What Is A Ketogenic Diet and How To Start?

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Carb Timing on Keto – Does It Make a Difference?

In this article, we’ll be discussing a question that often pops up in keto forums, groups, and communities: Does it make a difference how you time your carbs when you’re doing keto? When is the best time to consume your carbs?
Should you eat most of your carbs in the morning or in the afternoon and evening? Or evenly spread throughout the day?
If you’ve already been doing keto for a while now, you might be looking for ways to fine-tune your diet in a way that it helps you in your day-to-day life and in your training.
If you’re just starting out, you’re probably overwhelmed with all the new information you need to read, learn and put into practice.
And while carb timing is not essential for achieving your goals and for getting the hang of the keto diet, it might still bring a few important benefits, and actually help you with the transition.
Nevertheless, for you the most important thing for the moment is to learn how to track your macros and how to stay within them consistently – so if carb timing sounds too complicated for the moment, leave it out and come back to it in a month or two.
While a big part of carb timing is a matter of personal preference, it could actually play a role and help you achieve your goals faster. How is that?
Let’s find out.

What Could Carb Timing Be Useful For?

Insomnia – if you’re struggling with insomnia or poor sleep on keto, that’s normal and will likely pass, but it can be very frustrating; eating your carbs closer to bedtime can be a good way to make falling asleep easier.
Improving your workout performance – if you’re into low-intensity cardio (such as walking, slow jogging, yoga, and the like) you might not need the extra boost that carbs can give you. If, however, you’re doing weightlifting, sprinting, high-intensity running, boxing, and the like, you might benefit from having a bigger part of your carbs before or after your workout.
Better appetite control – if you’re struggling with sticking to your calories in a deficit, it might be beneficial to have your carbs later in the day and stick to protein and fats in the morning and at lunchtime.

The Basics of Carb Timing

Carb timing might be useful for experienced ketoers and newbies alike, and although not essential, it might help you to feel and perform better, and to address specific issues you might be struggling with, such as lack of strength in the gym or poor sleep.
Carb timing is an essential part of the targeted ketogenic diet (TKD), where you time your carbs around your workouts in order to maximize performance.
On TKD, you might be eating slightly more carbs than on standard keto, and you’ll be having them around your workouts in order to improve performance.
Nevertheless, you don’t actually need to do TKD in order to benefit from a flexible carb timing strategy. You can very well follow a standard keto diet and just try a few different approaches to timing your carbs in order to see what works best for you.
The type of carbs makes a difference. Getting 5g net carbs from 350g spinach (yes, spinach is that low in carbs) is not the same thing as getting 5g net carbs from candy (and that would be a tiny serving of a candy, to be precise) – and both strategies might actually be useful, but will have different outcomes.
Carbs are absorbed at a different speed, and anything with added sugar will evoke a stronger and quicker insulin response, and also will have a quicker effect on how your muscles perform.
Getting your carbs from whole, nutritious food such as low-carb veggies is an overall much better strategy than getting them from a less than ideal source, especially if health is one of your priorities, and if you want to feel full. Not because candy and sweets are evil, but because they won’t provide much in terms of nutrition besides plain calories – and carbs.
However – and there’s one important caveat – if your goal is to achieve maximum strength at the gym, something sweet might actually be more useful than a pound of spinach. It doesn’t need to be candy, really – it can also be a small piece of low carb fruit or a protein bar.

Weight Loss and Carb Timing

If your main goal is weight loss, should you eat most of your carbs after waking up, so that you use them up during the day, or should you keep your carbs for later in the day?
The common knowledge had us believe for a very long time that it’s better to consume carbs in the morning (in order, presumably, to burn them during the day, instead of storing them as fat) and keep them lower in the evening. This might not really be true, though.
If you keep your first meal for the day very low in carbs and concentrate on protein and fats, it might feel more much more satiating and will allow you to continue burning fat, which you’re already doing, as you’re fasting through the night.
The appetite suppressing effect of keto is well-known and documented (1). On top of that, if you’re smart about how you time your carbs around your schedule, you could benefit from it even more – less carbs on breakfast and lunchtime could allow you to feel less hungry throughout the day. Not everyone reacts in the same way, but it’s worth giving it a try.
Additionally, your insulin, blood sugar and cortisol are higher in the morning than in the afternoon, which is a necessary part of the process of waking up and starting to be active (2, 3).
It’s not great for fat loss, however, especially if you combine these with carbs; due to the elevated insulin and cortisol levels, they’re susceptible to being stored away rather than used straight away.

Carb Timing for Combating Insomnia and Sleep Problems

If you’re struggling with falling and staying asleep since you started keto, you’re not alone. In fact, that’s a common side effect of the keto diet – it will most likely improve with time, and at some point, it will resolve completely.
However, if you’re not getting enough sleep, this can be detrimental to your concentration, motivation, and discipline, and we all know how important these are when you start working towards a new goal.
There’s a simple solution to that – have the bigger part of your carbs in the evening. For example, if your carb limit is 25 g net carbs daily, have 15 of them in the evening with dinner, and spread out the other 10 throughout the day.
To do this, you need to keep your breakfast (if you’re having one) and lunch low in carbs by concentrating more on protein and fat.
It’s not guaranteed that it’s the only thing you need in order to enjoy better sleep, but many people find that it helps them. For more ideas on how to improve sleep quality on keto, check out our article How to Improve Sleep Quality and Beat Insomnia on Keto Diet.

Carb Timing for Improving Your Athletic Performance / Targeted Ketogenic Diet

If you wish to utilize carbs to achieve better athletic performance, you need to have the bigger part of your carbs around your workout. This is essentially the same thing as the Targeted Ketogenic Diet.

Carb Timing for Strength & Explosiveness

If you’re into weightlifting (powerlifting, Olympic weightlifting or bodybuilding), or another sport where you need strength and explosive force, carb timing can be a great way to achieve it.
If your goal is to have maximum strength, and to be able to push through a progressively heavier load, improving your numbers as often as possible, timing your carbs around your workouts, and even eating a small amount of carbs right before or even during your workout might prove to be hugely beneficial.
For optimal performance, you might actually benefit from carbs that absorb quickly, and even from a small amount of dextrose or sugar taken before or during your workout.
This shouldn’t be an excuse to stuff your face with carbs, however – the required amounts are minimal, in the range of 10-25 g net carbs. The good news is that they’ll be used straight away and you won’t store them and are very unlikely to be kicked out of ketosis. If you’re doing strenuous exercise, your carb limit is likely to be somewhat higher than 25 g net carbs daily.

Carb Timing for Endurance

Once you’re fat adapted, you won’t need carbs in order to keep going – in fact, that’s one of keto’s amazing benefits, it gives you access to thousands and thousands of calories, conveniently stored in the form of body fat and ready to be used.
We have discussed that in detail in our article on endurance sports.
If you’re not yet fat adapted, some carbs distributed throughout your training might be beneficial. Again, if you’re participating in events that last for more than 1-2 hours, your carb limit will likely be higher on that day, so you might adapt a slightly more liberal approach and have 20-30 g carbs during your training, and another 10-20 g with your other meals.

Carb Timing for General Performance

Even on keto, your glycogen stores in the muscles aren’t completely empty – your body is still using them, and they fuel a part of your workouts (typically the hardest part, such as heavy lifting).
After training, your body is much more likely to synthesize glycogen out of the carbs you’re having, compared to any other time (4). Partially refilling your glycogen stores after your workout yields very good results in terms of general performance.

Carb Timing: How to Do It

Ok, so you want to try timing your carbs. How do you do it, though?
Essentially, timing your carbs revolves around having a meal or two that is very low in carbs – such as 2-3 to 5 g net carbs or so – and redistributing your remaining carbs according to your goals (around your workout or later in the day).
Some ideas for meals or snacks that are very low in carbs:

Meat, poultry, fish – practically zero carb
Combine the above with a side of low-carb vegetables, such as 100-200 g spinach (1.4 – 2.8 g net carbs), a cup of lettuce (0.5 g net carbs), 100 g peeled cucumber (1.5 g net carbs), half an avocado (1.8 g net carbs), etc.
Eggs in any form, such as boiled, poached, fried eggs
Egg omelette or frittata with ham and spinach
Hard cheese – can be combined with any of the above
Olives – a 100 g serving comes at 0.5 g net carbs

Regarding the meal that is higher in carbs, you can use all of the above but have a more generous serving of vegetables, or eat vegetables that are slightly higher in carbs, such as cauliflower, peppers, cabbage, kale, zucchini, bok choy, broccoli or even carrots. You can check our complete keto food list here for more ideas of what to eat.
You could also have a big salad with cherry tomatoes and nuts, and combine it with a protein source of your choice, or just have cherry tomatoes as a side or as a keto snack.
Alternatively, you could enjoy a serving of berries or some (unsweetened) Greek yogurt.

A Day of Carb Timing

Here’s what a day of carb timing could look like if you decide to have your carbs in the evening:
Breakfast: Eggs + ½ or ¼ avocado
Lunch: Protein of choice + a side of spinach
Dinner: A big salad + protein of choice + a serving of berries/Greek yogurt (if needed)
Alternatively, if you decide to time your carbs around your training, it would depend on the time of the day when you’re working out.
For example, if it’s in the morning, you could have some berries with your breakfast, or Greek yogurt (or both); if it’s at midday, you could swap the dinner from the above example with lunch. Of course, plenty of options exist and you can tailor them to your specific needs and preferences.

Our Conclusion
So, what’s the verdict? Do you need to time your carbs around your schedule in order to be successful with your diet?
Not necessarily. You can do very well on keto without worrying about carb timing or carb refeed at all, if you just stick to your carb limit consistently, day after day. However, it can be a very useful strategy for achieving specific goals.
Essentially, it’s just another tool, in the same way, your diet is a tool (although carb timing has a much more specific function). If you’re struggling with falling or staying asleep, or if your workouts have taken a hit since you have started keto, carb timing can be an excellent strategy to tackle these issues. Additionally, having most of your carbs in the afternoon or in the evening could be beneficial for controlling your appetite, and therefore for weight loss. All you need is to reschedule your meal plan to adjust the carbs amount in each meal.
What’s your experience with carb timing? Have you tried it, and for what reason? Did it make a difference for you?

Keto Protein Source	Calories	Fats (g)	Net Carbs (g)	Protein (g)
Ground beef (4 oz., 80/20)	280	23	0	20
Ribeye steak (4 oz.)	330	25	0	27
Bacon (4 oz.)	519	51	0	13
Pork chop (4 oz.)	286	18	0	30
Chicken thigh (4 oz.)	250	20	0	17
Chicken breast (4 oz.)	125	1	0	26
Salmon (4 oz.)	236	15	0	23
Ground lamb (4 oz.)	319	27	0	19
Liver (4 oz.)	135	5	0	19
Egg (1 large)	70	5	0.5	6
Almond butter (2 tbsp.)	180	16	4	6

Quick guide to keto-diet

What is a Keto Diet?

A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.
When you eat something high in carbs, your body will produce 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 the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.1
Make keto simple and easy by checking out our 30 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program.

Looking for Something Specific?

Benefits of a Ketogenic Diet

There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet. Below, you’ll find a short list of the benefits you can receive from a ketogenic diet. For a more comprehensive list, you can also read our in-depth article here >

Weight Loss

The ketogenic diet essentially uses your body fat as an energy source – so there are obvious weight loss benefits. On keto, your insulin (the fat storing hormone) levels drop greatly which turns your body into a fat burning machine.
Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets; even in the long term.
Many people incorporate MCT Oil into their diet (it increases ketone production and fat loss) by drinking ketoproof coffee in the morning.

Control Blood Sugar

Keto naturally lowers blood sugar levels due to the type of foods you eat. Studies even show that the ketogenic diet is a more effective way to manage and prevent diabetes compared to low-calorie diets.
If you’re pre-diabetic or have Type II diabetes, you should seriously consider a ketogenic diet. We have many readers that have had success with their blood sugar control on keto.
You can read more about how keto can help control blood sugars by clicking here >

Mental Focus

Many people use the ketogenic diet specifically for the increased mental performance.
Ketones are a great source of fuel for the brain. When you lower carb intake, you avoid big spikes in blood sugar. Together, this can result in improved focus and concentration.
Studies show that an increased intake of fatty acids can have impacting benefits to our brain’s function.
You can read a few more benefits of keto for the brain by clicking here >

Increased Energy & Normalized Hunger

By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.
On top of that, fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.2 If you’re interested in the science behind how ketosis works, read more here >

Epilepsy

The ketogenic diet has been used since the early 1900’s to treat epilepsy successfully. It is still one of the most widely used therapies for children who have uncontrolled epilepsy today. Learn more about how keto can help with epilepsy in our article >
One of the main benefits of the ketogenic diet and epilepsy is that it allows fewer medications to be used while still offering excellent control.
In the last few years, studies have also shown significant results in adults treated with keto as well.

Cholesterol & Blood Pressure

A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets.3 Read more on keto and cholesterol >
Many studies on low-carb diets also show better improvement in blood pressure over other diets.
Some blood pressure issues are associated with excess weight, which is a bonus since keto tends to lead to weight loss. If you have high blood pressure or other blood pressure issues, click here to learn how keto can reduce blood pressure >

Insulin Resistance

Insulin resistance can lead to type II diabetes if left unmanaged. An abundant amount of research shows that a low carb, ketogenic diet can help people lower their insulin levels to healthy ranges. Read more on keto and insulin resistance >
Even if you’re athletic, you can benefit from insulin optimization on keto through eating foods high in omega-3 fatty acids.

Acne

It’s common to experience improvements in your skin when you switch to a ketogenic diet.
Here’s one study that shows drops in lesions and skin inflammation when switching to a low-carb diet. Another study that shows a probable connection between high-carb eating and increased acne, so it’s likely that keto can help.
For acne, it may be beneficial to reduce dairy intake and follow a strict skin cleaning regimen. If you’re interested in starting a ketogenic diet for your skin, consider reading our article on keto and acne >

What Do I Eat on a Keto Diet?

To start a keto diet, you will want to plan ahead. That means having a viable diet plan ready and waiting. What you eat depends on how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis.
You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.
Do Not Eat

Grains – wheat, corn, rice, cereal, etc.
Sugar – honey, agave, maple syrup, etc.
Fruit – apples, bananas, oranges, etc.
Tubers – potato, yams, etc.

Do Eat

Meats – fish, beef, lamb, poultry, eggs, etc.
Leafy Greens – spinach, kale, etc.
Above ground vegetables – broccoli, cauliflower, etc.
High Fat Dairy – hard cheeses, high fat cream, butter, etc.
Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

To see more specific advice on what (and what not) to eat, click here >

Try to remember that keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.
Protein should always be consumed as needed with fat filling in the remainder of the calories in your day.
You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. I recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g).

If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite (though snacking can slow weight loss in the long term). Sometimes we can confuse the want to snack with the need of a meal. If you’re in a rush and need a keto fast food option, there are some available.

Vegetables on a Ketogenic Diet

Dark green and leafy is always the best choice for vegetables. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sauteed in olive oil.

If you’re still confused about what a net carb is, don’t worry – I’ll explain further. Let’s say for example you want to eat some broccoli (1 cup) – seriously my favorite and most delicious vegetable out there.

There are a total of 6g carbohydrates in 1 cup.
There’s also 2g of fiber in 1 cup.
So, we take the 6g (total carbs) and subtract the 2g (dietary fiber).
This will give us our net carbs of 4g.

Here’s a list of the most common low carb vegetables. Though if you want a complete list, check out our guide on the best vegetables for a ketogenic diet >

Vegetable	Amount	Net Carbs
Spinach (Raw)	1/2 Cup	0.1
Bok Choi (Raw)	1/2 Cup	0.2
Lettuce (Romaine)	1/2 Cup	0.2
Cauliflower (Steamed)	1/2 Cup	0.9
Cabbage (Green Raw)	1/2 Cup	1.1
Cauliflower (Raw)	1/2 Cup	1.4
Broccoli (Florets)	1/2 Cup	2
Collard Greens	1/2 Cup	2
Kale (Steamed)	1/2 Cup	2.1
Green Beans (Steamed)	1/2 Cup	2.9

Note: Are you a vegetarian or vegan and want to go on a ketogenic diet? It’s still possible! Just keep in mind that the dietary restrictions can sometimes be a little bit intense. Make sure to plan ahead and prepare to aid your success. To help out, we’ve published articles (with 7 day meal plans included) for both the vegetarian ketogenic diet and the vegan ketogenic diet.

Example Recipes

Here are some examples of our newest ketogenic recipes. Click on the recipe to see a full detailed version with step by step photos and full nutrition breakdown:

This makes 8 servings of Avocado Coconut Ice Cream. Each serving comes out to be 222.38 Calories, 21.09g Fats, 6.88g Net Carbs, and 2.07g Protein.

Avocado Coconut Ice Cream	Calories	Fats(g)	Carbs(g)	Fiber(g)	Net Carbs(g)	Protein(g)
1 medium avocado	227	20.96	11.75	9.2	3.55	2.67
13.5 ounce coconut milk	751	81	11	0	11	7.7
½ cup heavy cream	405	42.94	3.38	0	3.38	3.38
¾ cup Allulose	0	0	0	0	0	0
2 tablespoons lime juice	8	0.02	2.55	0.1	2.45	0.13
1 cup coconut flakes	388	23.79	44.07	8.4	35.67	2.66
Totals	1779	168.71	72.75	17.7	56.05	16.54
Per Serving(/8)	222.38	21.09	9.09	2.21	6.88	2.07

This makes a total of 6 servings of Arugula & Caramelized Onion Salad. Each serving comes out to be 135.13 Calories, 13.19g Fats, 2.12g Net Carbs, and 1.86g Protein.

Arugula and Caramelized Onion Salad	Calories	Fats(g)	Carbs(g)	Fiber(g)	Net Carbs(g)	Protein(g)
3 cups baby arugula	15	0.4	2.19	1	1.19	1.55
1 teaspoon Swerve	0	0	0	0	0	0
¼ cup field greens	2.3	0	0.4	0.2	0.2	0.2
1/8 cup slivered almonds	63.5	5.5	2.4	1.4	1	2.4
1 medium onion	41	0.22	9.5	1.3	8.2	1.3
¼ cup feta cheese	99	8	1.5	0	1.5	5.3
3 tablespoons olive oil	358	41	0	0	0	0
2 tablespoons balsamic vinegar	28	0	5.4	4.8	0.6	0.2
2 tablespoons butter	204	24	0	0	0	0.2
Totals	810.8	79.12	21.39	8.7	12.69	11.15
Per Serving(/6)	135.13	13.19	3.57	1.45	2.12	1.86

This makes a total of 4 servings of Avocado Egg Salad. Each serving comes out to be 271.28 Calories, 23.68g Fats, 2.13g Net Carbs, and 10.5g Protein.

Avocado Egg Salad	Calories	Fats(g)	Carbs(g)	Fiber(g)	Net Carbs(g)	Protein(g)
4 medium eggs, hard boiled	252	17	1.3	0	1.3	22
1 medium avocado, halved	228	20	11.8	9.2	3.6	2.6
4 tablespoons mayonnaise	376	41.6	0.3	0	0.3	0.6
½ teaspoon garlic powder	5.1	0	1.1	0.1	1	0.3
¼ cup medium green onions	8	0.1	1.8	0.7	1.1	0.5
1 teaspoon hot sauce	0.5	0	0.1	0	0.1	0
4 slices cooked bacon	214.7	16	0.8	0	0.8	16
1 teaspoon lemon juice	0.8	0	0.3	0	0.3	0
Totals	1085.1	94.7	17.5	10	8.5	42
Per Serving(/4)	271.28	23.68	4.38	2.5	2.13	10.5

This makes a total of 4 servings of Cilantro Lime Shrimp with Crispy Coconut Caulirice. Each serving comes out to be 315.05 Calories, 25.23g Fat, 5.89g Net Carbs, and 17.43g Protein.

Cilantro Lime Shrimp with Crispy Coconut Caulirice	Calories	Fats(g)	Carbs(g)	Fiber(g)	Net Carbs(g)	Protein(g)
2 teaspoon coconut oil	80	8.92	0	0	0	0
¼ medium sweet onion	11	0.01	1.31	0.2	1.11	0.15
2 medium garlic cloves	9	0.03	1.98	0.1	1.88	0.38
1 1/4 cups canned coconut milk	557	60.26	7.94	0	7.94	5.71
24 tail-on precooked shrimp, frozen	224	0.63	0.45	0	0.45	54.35
3 sprigs cilantro, chopped	2	0.03	0.24	0.2	0.04	0.14
½ medium lime, juiced	6	0.02	1.85	0.1	0.75	0.09
2 tablespoons crushed red pepper	34.2	1.9	6	2.9	3.1	1.3
1/2 cup unsweetened coconut flakes	280	28	10	7	3	3
2 cups cauliflower florets	57	1.1	10	5.7	4.3	4.6
Totals	1260.2	100.9	39.77	16.2	22.57	69.72
Per Serving(/4)	315.05	25.23	9.94	4.05	5.89	17.43

We update the website multiple times a week with new and exciting recipes, so make sure you come back for inspiration on our keto recipes page here >
If you have trouble cooking, feel free to follow along with us on our YouTube channel to see exactly how we create our recipes!

Sample Diet Plans

If you want a sample plan that has a few different ways people approach keto (light breakfast, fasting) with various recipes for breakfast, lunch, and dinner check out our 30 Day Ketogenic Diet Plan.

The Importance of Fats in a Ketogenic Diet

There are four main types of fats that we see in everyday life — each one comes with a handful of misconceptions and misinformation that has built up over the years.
Saturated fats are typically demonized as the fat that causes heart disease, while vegetable oils usually get a free pass for being healthy. However, the truth is much more nuanced than this. To be optimally healthy, we actually need varying quantities of different types of fats.

A Brief Overview of the Four Fats

The way that we identify what type of fat we are eating is by the amount that is dominant in the mixture. For example, we call Olive Oil (which has ~75% monounsaturated fats) a monounsaturated fat, and we call butter (which has ~60% saturated fats) a saturated fat. However, these foods and all other natural foods will contain a mixture of:

Saturated Fats
Polyunsaturated Fats
Monounsaturated Fats

And in dairy, red meat, and processed foods with hydrogenated oils, we will find:

Trans Fats

Each one of these fats impacts our health in different ways, so let’s take a closer look each one and see how it applies to you, your diet, and your health.

Saturated Fats

Saturated fats get their name from the fact that they consist of single-bonded carbon molecules that are completely “saturated” with hydrogen atoms. Different saturated fats are named based on the number of carbons molecules they have.
For example, lauric acid (commonly found in coconut oil and breast milk) has 12 single-bonded carbon atoms, and stearic acid (commonly found in meat) has 18 single-bonded carbon atoms. Each one is a type of saturated fat, but they both have slightly different effects on our health (which we will learn more about later).
Saturated fats are typically found in higher quantities in animal products while the other natural fats (monounsaturated and polyunsaturated fats) are usually found in higher quantities in plant-based foods.

Saturated Fats and Your Health

Over twenty years ago, government guidelines recommended that everyone consume a low-fat diet that limits saturated fat and cholesterol. Why such a strict recommendation for so many people?
At first, we thought saturated fat and cholesterol would cause cholesterol levels to increase and plaque to build up in our arteries until we die of complications of heart disease.
Now, however, we know that the truth is much more nuanced than what we originally believed.
In general, saturated fats help keep your immune system healthy, your bone density normal, your testosterone levels in check, your heart beating, your HDL (“good”) cholesterol levels high — and, for the most part, are not associated with an increased risk of heart disease.
The reason why I wrote “for the most part” is that there are many different types of saturated fats, and they all seem to have different effects on our health and cholesterol levels. This is where the nuance comes in.
For instance, the current evidence suggests that caproic, caprylic, and capric fatty acids seem to have no effect on cholesterol levels along with antiviral, antibacterial, and ketogenic properties (i.e., they tend to be converted into ketones more quickly than any other fat). Conversely, lauric, myristic, and palmitic acids all seem to increase cholesterol levels in the same way (i.e., increasing both LDL and HDL cholesterol). Some studies indicate that myristic has the most cholesterol increasing potential, but the data is not conclusive. The only saturated fatty acid that has been found to decrease cholesterol levels and decrease plaque build up is stearic acid.
As you can see, within the saturated fatty acid category alone, we have the potential to increase cholesterol levels, decrease cholesterol levels, or keep them the same. This is part of the reason why we can’t blame saturated fat for heart disease, and why many studies find no relationship between saturated fat and heart disease.
But how does this apply to your keto diet?
Let’s take cheddar cheese, one of the most popular keto foods, for example. Cheddar cheese has these saturated fats in it:

Butyric acid
Caproic acid
Caprylic acid
Capric acid
Lauric Acid
Myristic acid
Palmitic acid
Stearic acid

The first four fatty acids have been found to have no significant effect on cholesterol, while lauric, myristic, and palmitic acid all have been found to increase cholesterol levels. These three cholesterol-raising saturated fatty acids make up the majority of the saturated fats in the cheese (check out this study if you’d like to see the fatty acid data that I am using), so its safe to assume that cheddar cheese would cause at least a small increase in cholesterol levels, right?
According to one study on cheese and butter consumption, the researchers found that cheese intake did not increase serum total or LDL (“bad”) cholesterol concentrations when compared with their normal diet — a diet which consisted of less total fat and saturated fat. In fact, the subjects experienced lower LDL, HDL, and total cholesterol levels when they followed the cheese intervention when compared to the butter intervention and the normal dieting period.
The researchers speculated about why this was the case, but couldn’t come to any conclusion as to why the cheese intervention lead to similar or lower cholesterol numbers for the subjects than a normal diet period that consisted of less saturated fat consumption.
Are you confused yet? Don’t be afraid to admit it, I am pretty confused myself — but there are still a few things that we can take away from the studies on saturated fats:

Concentrated sources of lauric acid, myristic acid, and/or palmitic acid (e.g., butter, tallow, lard, coconut oil, and palm oil) are much more likely to raise cholesterol levels. However, these fats may raise LDL and HDL levels in a way that are actually healthy for some people (we will learn how to figure out if this is the case for you later in this article).
Foods that contain saturated fat, as well as protein, fiber, calcium, antioxidants, and/or other health-promoting compounds, are likely to have a beneficial impact on your cholesterol levels, heart health, and overall health.
Avoiding saturated fat is not the best way to prevent heart disease, especially if you want to optimize your health.

The Practical Takeaways for Saturated Fats

The most practical advice I can give you regarding saturated fat consumption is not to fear them. Eating a burger or having an extra slab of butter will not clog your arteries.
However, some people will notice their cholesterol shoot up to unhealthy levels when they increase their saturated fat consumption (due to specific genetic traits). To check if this is you, simply follow the ketogenic diet for 4-6 weeks and get your blood tested for a lipid panel.
In general, you should make sure your total-to-HDL cholesterol ratio is getting lower with the dietary strategy that you are using. A ratio between 3 and 4 is good, and below 3.5 is ideal. If your ratio is significantly higher than before, then you may need to shift to a lower fat diet like paleo or a Meditteranean diet.

Polyunsaturated Fats

Polyunsaturated fats differ from saturated fats in that they are fatty acids that contain 2 or more double bonded carbon atoms. As a result of these double bonds, polyunsaturated fats are not fully saturated by hydrogen atoms, which is why we call it an “unsaturated fat.”
When we combine the two unique traits these fats, we end up with the name “polyunsaturated fatty acids” which can roughly be translated to “many carbon double bonds in a hydrocarbon chain.” To figure out exactly what polyunsaturated fat a particular fatty acid is, we simply find where the double bonded carbon atoms are on the fatty acid chain and name it according to that.

Polyunsaturated Fats and Your Health

Polyunsaturated fats are usually seen in the form of vegetable oils and have been hailed as being wonderfully healthy — but, in reality, they are normally highly processed and unhealthy in high quantities. In fact, studies have shown that intake of polyunsaturated fats from refined vegetable oils contribute to cancer and heart disease. Another interesting discovery regarding these fats is that arterial plaque is primarily composed of unsaturated fats, particularly
polyunsaturated fats, and not saturated fat. The reason behind this is polyunsaturated fats are much less stable than saturated fats and monounsaturated fats. Therefore, when they are in the bloodstream, they are much more vulnerable to becoming oxidized, damaging your arterial walls, and causing plaque build up.
However, this doesn’t mean that you should avoid polyunsaturated fats altogether. Two of them are actually essential for optimal health: Omega-3s and Omega-6s.

Omega-3s

Omega-3s are long-chain polyunsaturated fats that are commonly found in high amounts in fatty fish like salmon and sardines. They are lauded for decreasing inflammation, lowering LDL cholesterol, and improving a variety of other risk factors for cardiovascular.
To get the benefits of omega-3 fatty acids, the ideal dose is 0.5 to 1.8 grams per day of EPA + DHA from whole food sources like fatty fish.
The reason why I recommended whole food sources of omega-3s is because fish oil and other omega-3 supplements tend become oxidized during processing which not only robs you of their benefits but also adds toxic compounds to your body that will impair your health.
If you would like to learn more about omega 3s, check out this post.

Omega-6s

Omega-6s are essential for maintaining a healthy immune system and an optimal inflammatory response, but most of us get too much of it in our diets.
The problem with consuming too many omega-6s is that they can increase inflammation to the point where it starts provoking heart disease and other health issues.
For this reason, food items that are high in omega 6s (e.g., almonds, sunflower seeds, pumpkins seeds, processed foods, vegetable oil, sunflower oil, corn oil, soybean oil, and cottonseed oil) should be eaten sparingly. When you do consume omega 6s make sure they come from whole foods like nuts and seeds instead of fried foods, processed oils, or processed foods.
For a closer look at omega-6s and how they affect our health, check out this article.

The Practical Takeaways for Polyunsaturated Fats

To keep it simple, here are some practical recommendations regarding polyunsaturated fats:

Cut out all processed polyunsaturated fatty acids from your diet for best health.
Meet your needs for omega 3s and omega 6s with natural polyunsaturated fats, and you will be able to optimize your heart health.
Don’t eat too many omega 3s or omega 6s because they are only good for improving health and cholesterol levels when you consume them in moderation.

Monounsaturated Fats

Judging by how polyunsaturated and saturated fats are named, you can probably figure out what a monounsaturated fat is. Simply put, these fats have one double bond carbon atom. Thus, they are unsaturated with one double bond. Similar to polyunsaturated fats, we name monounsaturated fats based on where their double bond is found in its hydrocarbon chain.

Monounsaturated Fats and Your Health

These fats are pretty well known and accepted to be healthy. Many studies show that monounsaturated fats can improve insulin resistance and optimize HDL/LDL cholesterol levels (via increasing HDL cholesterol and lowering LDL cholesterol). This is great news for anyone who is struggling with heart disease and/or type 2 diabetes.
So far, I haven’t been able to find any negative side effect of consuming monounsaturated fatty acids that don’t apply to the other fatty acids as well. It also is much more stable than polyunsaturated fats and improves cholesterol levels much more reliably than saturated fats, so it is safe to say that this is a “healthy” fat that genuinely deserves its title.

The Practical Takeaways for Monounsaturated Fats

Make sure you are getting plenty of these fats in your diet. Here are some of the best sources of monounsaturated fats:

Olives and olive oil
Macadamia nuts
Avocados and avocado oil
Peanuts and peanut butter

Everything You Need to Know About Trans Fats

Trans fats hit the mainstream after we learned how to create them from an unnatural chemical modification, called hydrogenation, that allows them to have improved shelf life. This process completely changes the configuration of natural unsaturated fats in a way that changes how we digest and assimilate them — and all of these changes are negative.
For example, the consumption of trans fats has been shown to increase the risk of coronary artery disease more than any other fat by:

Raising levels of the LDL (commonly referred to as “bad cholesterol”)
Lowering levels of the HDL (often called “good cholesterol”)
Increasing triglycerides in the bloodstream
Promoting systemic inflammation

In other words, artificially produced trans fat creates the perfect storm for plaque build-up and heart disease. Your best bet is to avoid anything that has unnatural trans fats in it, or that has the word hydrogenated on the ingredients label.
On the other hand, natural trans fats (like conjugated linoleic acid) that are found in red meat and dairy may actually be protective against heart disease and improve metabolic health.

Cholesterol and Fat — Clearing Up The Controversies

One of the biggest health-related fears today is how fat consumption will clog your arteries and cause heart disease. To dispel some of the most common misconceptions regarding fat, let’s take a closer look at cholesterol and heart disease.
Cholesterol isn’t the mischievous compound that it is typically made out to be. In reality, it plays a crucial role in maintaining the health of our cells, and we can’t live without it. It only becomes a problem when the cholesterol particles are oxidized and start damaging your arterial walls.
Before we dig any deeper, let’s go over the basics of cholesterol.
In layman’s terms:

HDL – These are High Density Lipoproteins and are essentially known as the “good guy.” They are responsible for transferring cholesterol from the body’s tissue into the liver to be broken down. You can think of HDL as your cardiovascular cleanup crew.
LDL – These are Low Density Lipoproteins and are commonly known as the “bad guy.” Technically, this form of cholesterol isn’t bad. It actually helps bring essential nutrients to our cells once it leaves the liver. However, problems arise when these cholesterol particles oxidize due to interactions with other particles in the bloodstream. Eventually, these oxidized LDL particles will cause damage to the blood vessels that results in plaque buildup. It is also important to know that LDL particles come in different sizes. In general, small LDL particles tend to be much more susceptible to causing issues than large LDL particles.
LDL Receptors — Present in the cell membranes of your liver cells and other cells throughout the body, these receptors are one of the primary drivers of how much LDL cholesterol stays in your blood. When these receptors are being fully expressed, you are less likely to have LDL cholesterol accumulate in the blood, become damaged, and cause plaque buildup.
Triglycerides – This is the form that fat takes when it is being transported between tissues in the bloodstream. High triglycerides do not directly cause bad cholesterol levels, but they are an indicator that your cholesterol levels are not healthy.

When you have a low LDL particle count, you can get away with having small LDL particles in your bloodstream, as there’s less “traffic” to avoid. When you have high LDL counts, you will have increased “traffic” in your bloodstream, increasing the chance of oxidization and damage to the cholesterol particle and arterial walls.
When you have a low LDL count and large LDL particles, you will rarely have any issues. Your cholesterol can be moved easily throughout your bloodstream.
We also have to take into account our triglycerides, as these are moving through our bloodstream as well. These guys take up some extra space, so if you have a high triglyceride count, you need a higher amount of LDL particles to move it around. With more LDL particles, we increase the number of issues that can occur.
Blood sugar levels and carbohydrates also play a role in heart disease. High blood sugar levels tend to increase the likelihood that your LDL particles will become oxidized and start to damage your blood vessels. Studies have also shown that people on higher carb diets tend to have lower HDL levels and more risk factors for plaque build up in their blood vessels.
On top of all of this, if your LDL receptors aren’t being fully expressed for some reason, then your LDL particles (regardless of how many of them or what size they are) are at a greater risk of oxidizing and damaging your arterial walls.

What All of This Means For You

Initially, the story we were told about cholesterol is that we must keep our LDL levels low or else we will have heart disease. However, after decades of research, we have found that many other factors matter much more when it comes to maintaining cardiovascular health.
Here’s a quick overview of what we know now:

The size of your LDL particles plays a major role in whether or not it will become damaged and lead to plaque build-up.
Your total to HDL cholesterol ratio is a much better predictor of your heart disease risk than LDL cholesterol.
We should focus on optimizing LDL receptor expression to prevent plaque build-up.
Keeping blood sugar and triglyceride levels low will decrease the risk that your LDL cholesterol will cause problems.

This also gives us more clues as to what we can do to optimize our cholesterol levels and heart health. Here are some practical examples of what you could do:

Follow a low carb diet (like the keto diet) to optimize your blood sugar and triglyceride levels. This will help improve your cholesterol levels and decrease the risk of plaque accumulation at the same time.
Eat an adequate amount of omega 3s, plenty of monounsaturated fats, eliminate all unnatural trans fats from your diet, and limit concentrated sources of saturated fats (if they increase your total to HDL cholesterol ratio).
Decrease your inflammation levels by doing more low-intensity exercise, eating fewer omega 6 fats, eating more omega 3s, reducing stress levels, and eating more low carb vegetables.
Eat more fiber. The best way to do this while you are on keto is by eating low carb vegetables and keto bread.
Lose fat. Weight loss is one of the best ways to improve your overall health, decrease inflammation, and optimize almost every blood marker.
How to Know if Your Diet is Putting You at Risk
The simplest way to find out how your diet is impacting your heart health is by getting a blood lipid panel done after around 4-6 weeks of following your new way of eating.
The number that will give you the best indicator of your heart disease risk is your total-to-HDL cholesterol ratio. It should be between 3 and 4 (ideally below 3.5) to ensure healthy cholesterol levels and a substantially reduced risk of heart disease.

Putting It All Together — Fat, Keto, and Heart Health
How different fats affect our health is a remarkably complex topic. Each fatty acid category can be broken down into subcategories of more specific fats that each have different effects throughout the body. Plus, what these fats do to your health after ingestion depends on the food that contains these fats and the person who consumes them.
With that being said, we do know a couple of things about fat consumption and overall health that are likely to be true for most people:
For optimal health, we must consume saturated fats, polyunsaturated fats, and monounsaturated fats.
Certain saturated fatty acids (i.e., lauric acid, myristic acid, and palmitic acid) can raise both HDL and LDL cholesterol levels.
Other saturated fatty acids tend to have no impact on cholesterol and come with other health benefits (i.e., butyric acid, caproic acid, caprylic acid, and capric acid).
Consuming moderate amounts of omega 3s and omega 6s are essential for optimal health and cholesterol levels.
Processed polyunsaturated fats tend to contain too many omega 6s and oxidize easily, so they should be avoided.
Monounsaturated fats are more stable than polyunsaturated fats and have many positive health effects including cholesterol level optimization.
Unnatural trans fat consumption should be avoided because it will lead to unhealthy cholesterol levels.
The best way to get your fats is with minimally-processed whole foods that have other minerals, vitamins, antioxidants, and macronutrients them.

It is also important to recognize that we all respond differently to different diets. Some people may be able to tolerate more saturated fat and processed foods without any negative issues than others. For this reason, it is best to try out these recommendations and run a monthly blood lipid panel to see what works best for you:

Follow a low carb, whole food based diet like the ketogenic diet.
Eat plenty of fiber from low carb vegetables and keto bread.
Decrease your stress levels by doing more low-intensity exercise, sleeping more, and meditating daily.
Replace highly concentrated saturated fats (e.g., lard, butter, tallow, and coconut oil) with monounsaturated fats (e.g., avocados, macadamia nuts, and olives), omega 3s (e.g., fatty fish), and pasture raised meats, eggs, and hard cheeses if you find that a higher saturated fat diet is impairing your cholesterol levels.

After you’ve implemented these suggestions for 4-6 weeks, get a blood test from your doctor so that you can check your blood lipids. If your total-to-HDL cholesterol ratio decreased and is now between 3 and 4, keeping doing what you are doing. On the other hand, if your numbers are out of whack after following the recommendations in this article, then you may need to follow a lower fat, whole food based diet to see if that is healthier for you.
To learn more about cholesterol and how the keto diet affects your cholesterol levels, check out this article.
Or if you’d like to learn more about where you will be getting your fats from while you are following the keto diet, read through our keto food guide.

Ketogenic Diet Demystified

Introduction

Before modern medicine, numerous dietary solutions for epilepsy and other related conditions were proposed, such medications include the surplus or restriction of relatively every substance (meat, vegetable, or mineral), and fasting as a treatment for seizures was less recognized. It was in the mid-twentieth-century that the ketogenic diet plan was perceived as a potential therapeutic aid to mimic the biochemical effects of starvation. The ketogenic diet was created around 100yrs back as a feasible option, enabling the biochemical effect of fasting to continue, while giving fuel to the body. The ketogenic diet routine has a rich history in the United States and keeps on being used to treat extreme medical conditions.

This book is intended to highlight how smooth and easy adopting the ketogenic lifestyle can be. I've encountered more life-changing, positive changes with this next advancement in my eating style than I have with some other dietary plans. It's the most regular, most convenient, most compensating approach I've ever experimented with. The therapeutic investigations and research I've studied focus on glucose control through a high-fat, low-carb diet being the ultimate key to high well-being. I have zero uncertainty that the four months I've spent investigating this entire nourishment based ketogenic diet lifestyle has sent me closer to a life filled with happy and healthy days than some other approach I've attempted previously, it's a development, combined with my dairy-free, whole food friendly approach. The Keto Diet fulfills the more significant part of the markers for profoundly rooted wellbeing, the natural decrease in calories, increased saturated fats, glucose control, enhanced cell wellbeing, and that's only the tip of the iceberg. I am an all-encompassing nutritionist with an extraordinary enthusiasm for self-experimentation. This book records my journey with the ketogenic diet plan, everything that I looked into and experienced while getting acquainted with the keto diet plan, and keeping up a condition of nutritional ketosis.

Since my body is unique in relation to your body, your experience will probably be not quite the same as mine, and that is okay. I trust this guide will act as a protected and stable starting off point for you. I found that when I was first started researching about the keto diet, I had no clue what 75% fat, 10% carbs and 15% protein looked like on a plate, not to mention what it felt like in my body. With 30 days of eating basic meals, I fabricated a solid base (an inclination and an eye) for what my eating pattern closely resembled on a plate, and in my body. In case you're searching for a ketogenic diet with unlimited recipes with mixes of various ingredients, this isn't the book for you. If you are prepared to start a new way of life, a life of improvement by building a strong base with nutritional ketosis discreetly running in the background, at that point, The Ketogenic Diet De-Mystified is here to help your voyage, you are prepared, and I am here to guide you all.

What is the keto diet?

The ketogenic diet (keto) is a low-carb, high-fat diet. It diminishes glucose and insulin levels and moves the body's metabolism away from carbs and towards fat and ketones. It includes radically diminishing carb intake and replacing it with fat, the decrease in carbs puts your body into a metabolic state called ketosis.

A ketogenic diet is well recognized for being a low carb diet, where the body produces ketones in the liver to be utilized as energy. It's referred to by various names, ketogenic diet, low carb diet, low carb high fat (LCHF), and so forth. When you eat something high in carbs, your body will create glucose and insulin.

Glucose is the most direct particle for your body to change over and use as energy with the goal that it will be picked over any other energy source.
Insulin is created to process the glucose in your bloodstream by taking it around the body.

Since the glucose is being utilized as the primary source of energy, your fats are not required and are in this way stored. Usually, on an average higher carb diet, the body will utilize glucose as the essential type of energy, by decreasing the intake of carbs the body is stimulated into a state known as ketosis.

Ketosis and diet menus

At the point when your body encounters the regular physiological status of ketosis, it consumes fat, producing ketones as a result. Ketosis ought not to be mistaken for the perilous condition found in people with type 1 diabetes called ketoacidosis. When you're in ketosis, ketones and the fat you eat and have stored in your body turn into the main source of fuel for your brain, heart, and muscles. The Keto diet can help people with epilepsy to better control their seizures, and numerous weight watchers utilize these eating methodologies to induce fat burning. Ketosis has a suppressing impact on your appetite, which can enable you to stick to your diet. Always seek counsel from your specialist before making significant changes to your diet.

Eliminate Carbohydrate-Rich Foods

To achieve a state of ketosis, you have to diminish your carb consumption below 50g a day. Most people consume an average of 300g of carbs a day, so the sugar acquired from the absorption of carbohydrates constitutes their main source of energy. To enable your body to switch into a fat-consuming mode and enter ketosis, get rid of all grains, including breakfast cereals, bread, pasta, rice and granola bars. Sugar that can be found in desserts, jams, syrups, and drinks and furthermore starchy vegetables, for example, mashed potatoes, and corn.

Limit Your Carbs

You can get up to 50g of carbs a day from non-starchy vegetables, for example, broccoli, tomatoes, and mushrooms. Most non-starchy vegetables contain fewer than 5g of carbs per cup. However, the carb content differs among vegetables. Keep a record of your carb consumption to remain within the limit. You can also include small amounts of nuts or nut butter, an ounce of nuts and 2 tbsp. of nut spread contain under 5g of carbs, except cashews, which have a higher carb content. Cheeses like cottage cheese also give small quantities of carbs, consider them a part of your everyday carb consumption.

Moderate Protein and High Fat

Other than non-starchy vegetables, every one of your meals ought to include a healthy serving of protein and a high measure of fat. For most dieters, a serving of 3 to 5 oz. of protein is proper, keeping in mind that the meal should be adjusted based on your height, weight and activity level. Protein is, for the most part, found in eggs, meat, poultry, fish, and seafood. At every meal, add around 1 to 2 tbsp. of fat from butter, full-fat low-carb mayonnaise, a full-fat low-carb salad dressing, and olive oil. You can also increase your fat consumption with avocado, bacon or fattier cuts of meat.

When Does Ketosis Occur?

Ketosis can be defined as the existence of ketones in your blood. Ketones are created as a component of your body's natural metabolic process. However, abnormal amounts of ketones might be an indication of malnutrition or low insulin levels. Then again, some diet plan aims to use ketosis as a tool for weight reduction or to control epilepsy.

Ketones

Ketones are created by your body when you break down fats to use as energy. Fats are usually your body's "secondary" energy source since carbohydrates can be broken down for energy more rapidly. However, when you don't have adequate carbohydrates to supply the majority of your body's energy needs, your body will turn to a different source of energy, for example, your fats. Your fats are broken down into ketones, which would then be utilized as a source of energy for your cells.

Diabetic Ketoacidosis

One thing that can cause ketosis is diabetic ketoacidosis. Diabetic ketoacidosis happens because of type 1 diabetes, which makes your pancreas deliver almost no insulin. Diabetic ketoacidosis is caused by inadequate insulin levels, which keeps your cells from efficiently utilizing the glucose in your blood. Therefore, your cells will break down fats for energy, bringing about ketosis.

Dietary Ketosis

Ketosis can also result from a diet that is low in carbohydrates. Excessive carbs reduction also forces the metabolism into breaking down fats for energy. This is the basis behind a large number of the "low-carb" diets, for example, the Atkins diet plan. A special menu that is made to stimulate ketone creation can also be utilized to treat a few cases of epilepsy.

Acidosis

One of the side effects of ketone production is acidosis. At the point when ketones are created, the body also produces additional levels of acidic substances. This can bring down the pH of your blood, which is an estimation of the balance of acids and bases. The balance of acids and bases in your blood is precisely controlled, and acidosis can make your tissues to collapse. Acidosis can also make you to breathe more rapidly, as fast breathing reduces the level of carbon dioxide in your blood, which additionally diminishes the amount of carbonic acid in your blood.

KETO FOOD NUTRITION SERVICE

To be in ketosis, a state in which your body depends on fats, rather than carbohydrates, you have to adhere to a low-carb diet plan. Ketogenic diets have been utilized for a considerable length of time to manage epilepsy and enhance weight loss. Ketosis isn't dangerous, and it's entirely different from ketoacidosis, a critical medical condition that can affect free type1 diabetics. However, you ought to seek the counsel of your doctor before beginning your ketogenic diet to guarantee that it is safe for you. Drinks that are high in carbohydrates, like regular sodas can put you out of ketosis, but diet sodas are compatible with a ketogenic diet.

How to Exercise When you're in Ketosis

Since going keto implies completely reducing carbs, and since carbs are the body's primary source of fuel, you may be wondering what your choices are with regards to how to exercise while in ketosis.

Fortunately, while there are a few things to keep in mind, exercise is entirely possible on the ketogenic diet and even has some enormous advantages health and energy wise. These are necessary to know when moving through any misunderstanding about low-carb eating and working out.

Exercising in Ketosis

To begin with, we should take note of that the universal view of weight reduction, just eating less and working-out longer, regularly with prolonged bouts of cardio is obsolete and unsustainable. To see positive outcomes with regards to losing weights and getting leaner, what you eat matters genuinely. An excellent place to begin is checking out a guidebook to sourcing meat, dairy, and seafood. Hence, concentrating on the quality of your ketogenic diet itself, and keeping up a steady state of ketosis, is the most vital first step you can take. To check whether you are in a metabolic state of ketosis, testing your ketone levels is hugely fundamental.

However, exercise also has numerous advantages for your wellbeing. It's useful for the heart, builds muscle to keep you lean and toned, and strengthens the bones. Delightedly, exercise can completely fit into your routine while eating for ketosis; you simply need to remember a few simple considerations:

Type of Exercise

Nutritional requirements differ depending upon the kind of exercise performed. Exercises styles are generally separated into four classes: aerobic, anaerobic, flexibility, and stability.

Aerobic exercise, otherwise called cardio workout, is anything that keeps going for more than three minutes. Moderate intensity, steady-state cardio is fat consuming, making it quite friendly for the keto dieter.

Anaerobic exercise is identified by shorter bursts of energy, for example, weight training or high-intensity interval training. Carbs are the essential fuel for anaerobic exercise, so fat alone can't give sufficient power for this kind of training.

Flexibility exercises are useful for stretching out your muscle, supporting joints, and enhancing muscle scope of movement. Developing your flexibility can help to prevent injuries that can be caused by the shortening of the muscles over time. Yoga and basic after-exercise stretches are great examples of this.

Stability exercises incorporate balance exercises and core training. They help enhance your alignment, fortify muscles, and control of movement.

When you're in ketosis, the exercise intensity matters also:

During low-intensity aerobic exercise, the body utilizes fat as its primary energy source.
During high-intensity aerobic exercise, carbs are typically the fundamental energy source.

When you're in ketosis, you're utilizing fat as your essential energy source; this can make a high-intensity workout, in particular, anaerobic activities, more difficult at the start of the diet. But, there's an answer:

$$$$$$$$$$$$$$$$$$$$$$$$$$

What is Ketosis?

Ketosis is a natural system in which the body enables us to survive when the intake of food is low. Ketosis is the consequence of following the ketogenic, which is the reason it's sometimes called "the ketosis diet." Ketosis happens when glucose from carbohydrate nourishments is wholly reduced, which forces the body to locate an optional fuel source: fat. Albeit, dietary fat regularly gets a bad name, inducing apprehension of weight gain and heart complications, it's moreover your body's second favored source of energy when carbohydrates are not readily available.

In this state, we generate ketones, which are produced from the breakdown of fats in the liver. The ultimate objective of the keto diet is to constrain your body into a metabolic state. We don't do this through starvation of calories but the withholding of calories. Our bodies are quite adaptive to what you put into it, when you overload it with fats and take away carbs, it will start to consume ketones as the primary energy source.

In summary, ketosis happens when the liver breaks down fat into fatty acids and glycerol, through a procedure called beta-oxidation. There are three essential kinds of ketone bodies that are water-soluble molecules created in the liver: acetoacetate, beta-hydroxybutyrate, and acetone. The body at this stage additionally breaks down these fatty acids into a substance that is energy rich called ketones that travel through the bloodstream. Fatty acid molecules are broken down through the procedure called ketogenesis, and a specific ketone body called acetoacetate is built which supplies energy.

The objective of the ketogenic diet is to keep you in this fat-consuming metabolic condition of ketosis. This is accomplished by following a low-carbohydrate, high-fat eating routine that incorporates a medium amount of protein. Foods like bread, cereal, and sugary beverages are in this manner off the table, while fattier nourishments like margarine, grass-fed beef, fish, and also non-starchy veggies become the overwhelming focus, providing the dominant part of our everyday calories (as much as 70– 80 percent).

The Process of Ketosis

Ketosis is a variety of acidosis, an interference in the pH balance of your body that results from the presence of abundant ketones in your blood. Ketones, or ketone bodies, are a by-product of fat metabolism; they are discharged when fat is broken down for energy. Ketosis is a condition that is regular amid starvation and severe attack of diabetes. The presence of a lot of ketone bodies in your circulatory system may prompt a condition called ketoacidosis, which may bring about unfavorable symptoms. A ketogenic diet, when guided by a qualified medical expert, can lead to an immense amount of weight reduction in fat people, and they have proved promising in the treatment and management of epilepsy and particular types of cancer.

Metabolism

Ketosis comes about as a result of the accumulation of ketone bodies, which are a side-effect of fat digestion. At the point when glucose isn't accessible for your body to be utilized as energy, your body will start breaking down fat. At this point, when fat is broken down into glucose to be used as energy, ketone bodies are created afterward, and travel throughout your circulatory system, causing a state of ketosis. The ketone bodies are made in your liver and can be re-utilized for other metabolic procedures involved with energy production, or discharged from your body through your urine.

Ketoacidosis

Ketone bodies possess a positive charge, making them very acidic. Your body controls the acid-base balance typically in your bloodstream by bi-carbonate buffering and varying the quantities of CO2 in your blood through respiration. When ketone bodies become surplus in the circulatory system, your body won't have the ability to balance the acids, making your blood lightly acidic, a condition which is called ketoacidosis. Ketoacidosis may place too much stress on your liver and kidneys, enhancing the risk of kidney stones and renal system failure.

Nutrition

If your diet comprises of enormous quantities of protein and fat, with a low amount of carbohydrates, your body will more likely enter a state of ketosis. In the underlying phases of ketosis, your glucose levels are kept up through gluconeogenesis or the breakdown of proteins for energy. In the end, your body will not be able to sufficiently break down enough protein to form glucose so your body will start to break down fat preferably, causing the development of ketone bodies. Some ketogenic and low-carb diet deliberately induce a state of ketosis to increase your body's fat's consuming potential.

Identifying Ketosis

Whether you are in a state of ketosis or not can be checked by utilizing an over-the-counter testing strip called a keto-stick. Keto-sticks have a little pad on the end which is dipped in a recent sample of your urine. Inside a matter

the testing strip will change to one of a few colors, showing the number of ketone bodies in your urine. At the point when in a state of ketosis, your body may give off a particular scent which is caused by the release of acetone from your lungs and is often described as a natural fruit like smell in your breath.

Ketogenic Menu

Your ketogenic menu ought to be based on 1 to 2 cups of non-starchy vegetables, 4 to 6 oz. of protein and 1 to 2 tbsp. of fat at every meal. For breakfast, this could be eggs prepared in coconut oil, can be served with bacon and roasted tomatoes, or scrambled eggs with spinach and mushrooms cooked in olive oil. For lunch, you could have a bunch of leafy greens covered with cuts of chicken or meat, a couple of nuts or avocado cuts and either low-carb, a full-fat salad dressing made with additional virgin olive oil and balsamic vinegar. For supper, barbecue a salmon filet, several pork hacks or steak. Serve with a cream-based sauce and broccoli, cauliflower or asparagus finished with butter. Keep your snacks in carbs by snacking on a couple of olives, hard cheese, hard-boiled eggs, and smoked salmon or canned tuna. You can also have nuts or nut butter if they fit in your carbs management plan.

The Benefits of Ketosis

Ketosis is a metabolic phase in which your body starts to break down stored fat and to burn it for energy. As a significant aspect of this procedure, your blood level of ketones, results of fatty acids that have been broken down increase distinctly. Diets that are to a substantial degree low in carbohydrate always initiate a state of ketosis. While prolonged ketosis can be risky, moderate ketosis creates some medical advantages. Consult your specialist before starting the ketogenic diet.

Weight reduction

The ketogenic diet, promoted by New York City cardiologist Robert C. Atkins in the early 1970s, promises rapid weight reduction to the individuals who avoid most carbohydrates for more proteins and healthy fats. A minor departure from this low-carb diet has multiplied in the years since Atkins published his "Dr. Atkins Diet Revolution" in 1972. Followers of these diets intentionally initiate a state of moderate ketosis to burn off a portion of their stored fat.

Neuroprotective Properties

The utilization of ketogenic diet for the symptomatic treatment of epilepsy originated before the usage of these diet for weight reduction, going back to the early twentieth century. Despite the fact that analysts still don't entirely comprehend the mechanism involved, scientists believe that the ketones supply a more effective combustible for the brain and offer an upgraded level of protection against harm to brain cells.

Ketosis and Acidosis

Ketosis arises when the fat in your body does not break down completely, producing ketones. It's a condition that can happen when you go on a low-carb diet, and glycogen stores in your liver are exhausted. When you have excessively high acids in your system, you can develop acidosis. The acid build up can happen in your kidneys or lungs for some reasons. The development of ketones can cause an imbalance that prompts excessive acid production.

Diabetic Risks

Diabetics might be prone to ketosis or acidosis when insulin levels dip under the healthy degree or when ketones develop in the body because of unchecked insulin levels. Ketones are the result created when the body depends primarily on fat stores for energy. While short-term ketosis can enable you to get rid of excessive fat, ketones that keep on building up in your blood and urine are toxic and can prompt diabetic ketoacidosis, also called diabetic acidosis. The condition is more frequent with Type 1 diabetes. In addition to low insulin levels, severe infection, a heart attack or surgery can prompt diabetic ketoacidosis.

Symptoms

Diabetic acidosis requires medical attention. As insulin levels collapse, your body produces glucose by uncontrollably burning fat. Your body turns acidic as glucose starts to appear in your urine. As your body tries to adjust, your breathing becomes deeper and quicker, prompting a temporary fix as you blow off excess carbon dioxide. Side effects may begin with confusion, thirst, and increased urination and also, you may become unconscious. As acidosis advances, you can perceive acetone in your breath. Symptoms usually show up rapidly, so you should seek emergency care.

Dieting

A high fat and high protein diet that is low in carbs can prompt ketosis. At the same time, you have to burn off all the carbs in your bloodstream for your body to start consuming fat cells for energy. The balance is sensitive and ought to be observed by a specialist when you choose to diet by wiping out carbs entirely from your eating regime to avert ketone poisoning. Initial side effects of a low carb diet plan include dehydration, constipation, and the danger of developing gallstones or kidney stones.

Oxygen Interruption

Lactic acidosis is another severe condition that demands urgent medical attention. It occurs as a result of your body developing more lactic acid than it can discharge. Lactic acidosis is a typical reaction of a diabetic medication called metformin but can also occur as a side effect of AIDS, kidney failure, cancer or sepsis. Extreme exercise is a standout amongst the most widely recognized reasons for lactic acidosis, as indicated by Medline Plus. You'll feel nauseous and weak when lactic acid develops. Tests to check your electrolyte balance can disclose surplus lactic acid.

The Advantages and Disadvantages of Ketosis

Although ketogenic diets, as with different types of low-carbohydrate diet, are popular for use as weight reduction diet plans, the initially intended advantage of initiating ketosis was to forestall epileptic seizures. As the Epilepsy Foundation clarifies, ketosis is a state in which your body consumes fat, instead of carbohydrates, for fuel. This phenomenon is activated by an insufficient carbohydrate intake and a high-fat intake.

Ketosis has various advantages and disadvantages, yet you ought to consult your doctor before attempting to begin this or any other diet plan.

Enhanced Fat Loss

For a few, the essential advantage of ketosis is its capacity to help in dieting. Ketosis may enable you to enhance your body synthesis because your body consumes fat in ketosis. If you eat a decreased calorie level, your body will absorb stored body fat, not just fat from foods.

Epilepsy Management

While the specific component that encourages success on the ketogenic diet is unclear, some hint that it is ketones, specific particles that ketosis creates that aid in controlling seizures. Since your brain usually runs on glucose, which is gotten from carbohydrates, ketosis may initiate an adjustment in the brain chemistry that leads to the confinement of seizures. As indicated by researchers, most children who follow the ketogenic diet encounter half the same number of seizures as, before the diet, up to 15 percent may even stop experiencing seizures completely.

Adherence Difficulties

As a result of the profoundly restrictive nutritional guidelines, a proportion of four grams of fat for each one gram of protein or carbohydrates is standard; it can be trying to adhere to a diet that prompts ketosis. Remaining in ketosis can make it hard to find proper nourishment at social functions, school, and eateries. If you don't need to be in ketosis for epilepsy treatment but utilize the diet for weight management, you might be more enticed to stray.

Adverse Health Effects

Consuming a high-fat diet to maintain ketosis can be harmful to your long-term wellbeing. A lot of high-fat foods that are low in protein and carbs, for example, butter, coconut and egg yolks, are high in saturated fat, which can enhance the danger of heart disease. Furthermore, high-fat diets may cause damage to brain cells that help control your body weight.

Ketosis and Carbohydrates

A carbohydrate consumption of under 50g is required to initiate a state of ketosis. Carbohydrates are predominant in the standard American diet, averaging in the region of 200 and more than 300g of carbs a day. Carbs are not just found in sugary substances and beverages, for example, soft drinks, candies, and desserts, but also in starchy foods, for example, bread, rice, pasta, pizzas, and potatoes. For instance, a single can of regular soda holds around 40g of carbs and could easily jeopardize your keto diet plan.

Diet Sodas and Ketosis

Diet sodas are completely free of carbohydrates and get their sweet taste from sugar substitutes. Replacing your regular soda with a diet soda can enable you to reduce your carb consumption enough to reach the carb range that will allow you to stay in ketosis. Be that as it may, you should still track your day to day carb consumption to remain below 50g a day if you want your ketogenic diet to be sufficient. Ketone sticks that you can find at the drugstore can also enable you to determine if your diet is adequate at keeping you in a state of ketosis.

Other Ketosis-Friendly Drinks

Diet sodas are a decent alternative to fulfill your sweet tooth without including an excessive amount of carbohydrates. However, there are a lot of various approaches to extinguish your thirst while remaining in ketosis. For instance, you can drink sprinkling water, commercial sugar-free drink mixes, sugar-free coffee, herbal tea or homemade sugar-free iced tea. You can also include a splash of lime or lemon juice to any water to add flavor without involving carbohydrates.

Sweet Tooth

In spite of the fact that diet sodas won't conflict with ketosis and can help you to keep your carb intake low, it can maintain a sweet tooth and your urge to eat or drink sweet things. Preserving your carb consumption under 50g a day isn't easy and can lead to cravings for sweets and carbs, especially at the beginning of the ketogenic diet. Maintaining diet sodas and artificially-sweetened foods and drinks in your ketogenic diet plan could help maintain your sweet tooth and incite longings for sweets, making it more difficult for you to adhere to your diet plan.

Juice Fasting for Ketosis

Ketosis is simply the process where your body consumes primarily fat for fuels. It requires an inadequate dietary carbohydrate consumption. A juice fast needs you to consume primarily only carbohydrates. A ketogenic diet, for example, Atkins or other types of low-carb diets, remains totally conflicting with any juice-based diet. If you wish to lose fat, you should choose one or the other. Seek counsel from a health care practitioner before beginning any dietary program.

Ketosis

Your body can keep running on several types of fuel: amino acids, sugar, and fat. At the point when your body consumes mainly fat or free-floating fatty acids called ketones, you are in dietary ketosis. To accomplish this, you should severely diminish your consumption of all non-fibrous carbohydrates. Exercise will enable you to drain your glycogen reserves over time more; your body will move from running on sugar to running fundamentally on ketones.

Sugar and Ketosis

If you ingest sugar while in ketosis, you will move back into burning glycogen or sugar, it will take a while to achieve ketosis once more. The amount of carbs that you eat will have the most bearing on this; in any case, consuming carbs and fat together is much more disastrous. This is because your body will produce a lot of insulin accordingly and you will keep running on glycogen while your body stores the fat you just ate. While juice contains no fat, it, for the most part, includes fructose.

Fructose

The juice might be basically fructose, depending on its type. Fructose usually is an appropriate energy source, particularly because of its restricted capacity to cause a critical spike in insulin levels. Be that as it may, it is far less than ideal if you wish to remain in ketosis, unlike various other types of sugars, fructose is broken down mainly in the liver. While your body is processing fructose, your capacity to consume fat, particularly ketones, is limited. As fructose takes a longer time than any other sugars in the body to process, a cup of strawberry will keep you out of ketosis for a long time.

Juice Fasting

Juice fasting is precisely that, consuming only juice and water, initially, this may appear like a fantastic method to reduce calories, there are various issues with this approach. You are not getting any protein, your body needs protein for its amino acid content, and when you don't get adequate protein, you will break down muscle tissue for primary amino acids. You don't get fat, and fat is required for hormonal generation and control, essential fatty acids are vital for proper brain strength and sexual wellbeing. When you disregard to get your essential amino acids and fatty acids, you can predict that problems will happen.

WHAT DOES A DAY ON THE DIET LOOK LIKE?

As a depiction of what a typical day for the ketogenic diet plan may follow, here is an example of the meal program.

BREAKFAST

Two eggs, cooked in 1 tablespoon of butter.
½ container cooked spinach, in 1 tablespoon coconut oil.
One cup of coffee, mixed with one tablespoon butter and a dash of cinnamon.

Mid-morning snack

Six macadamia nuts.
Six raspberries.

LUNCH

Tuna salad (4-5 ounces canned light tuna, mixed with two tablespoons mayonnaise, ¼ cup chopped celery, ¼ cup chopped green apple, and salt and dark pepper to taste), served over one cup Romaine lettuce.
Salad (½ cup steamed green beans and 8-10 olives), finished with a blend of 1 tablespoon olive oil and ½ lemon juice.

Afternoon Snack

½ Avocado sprinkled with one tablespoon hemp seeds or 1 teaspoon nutritional yeast.

DINNER

8-12 ounces cooked steak, in 1 tablespoon butter.
One cup cauliflower, cooked in 1 tablespoon of hazelnut oil.

Dessert

One ounce 90 percent dark chocolate.
One tablespoon salted almond butter, dampened with a bit of cinnamon.

How To Use A Targeted Ketogenic Diet For Exercise

If you take part in an exercise that is more intense, for example, working out more than three days a week and at a high intensity, such as sprinting or weightlifting, you'll have to adjust your keto diet to fit your carb requirements for your type of exercise. Just adhering to the standard ketogenic diet likely won't be sufficient for this situation.

A good rule to adhere to is to eat 15-30 grams of quick acting carbs, like fruits, within 30 minutes before your exercise and 30 minutes after. This will ensure you provide your muscles with the best possible amount of glycogen to perform during the training and also heal. It allows the carbs to be used precisely for this purpose and avoid any risk of leaving ketosis.

Types of Ketogenic Diets

The variation between each ketogenic diet type relies upon carbohydrate consumption.

Standard Ketogenic Diet (SKD): 20-50 grams of net carbs daily.

Targeted Ketogenic Diet (TKD): 20-50 grams or less of net carbs taken 30 minutes to 1 hour before workout.

Cyclical Ketogenic Diet (CKD): Eating low-carb keto for several days, then eating higher-carb for two or three days.

Other than this change, you can proceed with the standard keto diet proportions for the rest of the day, and a standard keto diet ought to be unique for low or moderate aerobic, flexibility, and stability workouts.

Keto-Adaptation

Fortunately, as the body adjusts to low-carb eating and utilizing fat for fuel (which regularly takes around 2-3 weeks), exercise performance value can radically increase. Since the body isn't getting carbs for energy, it must turn to the secondary form: fat. This can change how the body uses energy when working out, as the favored source for muscles, glycogen, isn't as present without carbohydrate consumption.

However, the more somebody stays on a low-carb, ketogenic diet, and the body experiences what's known as keto-adaptation becoming more prolific at consuming fat and utilizing ketones for fuel. This adaptation plays a dominant part in more productively burning fat during the workout.

Health Benefits of Exercise in Ketosis

It may appear as though ketosis is an obstacle to long-term workout. However, it indeed has shown to provide significant advantages:

In a study conducted, during a three-hour-long run, 3-4 times more fat burn was seen in ultra-endurance athletes who ate low-carb for an average of 20 months versus those following a high-carb diet.
In a similar report, the low-carb group utilized and restored the same amount of muscle glycogen as the high-carb group.
Being in ketosis may furthermore help avoid fatigue during more increased times of aerobic activity.
Plus, ketosis has appeared to help with blood glucose maintenance during training in obese people.
As stated previously, the power of keto-adaptation helps low-carb dieters perform better in all types of exercise with fewer carbs over time.