pm
Second Meal: 6:00 pm
Fasting: Automatically, of 18 hrs.
Vegetable Options:
Consume 7-10 cups of vegetables daily, focusing on non-starchy options like bell peppers, cabbage, broccoli, kale, Brussels sprouts, carrots, tomatoes, and beets. Vegetables provide essential nutrients and support gut health. Vegetables provide food for your microbes, that then help your blood sugars, and give you energy. It also provide nutrients like potassium, magnesium, and vitamin C.
Protein Options:
Consume moderate amounts of protein based on individual factors such as size, age, and metabolism.
You can consume typically between 3-8 oz. For example, if you're 18 years old and active, you may need more protein. Instead of using a scale, you can estimate serving sizes using your hand palm.
Include sources like meat, fish, chicken, seafood, eggs, cheese, and nuts/nut butters. But no bacon.
High Fat Diet:
Incorporate sources of healthy fats such as olives, olive oil, coconut oil, cheese, eggs, and nuts to support ketosis and provide sustained energy.
Bad Fats to Avoid:
Avoid consuming soy oil, corn oil, canola oil, cottonseed oil, sunflower oil, and safflower oil, as they may contain inflammatory chemicals.
Add Intermittent Fasting:
Practice intermittent fasting by eating only when hungry, skipping breakfast, and avoiding snacking throughout the day. Consider consuming coffee with a little butter or MCT oil to support ketone production.
Article Recap:
In summary, the ketogenic diet and intermittent fasting offer powerful strategies for weight management and overall health. By understanding the principles behind these dietary approaches and implementing them effectively, individuals can achieve their health and wellness goals.
Source Acknowledgment:
Dr. Eric Berg, a specialist in Healthy Ketosis and intermittent fasting.
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