Ketogenic Diet in a Nutshell

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Ketogenic Diet is known for being a low carb-high fat diet where the liver produces ketones to be used as energy.

If one has a high in carbo diet, the body produces glucose and insulin.

  • Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
  • Insulin is produced to process the glucose in your bloodstream by taking it around the body.

Since glucose has been used as the primary source of energy, fat is stored in the body for whenever it is needed. The more carbohydrates that come in, the more glucose for energy is available and therefore there is more fat to store. Yes, you got it!

By reducing the intake of carbs (not calories) the body enters a metabolic state called KETOSIS. The liver produces ketones by breaking down fat, becoming a more efficient energy source.

Just as a disclosure, always check with your doctor before engaging in a new physical activity and/or diet plan. The ketogenic diet or any other way of eating may or may not be beneficial for you. There is not "one rule" that works for everyone equally. 

I started my journey with the ketogenic diet almost as an experiment/challenge with myself. I was gaining some weight and started showing... regardless my physical activity, plus I started listening to some poadcasts and reading about the benefits of a low carb diet and decided to give it a go.

I initially challenged myself to do it strictly for 90 days and then evaluate the results and see how I was feeling in order to take a decision to continue or just to go back to my "normal" diet. 

I was expecting to have a very rough few weeks, specially for the sugar withdrawal. Starving the fungus candida (living in your gut) is crucial, as it is one of the causes of sugar craving. Some people even experience the 'Keto-flu" in the process of changing their metabolism to ketogenic state. Thankfully it wasn't that bad for me, although my wife will argue that I was more grumpy than ever.

The first positive changes I noticed were:

  • Higher energy levels
  • No hunger between meals 
  • Mental sharpness
  • Better sleep 

After my 90 days trial I was feeling so well, I decided to carry on eating this way. I had shredded 8 kgs of body fat and I wasn't craving rubbish food, nor sugary stuff. To celebrate I had my first cheat meal... sushi !

It's been nearly 2 years now and even though I allow myself to have some grains and other carbs time to time, I am pretty disciplined with my diet and I don't jump out of ketosis to often. I love cooking as well and it's amazing the amount of recipes and delicious foods you can have keeping your metabolism using fat for fuel.

If you want to learn more and even trying the keto diet, check the following links:

 

Found My Fitness - Dr. Rhonda Patrick

Mark's Daily Apple - Mark Sisson

Stefano Vitolo