Other factors that play a role in ketosis
Carb intake isn’t the only thing you should be watching on the keto diet, protein and fat are important as well.
Protein is a sating macronutrient that keeps you full while keeping cravings at bay, resulting in consumption of fewer calories. Unlike carbs, protein is a vital component to a healthy diet. A moderate amount of protein promotes muscle preservation and growth while allowing you to stay in ketosis. Protein also increases energy enabling you to burn more calories.
A word of caution though, protein increases insulin when ingested in high quantities. The amount of protein you should incorporate into your diet depends on weight, age, gender, and activity level.
Use this simple equation to find the amount of protein you should be consuming on a daily basis:
Your weight in lbs x 0.6 = minimum daily protein consumption
Your weight in lbs x 1.0 = maximum daily protein consumption
By staying within the range calculated above, you will be able to maintain muscle mass while staying in ketosis.
When following the keto diet, a majority (60%-75%) of your calories should be derived from fats. Fat does not stimulate insulin secretion so it can be safely consumed without spiking an insulin response. It also keeps you feeling full longer, resulting in fewer calories consumed. High fat with moderate protein and low carb intake is the magic equation for rapid weight loss.
However, not all fats are created equal. A healthy diet incorporates natural, minimally processed fats, such as butter, olive oil, coconut oil, ghee, eggs, nuts, avocado, and fatty fish (such as salmon). These types of fats are generally loaded with other health benefits as well. Oils to avoid are: margarine, vegetable oil, canola oil, and other hydrogenated oils.
Now that you know what the keto diet entails, check out our recipes, meal plans, jump-start guides to get started on a healthier, happier YOU!
A ketogenic (keto) diet is, in the most simplest terms, when you consume no more than 20 grams of carbs in a 24 hour period.
Glucose is easier to convert into energy than fat, causing your body to burn glucose as it’s main source of energy while increasing fat reserves. Glucose is generally derived from sugary or starchy foods, such as sweets, fruit, bread, and pasta. When you consume more glucose than your body needs for energy, the excess is distributed throughout your body in reserves, waiting to be needed as an energy source. When your diet is consistently high in carbs, your body continues to have enough for energy with some left over, causing weight gain.
Insulin is produced to carry the glucose throughout your body via the bloodstream.
Ketosis is when your body has a carbohydrate deficit, causing it to utilize your body’s fat stores to burn as energy and producing ketones as a by-product.
When carbohydrates are withheld from your system your body enters a metabolic state called ketosis. In a state of ketosis, your liver breaks down fat molecules in the liver to produce triglycerides (ketones) which are then used as energy.
The keto diet was originally formulated to help reduce seizures in epileptic patients. However, because of the diet’s beneficial qualities, specifically weight-loss, improved mental performance and clarity, as well as being a healing agent in a host of diseases, it has become a popular diet for those seeking a healthier lifestyle.