Keto Diet – Retrain Your Body to Burn Fat
The Keto Diet Program focuses on using fat as a primary energy source rather than carbohydrates, by moving your body into the natural state of ketosis (fat burning). During this metabolic state, the body’s energy is derived from ketone bodies, a by-product of breaking down fat for fuel, rather than carbohydrates.
The essence of the Keto Diet Program is that it is retraining your body and therefore “rewiring” your metabolic and energy-seeking systems to look for fat to burn when energy is needed. By restricting carbohydrates in your diet, your body must seek an alternative energy source for fuel: FAT. As your body continues to search for new energy sources, it begins to “rewire” its metabolic systems. After some time, fat no longer becomes the alternative source, but the primary source to use for the body’s energy needs.
This creates a nutritional environment where the body is prompted to use existing fat stores as primary energy sources, and restructures your metabolic systems to use healthy fats and proteins as primary fuels. Combine the above fat-burning structure with deep, nutritional replenishment and you have the “Keto 90 Lifestyle.” We’ll talk more about this later!
Even when following the keto diet, the idea isn’t to completely remove carbs. Rather, you want to ensure the body no longer relies on them as its primary fuel source. This can be hard for many people to believe, but research increasingly supports the idea that dietary fat isn’t what makes you fat.
On the keto diet at least 70% of your daily calories come from fats, 5 to 10% from carbohydrates (consuming no more than 20 to 50 grams per day) and the rest, up to 20% of your daily energy, comes from protein.
Keeping your carbs consistently below a 50-gram threshold appears to be the trigger that induces nutritional ketosis and enables your body to begin relying primarily on fat as fuel. Specifically, you want to stay within 15-30 grams of “net” carbohydrates per day. It’s also important to note that most of the 15-30 grams will be contained in green vegetables, and the incidental carbohydrates that come from your fat and protein sources.
Fat makes your meals more palatable and helps you feel full, so its no wonder the high-fat keto diet is increasing in popularity. This diet has been used under close supervision by physicians and dieticians since the 1920s for treating epilepsy and has recently shown promise in chronic diseases like brain cancer.
So what happens during the keto diet?
Glucose and ketones are the only energy sources used by the body to give your cells energy to function. When we consume carbohydrates, the body turns them into glucose which then makes blood sugar levels rise. Ketones are the metabolic fuel produced by the liver when your body shifts from glucose burning into fat-burning mode. When your body’s stored glucose levels are low, ketone production increases. (Think of ketones as the auxiliary power source of your body.)
The added benefit of producing energy from fats is that your body does not have to deal with all the by-products of sugar. Sugar is known as a dirty energy source. When the body burns sugar to produce energy it produces ‘Advanced Glycation End products’ (AGEs), an excess of which can cause serious problems with metabolic health, increasing the risk of developing insulin resistance, diabetes, Alzheimer’s disease, heart disease, kidney failure and even causing premature aging.
Other benefits of being on a keto diet include:
• Body fat burning
• Mental clarity and increased cognition
• Improved physical energy
• No feeling of deprivation because you experience less hunger
• Steady blood sugar levels from little to no intake of refined carbs
• Skin improvements in those with acne
• Improved triglyceride and cholesterol levels
• Hormone regulation – women who go on keto report less severe symptoms of PMS.
Using the ketogenic diet for weight management:
Consuming a ketogenic diet has consistently led to a reduction in weight and body fat percentage in a wide range of situations including but not limited to Obesity, Type 2 Diabetes and athletic performance.
A keto diet is an effective tool for weight loss because the dramatic decrease in carb intake forces your body to burn fat instead of carbs for energy, turning it into a fat burner. The ketogenic diet, with its high percentage of good fats, (such as avocados, macadamia nuts, whole eggs, full-fat dairy and butter etc.,) leads to a fat-adaptive metabolic state. Fat-adaptation occurs when your body becomes more efficient at burning fat for fuel. The longer you maintain a fat-adaptive state, the more ketones you produce.
A high fat, ketone producing diet is also protein-sparing: your body keeps burning fat and doesn’t turn to protein as an energy source.
To lose weight using ketosis you must:
• Count carbs – even hidden carbs found in spices, vegetables and drinks.
• Watch your sugar intake: this includes sweeteners, fruit and naturally occurring sugars in dairy. If you must use a sweetener, stick with stevia or opt for other keto-friendly sweeteners.
• Watch your calories. Don’t exceed your calorie budget. To lose weight you need to eat less than what you burn.
• Be conscious of your food in general. Avoid processed food. No matter how low-carb or “keto” it may be, if it’s full of junk you’re better off avoiding it.
• You need your greens! Although this is a fat based diet, green vegetables are still very important. Make sure to include them with each meal.
• Drink plenty of water. Carbs are famous for retaining water, so keto’s very low-carb ratio can lead to faster dehydration and constipation. Compensate with water and keto-friendly drinks.
A randomized control study in 2017 examined the effects of consuming a ketogenic diet combined with CrossFit training on body composition and performance. Results from this study concluded that subjects following a low-carbohydrate ketogenic diet (LCKD) significantly decreased body weight, body fat percentage and fat mass compared to those in the control group.
Adopting a keto diet will change the way your body uses (and loses) certain minerals. Not replacing these minerals can lead to symptoms of the “keto flu” such as light-headedness, headaches, constipation, muscle cramps and fatigue. Therefore it is very important to remember to use a keto diet in conjunction with the full 90 for Life nutrition programme as this is a vital part of any successful weight management program.
Here are some of Youngevity’s products designed to support a Keto Diet:
Youngevity Slender FX™ Keto Caramel™ Bars
For most people, it is hard to get the correct balance of protein and nutrition needed to succeed. That’s why Youngevity created Keto FX Bars. Each serve includes 18 grams of whey protein with only 1 gram of carbs making it the perfect indulgence for those on a ketogenic diet. They are also delicious and filling, containing metabolism enhancing nutrients plus the essential vitamins and minerals you need to balance your Ketogenic diet.
Slender FX™ Keto Power Up™ is an all-natural blend of metabolism-boosting nutrients that promote energy production and support healthy weight management as a part of a healthy diet. This energy-boosting formula supplies you with a healthy dose of caffeine and a proprietary blend of botanicals to power you up!*
Youngevity FitShake™ is Youngevity’s first performance shake being packed with lean protein and a powerful probiotic and enzyme blend. This delicious banana cream-flavoured shake is perfect before or after a workout. It’s the first Youngevity shake to focus on the health and strength of muscles, connective tissues, and joints to help you thrive on your keto diet.
TAIslim® SHAKE – Creamy Vanilla is a low calorie meal replacement shake that is made with the highest quality cold-processed whey protein. It’s packed with essential vitamins, minerals and antioxidants and is rich in potassium to support metabolism, water balance, and a healthy heart. Plus, it includes an enzyme-activated EFA/MCT Complex that provides healthy fats from coconut for extra energy and satiety. TAIslim® SHAKE has no artificial colors, flavors, sweeteners or preservatives.* TAIslim® SHAKE is also available in Rich Chocolate.
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.