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Keto Diet Rules: The Ultimate Beginner’s Guide to Keto [2020]

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Low-carb and No-carb are the words on everyone’s lips right now, as the ketogenic diet is becoming increasingly popular. But what exactly is this extreme diet and how can it help improve our lives?

The keto diet is a low-carb diet that is based on a high-fat and extremely low-carbohydrate intake. One of the best-known representatives of this diet is the Atkins diet. Due to the lack of carbohydrates, the body burns more fat as a source of energy as it enters into a physical state called “ketosis”. 

The Keto Diet explained: The body gains energy from the carbohydrates it receives from food; it is heavily dependent on the supply of carbohydrates.

If these carbs are missing from our diet, then the body is forced to get the energy it needs another way.

To do that, the liver starts converting fats into ketones, which are used instead of carbohydrates to generate energy and maintain optimal brain performance brain.

According to researchers, ketones could protect nerve cells and have anti-inflammatory effects.

This condition of energy production is called “ketosis” and is the concept on which the keto diet is based. Keep in mind, that this diet will take the body a while to get used to it.

How does the Keto Diet work?

The keto diet is based on the principle of replacing carbohydrates with fat and protein. This extremely low-carbohydrate and high-fat diet puts the body into a state of ketosis.

The keto diet uses the body’s mechanisms: if the body gets more carbohydrates than it needs to generate energy, it stores them as fat.

Insulin, which acts as a storage hormone for carbohydrate storage, also inhibits fat burning. Due to the lack of carbohydrates during the keto diet, the body changes its metabolism as the fat deposits are broken down for energy.

To achieve this ketogenic state, you should only consume 30 grams of carbohydrates per day, which equates to approximately 40 grams of pasta.

The recommendation of the National Lipid Association (NLA) for the daily carbohydrate intake as part of a balanced diet is well over 200 grams for an adult (with a daily calorie amount of approx. 2,000 calories).

To do this, the ketogenic diet requires a lot of protein in the form of meat and eggs to prevent muscle atrophy. The fat intake is also drastically increased in order to signal the body that it is constantly being replenished, so it does not need to store fat.

A ratio of energy sources of 70 to 80% fat, 20 to 25% protein and 5% or fewer carbohydrates are recommended. There is also a moderate variant, in which 70$ of the energy is generated from fat, 10% from protein, and 20% from carbohydrates.

Here, 60% of fat comes from medium-chain fatty acids (MCTs, e.g. in palm and coconut fat), which are said to produce more ketone bodies per unit.

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