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People today are in to the Keto diet since this is another way of losing fat quickly and efficiently. In this method, you actually lose weight when the body uses the stored fats in it to give it energy, instead of using carbohydrates as its energy source. Weight loss will result if the body uses its stored fats to fuel it.
If a person want to start a ketogenic diet, he must eat high fat diet and low protein with practically no carbohydrates or a very sparse amount. It has been suggested that the first two days of the ketogenic diet has to have a ration of 80:20 fat to protein ration with absolutely no carbohydrates. The first two days is crucial to get your body in what they call the ketogenic state. After the two days, the fat intake can be reduced and protein intake increased. This is because your muscle tissues need protein for their sustenance and growth. Your diet should then be increased in protein content, lesser fat content with a bit of carbohydrates. We must understand why carbohydrates are minimized and this is because this is the one responsible for making us fat when it triggers the pancreas to release insulin which stores the calories as fats. The absence of calories will not release insulin to store fats.
Without carbohydrates, which is our main source of energy, our bodies will start looking for something to burn as fuel. And since fat is stored in our bodies, this will be the natural alternative to give the body energy for its needs instead of carbs. This is what they call ketosis. So you body will then lose fat but at the same time maintain its muscles, giving you a wonderful physique.
If you are planning your diet, just remember the ratio of fat – protein – and carbohydrates to maintain this state of ketosis. Eating fats to give your body energy is the rule of this diet, and when there is no longer energy to sustain it, it will start using the stored up fats in your body. In this type of diet, you don’t feel hungry because fat is slow to digest, so you will always feel full.
It will be alright to do the keto diet all through the week and during weekends you can have a carbs up day. When carbs are taken in by your body, the insulin spike created will help get the nutrients you body needs for muscle repair and growth and refill glycogen stores.