What is Ketosis? Your Guide to the Keto Diet

Get to Know the Keto Diet

Weight loss diets aren’t new. From the Paleo, Vegan, and Dukan diets to the well-known Atkins Diet, there are a plethora of modern low-carb diet plans that focus on maximizing health while facilitating weight loss.

But in our rush to improve our health and enhance our life, we often overlook the one thing we can easily change — our diet. And as we strive to achieve long-term cardio and brain health, nothing holds more potential to make a difference than our dietary choices.

The Keto Diet is a low-carb diet that focuses on limiting net carbohydrate intake in order to force the body to use fats for fuel. High-carb diets lead to excess glucose and insulin production, which can cause several health challenges.

Because glucose is the easiest molecule to convert and use as energy, the body will always choose glucose as its primary energy source when available. However, with high glucose levels, the body produces insulin — a fat-storing hormone — to manage the surplus. As a result, fats that could be used for energy are stored instead.

The Keto Diet reverses this process by lowering carb intake and coaxing the body into a metabolic state called ketosis, where it uses fat for fuel. The name comes from ketones — energy molecules derived from the breakdown of fats in the liver.

Meal examples:

• Chicken breast basted in olive oil, with broccoli and cheese
• Steak topped with butter and a side of spinach sautéed in olive oil

Keto Diet Benefits

Numerous studies have shown that low-carb diets are highly effective for weight loss, especially for individuals who are overweight or obese. They have also been linked to many other health benefits, including reduced belly fat — a key factor in protecting vital organs. A low-carb diet such as Keto reduces appetite, meaning you consume fewer calories naturally.

Studies also show that low-carb diets may minimize major disease risk factors, including insulin resistance and high blood pressure.

Weight Loss
By using stored body fat as fuel, the ketogenic diet lowers insulin levels and turns your body into a fat-burning machine.

Control Blood Sugar
Reducing carbs naturally lowers blood sugar levels. Studies show that Keto may be more effective at preventing diabetes than traditional low-calorie diets.

Mental Focus
Lower carb intake stabilizes blood sugar and prevents spikes, leading to improved focus and concentration. The high concentration of healthy fats (about 70% of calories in a Keto diet) also supports brain function.

Increased Energy & Normalized Hunger
With fats as your main energy source, you’ll experience more consistent energy levels. Fat is also more satiating, helping you feel full longer.

Cholesterol & Blood Pressure
Compared to low-fat diets, low-carb/high-fat diets tend to raise HDL (“good” cholesterol) and lower LDL particle concentration. They’ve also been shown to reduce blood pressure more effectively than many other diets. (Source)

Insulin Resistance
Low-carb diets lower insulin levels, helping prevent type II diabetes. Even active individuals can benefit from the insulin-optimizing effects of high omega-3 foods commonly found in the Keto Diet.

What to Eat

• Meats – fish, beef, lamb, poultry, eggs
• Leafy greens – spinach, kale
• Above-ground vegetables – broccoli, cauliflower
• High-fat dairy – hard cheeses, heavy cream, butter
• Nuts and seeds – macadamias, walnuts, sunflower seeds
• Avocado and berries – raspberries, blackberries, and other low-glycemic berries
• Sweeteners – stevia, erythritol, monk fruit
• Other fats – coconut oil, high-fat dressings, saturated fats

What Not to Eat

• Grains – wheat, corn, rice, cereal
• Sugar – honey, agave, maple syrup
• Fruit – apples, bananas, oranges
• Tubers – potatoes, yams

The Importance of Ketogenic Amino Acids

Essential amino acids are the building blocks of protein. There are 20 amino acids in the body’s proteins, 9 of which are essential and must be obtained from food because your cells cannot produce them.

Glucogenic and Ketogenic Amino Acids
Amino acids can be classified as glucogenic, ketogenic, or both depending on how they’re metabolized. Glucogenic amino acids produce glucose for energy, while ketogenic amino acids (like lysine and leucine) are converted into ketones — an alternative energy source when glucose is low.

How to Reach Ketosis

1. Limit your carbs
2. Limit your proteins
3. Don’t fear fat
4. Drink plenty of water
5. Stop snacking
6. Try intermittent fasting
7. Exercise regularly
8. Supplement wisely with Omega3 Prime and MyoHealth Essential Amino Acid Complex

References

1. http://www.ruled.me/guide-keto-diet/
2. http://www.ncbi.nlm.nih.gov/pubmed/19082851
3. http://www.ncbi.nlm.nih.gov/pubmed/15533250
4. http://www.ncbi.nlm.nih.gov/pubmed/17228046
5. http://www.ncbi.nlm.nih.gov/books/NBK11795/
6. Robert Wolfe, Essential Amino Acid Solutions for Everyone (unpublished, 2016), p. 29
7. http://healthyeating.sfgate.com/many-amino-acids-body-require-6412.html
8. http://healthyeating.sfgate.com/ketogenic-amino-acids-9147.html