The ketogenic diet is one of the most striking diets among people in the fitness industry, with a rapidly evolving and certainly aroused interest.
The main idea of the ketogenic diet is to make your body known as “ketosis”, which actually uses only fat stores for energy.
The ketogenic diet is different from many other diets. Generally, we are warned about reducing our fat intake, but the ketogenic diet says the exact opposite.
Your fat intake in the ketogenic diet should be up to 60 per cent of your daily total calorie intake. But these oils shouldn’t be from bad fats like cookies, pastries, pizza. These oils belong to the human-made trans fat family and are harmful to your health!
Instead, choose healthier options. For example Fatty fish, avocado, nuts, hazelnut paste, peanut butter, egg yolk, olives.
When it comes to very popular proteins, approximately 20 to 30 percent of your daily calorie intake should consist of proteins.
Only carbohydrates remain; In this diet, the carbohydrate you consume daily is recommended to be kept below 50 gr. So your body can go into a situation called ‘ ketosis ‘. You may have heard the phrase “ketosis diet” often spoken in the sports community…
Ketosis is a metabolic condition in which the blood in your body contains higher amounts of ketones than normal. In this case, lipid energy metabolism is untouched. This means that instead of taking energy from carbohydrates that you eat, your body starts to take apart the excess fat stored in the body. Sounds great, doesn’t it?
Benefits of Ketogenic diet
Increased fat burning potential
When you are on a high carbohydrate diet, your burning fat is minimal in the body. During ketosis, your body is almost entirely based on fat tanks for energy, so you maximize the amount of fat you can burn.
Protein ‘ not wasted ‘
In Ketosisteme, the body does not need to oxidize the protein to produce glucose. Since there is no need to produce glucose, the body has a preferred energy form in the ketones. This means that your body can use the protein you take more efficiently for lean muscle construction.
Ketones secreted along ketosis help to suppress appetite. Similarly, unlike high-carbohydrate foods which cause you a short period of time and then a insatiable wort, your food will feed you high-protein and high-fat foods.
Low insulin level
Because insulin is a potent hormone that signals the oil reservoir, it reduces fat accumulation and enables more fat burning. By reducing your insulin level, you are helping to increase your fat burning potential.
Disadvantages of ketogenic diet
It’s hard to get used to in the first place
Initially, the body must enter under a metabolic change. This means that you can feel fatigue and thirst due to increased water loss resulting from low carbohydrate intake. However, when you cut carbohydrates, your body will have to adapt quickly to the new diet.
Lipid content in the blood may increase
When you consume a large amount of fat, your diet will have a higher proportion of unhealthy saturated fats. To avoid this, you should make sure that you are getting healthy sources such as oil, nuts, avocado etc.
Deficiencies of micronutrients may occur
The lack of micronutrients occurs when you limit the proportion of carbohydrates to 50 grams per day, depending on the loss of calcium, thymine, folate, potassium, iron, and magnesium. Fortunately, it can be easily overcome by taking a multivitamin supplement from the outside.
Who is the ketogenic diet suitable for?
Are you trying to lose weight?
The ketogenic diet is most appealing to those who are trying to lose weight and who want to burn stubborn body fat. The fat burning potential of the ketogenic diet, which is kept in ketosiste as mentioned above, is probably more than all other diets by consuming extremely low levels of carbohydrates.
The fat burning potential of this diet can also be increased by keeping intermittent fasting.
You want to do muscle?
The ketogenic diet is a great way to develop lean muscle mass, as it retains its fat accumulation at a minimal level. Generally, if you are on a low calorie diet, your body uses protein for energy; That’s why your muscles can’t use the protein they need and they can have muscle fragmentation.
But in the ketogenic diet, your body has enough ketchup. So it does not have to transform the glucose by disfiguring the protein to find energy. This means that you do not have to experience muscle loss, and so you can do serious muscle by following the ketogenic diet!
The ketogenic diet is a very powerful tool that can be utilized for a high amount of fat burning. There are many benefits that it can offer, but there are some deficiencies, such as all diets. No diet is flawless.
It is not suitable for everyone, but most of those who try it will never regret it. If you want to lose weight or start a new diet to gain lean muscle mass, I strongly recommend you to give a ketogenic diet a chance.