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What Is A Ketogenic Diet Good For? – A Rundown Of The Keto Diet Craze

If you are someone that follows a lot of health blogs and stays up with the trends, then you would be very familiar with the term “Keto” being thrown around like an old sock and wondering when this fad is going to end.

But for the many that arn’t up with the lingo and have stumbled upon this diet craze somehow through friends, “Keto” is short for “ketogenic” and although there is a lot of hype out there surrounding this diet, we need to ask ourselves, “What is a Ketogenic diet good for, and how does it differ from every other diet fad from the last 50 years?”

Fat

So What’s It All About?

In a nutshell the Keto diet is a high-fat, low-carb diet that essentially switches your body’s primary energy source from glucose, which comes from carbohydrates, to ketones which are created from the breakdown of fat.

In terms of diet the general the macros ratio that you should try to stick to on a standard Keto diet is:

Sticking to this should essentially shift your body into a metabolic state known as ketosis and the growing scientific evidence backing up the health benefits of being in ketosis is mounting, which is probably the main reason why this fad is not going to die any time soon.

Surely Eating So Much Fat Can’t Be Good For You!

We have been told for many years that the best way to lose weight is to eat low fat foods and less sugar. Whilst this is true, recent studies have shown that eating good healthy fats are very beneficial to your overall health.

What you should really focus on though, is cutting out as much sugar from your diet as much as possible. Not only does that mean cutting out foods that contain sugar, it also means foods that are high in carbohydrates.

Pasta

Carbs, Schmarbs!!

Excessively eating carbs will make you fat, you can bet your britches on that and this is because the storage for glucose in the body, which is generated from carbs, is around 2,000 calories and anything over this will be stored as body fat.

Depending on your height and age, 2,000 calories a day is the average amount of calories in a day that a woman should consume just to maintain her weight and 2,500 for men.

To put that into perspective, a large Bic Mac meal from McDonalds is around 1284 calories, if Coke is your drink.

Switch Your Energy Source

When you switch to a low-carb diet, such as the Keto diet, you will transition your body from glucose metabolism to fat metabolism. A kilogram (2.2lb) of fat consists of around 7,700 calories so you can do the math on what your current stores of energy, in fat, are for you.

While it’s true that glucose is still required for some metabolic functions, your body can still produce glucose via a process called gluconeogenesis and this process is fueled by non-carbohydrate sources, such as protein.

Weight Loss Should Follow

When you adapt to a Keto lifestyle you will find that will experience reduced cravings, increased satiety and improved energy levels. It is the combination of these effects of the diet that are part of the reason that Keto is so successful with weight loss.

If you don’t have the cravings for sugary foods as much and you are generally feeling fuller for longer, then naturally you will eat less, resulting in weight loss.

I can personally back this claim up. I just don’t feel the hunger that I used to have when I was eating high-carb foods. I find that I am eating less food and I have continued to lose weight over the last few months from the diet alone.

Mind you, I probably could have lost more if I was a bit stricter with it, but having the occasional “cheat” day or the odd social function where there is party food, can tend to set weight loss back a little with your goals.

Party

What Else Can Keto Do For You?

There are many studies around that have documented the great health benefits of a low-carb diet and there are many diseases that have been cured or the symptoms have been reduced, due to this type of diet. Some of these benefits include:

As you can see, the positive effects of Keto lifestyle can be excellent for you overall health and longevity, however it is advisable to speak to a medical professional if you a suffering from any serious medical condition. It is a good idea to have a check up and talk to your doctor about the diet before you begin.

What You Can Eat On Keto

  • Meat – Most meat is fine, just try to limit processed meatsmeat
  • Fish – Preferably fatty fish, such as salmon, trout, tuna
  • Eggs
  • Full Cream Dairy Products – Cheese, butter, cream (avoid dairy milk though, as it is high in carbs)
  • Nuts and seed
  • Avocados
  • Low-carb fruit and vegetables
  • Healthy oils and fats – Such as olive oil, coconut oil, duck fat and ghee

What To Avoid On Keto

  • Sugary foods and drinks – Soft drink, fruit juice, cake, ice cream
  • All grains and starches – wheat, rye, oats, pasta, cereal
  • High carb fruit or vegetables
  • Low fat diet products – These foods tend to be over-processed
  • Beans or legumes
  • High carb alcoholic drinks – Many spirits do not contain carbs
  • Processed fats – margarine, vegetable oil, canola oil
  • Certain sauces – These are often high in sugar. Be sure to check the label

A Change For Better Health

I realize that this drastic change to your diet looks a bit daunting, especially if you are someone who eats a fair bit of bread, pasta, chocolate etc but when you’ve adjusted to Keto, you’ll find that it really isn’t that hard at all.

As I mentioned earlier, a low-carb diet will curb your hunger and you will no longer crave the sugary foods that you once did. There are many substitutes for the things you are cutting out, including bread, pasta and chocolate, which are still very satisfying without the added health risk.

I have not felt that I have gone without or suffered in any way since I began Keto, which is why it has been so easy to stick to. Take control of what you are eating. Your body will thank you for it.

 

Please leave any questions or comments about your Keto experiences below or message me directly here.

See Also:

What Can I Eat On A Keto Diet?

The Symptoms Of “Keto Flu”

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10 Replies to “What Is A Ketogenic Diet Good For? – A Rundown Of The Keto Diet Craze”

  1. Thanks for this great article about keto dieting. I have been hearing about keto dieting since I was 14 because I was reading all about the best nutrition plans for bodybuilding and people recommended keto dieting for trying to lose body fat. So now I am 29 and still hear about it a lot. That must mean that it is helping people. I think you described everything very well. I understand keto a lot better now. Thanks!

    1. Thanks Edward, I’ll be honest. I haven’t yet delved too much into exercising on Keto yet, but from what I understand activities that are high intensity or anaerobic exercise may be affected on a Keto diet. You may run out of steam.

      This is because after about 10 seconds of intense working out, your body will need a quicker energy source and look for glucose.

      That being said, I have recently been going to the gym doing some cardio work and I haven’t really noticed any change in my stamina or energy. 

      Overall, exercising on Keto can help burn fat quicker, but may not be as beneficial if you are competing in high intensity sports where you need that quicker burst of energy.

      Stevie

  2. Hi, I love your website and thank you for sharing all this valuable information about Ketogenic. I’ve been thinking about trying this diet because I’ve heard of all the positive benefits in doing so but I actually didn’t know that it can help with cognitive function and also help with skin health as well. Good to know there’s much more than just weight loss that keto can do for us.

    1. Yes, cutting out the sugar from our diets has a massive positive effect on our health. 

      There is certainly an adjustment period going into Keto, but after that it becomes very easy.

      I used to love eating chocolate, and have since found some really nice substitutes that are still very sweet but very little sugar. There are ways around eating so much sugar if you are ready to make that change.

      All the best!

      Stevie

  3. Ketogienic diet is the real deal for anyone planning on losing weight and I attest to that. I’ve been on keto now for more than 4months and the results are still poppingbup since I’ve adapted to the way of life. One thing I like most about keto is that it has helped me to be more disciplined towards eating healthy meals and also to maintain a high proficiency in eating less. It’s true that sugary contents of highly processed cabs should be avoided when on a keto diet but I did broke the rules sometimes back when my cravings got the better of me. But since them, I’ve been serious with it and the results are evident. Thanks for this post

    1. Thanks for sharing, Tracy. That’s great to hear about your results. You are right about the discipline, it does make you think about it more and really check you labels on food.

      In the last month, my weight loss has slowed down a little bit. Only 1kg (2.2lb) loss in the last 3 weeks. But still a loss is still a loss.

      I’m actually about to up the anty a bit and go on 5/2 intermittent fasting for a bit to see how that goes.

      Keep up what you are doing, its a good feeling to lose weight and gain some control with your life.

      Cheers

      Stevie

  4. Thanks for yet another important information on ketogenics. I must confess its really essential for the health and I have come to realise that I’m taking so much carbohydrates which have been causing increase in my sugar level and annoyingly big belly. I’ve been searching for what diet to take and from information gathered, I believe keto is the best option.

    1. I’m hear you about eating lots of carbs. I think many of us have been in that boat for a while. 

      When I tipped the scales at 134kgs, I knew I had to change my ways. Being this overweight cannot be good.

      I will be going into more detail on this blog about Keto in the coming weeks, so keep an eye for updates and good luck with your weight loss.

      Stevie

  5. I enjoyed your article.  My parents went on Atkins; my mom lost 56 pounds and my dad lost a good 70 pounds.  I did a pseudo-Atkins – I was a very active teenager at the time and didn’t need to lose any weight so I had more carbs in my diet than they did, but I saw that both of them began to have more energy, and neither was hungry.   My mom was a type 2 diabetic; during that time when she was on Atkins, she was able to control her sugar levels and reduce her insulin to a fraction of what she’d been taking before.  

    You did a very thorough job of explaining what ketosis is and the benefits of being in ketosis.  It’s very evident you put a great deal of thought and time into your article.  Thank you so much!

    1. That’s great to hear about your parents, Michelle. I’m sure that their quality of life would be so much better.

      In the couple of months that I have been on Keto and lost weight, I have been feeling so much better. I still have a lot to lose, but I’m not struggling with the change in diet. There was a period of adjustment, but then it just becomes normal and much easier.

      Thanks for the comment!

      Stevie

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