What is keto diet – The keto diet is very low-carb, high fat diet. It involves drastically reducing carbohydrate intake and replacing it with fat. There are several types of keto diet, including the Standard ketogenic diet and the cyclical ketogenic diet. This reduction in carbs puts your body into a metabolic state called ketosis. It’s referred to as many different names – ketogenic diet, low-carb, low-carb high fat (LCHF). It is important to note that the ketogenic diet is a short term diet that’s focussed on weight loss rather than the pursuit of health benefits.
When we eat high carbs food, our body produces glucose and insulin. Our body chooses glucose over any other molecule that provides protein because it is the easiest molecule for our body to convert it into energy. Insulin is produced to process the glucose in your bloodstream by taking it around the body. since the glucose is being used as the primary source of energy, your fats are not needed are therefore stored. Typically on a normal, high carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body induced into a state known as ketosis.
The following food should be restricted.
Though carbs should be restricted, low glycemic fruits such as berries can be enjoyed in limited amounts as long as you are maintaining a keto-friendly macronutrient range.
Make sure to choose healthy food sources, and stay away from processed foods and unhealthy fats,
Sugar can be found in many forms of drinks including juice soda, ice tea, coffee.
While on a ketogenic diet, high carb drinks must be avoided just like carb foods.
Its no small matter that sugary beverages have also been linked to various health issues from obesity to increase risk of diabetes.
Like many things in nutrition, achieving and maintaining a state of ketosis is highly individualized.
Therefore it can be helpful to test your ketone levels to ensure you are achieving your goals,
Three types of ketones – acetone, beta-hydroxybutyrate, and acetoacetate – can be measured in your breath, blood, and urine.
The ketonix meter measures acetone in breath. After breathing into a meter, the color flashes to indicate whether you are ketosis and how high your levels are.
Ketones can be measured with blood ketone meter. Similar to the way a glucose meter works, a small drop of blood placed in a strip that has inserted into the meter.
It measures the beta-hydroxybutyrate in your blood and it has been found to the valid indicate of ketosis levels.
A recent study found that the urinary ketones tend to be highest in early mornings and after dinner on a ketogenic diet.
Using one or more of the methods to test ketones can help you determine whether you need to make any adjustments to get into ketosis.
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