What is Keto?

 

Need some recipes while living the keto lifestyle?

www.reddit.com/r/ketorecipes

 

Do you want to get buff while still being keto?

www.reddit.com/r/ketogains

A place to learn alot about what living your life on keto please visit

www.reddit.com/r/keto below is from the FAQ document.

 

What is a ketogenic diet?

A ketogenic diet is any diet that causes ketones to be produced by the liver, shifting the body’s metabolism away from glucose towards fat utilization. Typically on a moderate to high carb diet, the body will prefer glucose for fuel (usually from dietary carbs), but by restricting carbs, the body will prefer fat for fuel. By inducing ketosis, a series of adaptations will take place.

 

Ketosis is also an effective way to control your blood sugar. When you eat something high in carbohydrates, your body produces insulin to get rid of all the sugar in your blood. But since there is already carbs to be used for fuel, your body will be storing fat cells and not releasing any to be burned. So by reducing carbs and being in ketosis, your insulin levels will be regulated at a lower level, and your body will want to access your body fat for fuel instead. In most cases this means impressive weight-loss!


With controlled blood sugar levels, you will experience less hunger and cravings. Paired with an adequate protein and high fat intake, you will feel both satisfied and satiated by the diet.

 

What do I eat?

A typical ketogenic diet is any diet which restricts carbohydrates between 0-50g of carbs per day. The general recommendation of /r/keto is to start with 20g of net-carbs per day. This limit will guarantee ketosis for the vast majority of the population. It also does a good job of eliminating junk foods, refined carbohydrates and any other “fattening” foods.

 

Net-carbs are the total carbs minus the fiber carbs (fiber doesn’t count because your body doesn’t absorb it). For example, a cup of chopped broccoli is 6g of total carbs and 2g of fiber. 6g - 2g = 4g net carbs.

 

Your carbs should ideally come from whole-food sources such as vegetables, nuts, dairy, etc. Try your best to avoid refined carbohydrates such as breads, pastas, cereals, starches (such as potatoes), beans/legumes, and other refined sugars such as white sugar, HFCS, and even sugar from fruits.

 

Most meals should focus on a protein and a fat with a side of vegetables. Some examples would be: a steak with a side of sauteed spinach or chicken thighs with a side of broccoli and cheese sauce. Snacks can include nuts and seeds, cheese, or anything “keto-friendly”. When in doubt, check the nutrition label or Google the carb count to see if it fits within your daily carb goal.

 

Side note: Be wary of claims such as ‘effective carbs’ or ‘net carbs’. Many of these items will use sugar alcohols, which do in-fact count (at least partially) and will have an effect on your blood sugar.


Adequate protein is also a very important aspect of the Ketogenic Diet and it will help you preserve muscle mass.

 

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