Ketogenic Diet : Everything You Need To Know

If you could train your body to burn fat, would you? Of course, you would. Fortunately, that’s what the keto diet is all about — burning fat, rather than glucose, for energy.

What Is the Ketogenic Diet?

The ketogenic diet, or “keto,” is a high-fat, low-carb diet that puts your body in a fat-burning state known as ketosis. In ketosis, your body burns body fat, rather than carbohydrates, for fuel.

You get into ketosis by cutting your carbohydrate intake. Many people think of the keto diet as a super high-fat diet. But consuming massive amounts of fat isn’t nearly as important as cutting carbs when it comes to changing your metabolism to run off fat for fuel.

Ketogenic Diet Macronutrients

Macronutrients seem to be the cornerstone of any keto diet, but contrary to popular opinion, there is no single macronutrient ratio that works for everyone.

Instead, you’re going to have a completely different set of macros than your friend based on:

  1. Your physical and mental goals
  2. Your health history
  3. Your activity level

    The best way to figure these numbers out quickly is to refer to a calories calculator.

    Outside of your personal macros, there are general macro guidelines for a ketogenic diet:

1. 70-80% of calories from fats

2. 20-25% of calories from protein

3. 5-10% of calories from carbohydrates

  1. Below, these percentages are broken down into grams. Remember, these should be used as a guideline only. Your macronutrient goals will vary depending on your particular lifestyle.

    But here are some general guidelines when it comes to macros that just about anyone can follow.

  2. Fat Intake

    Fat is known as the cornerstone of the keto diet because fat doesn’t raise your blood glucose like carbohydrates.

    The real secret to getting into ketosis is to cut carbs. You can modulate your fat intake from there. However, the accepted rule of thumb for most keto dieters is to stick to anywhere from 70–80% of your calories from healthy fats.

    That means, if you’re consuming 2,000 calories per day, you would need 144 to 177 grams of fat.

    Protein Intake

    Protein has gotten a bad rap in the keto community. Some experts claimed that eating too much protein on a very low-carb diet could trigger a metabolic effect called gluconeogenesis. But that’s not true, either.

    Protein is extremely important on the keto diet — especially if you’re active or an athlete.

    Ideally, you should consume at least 0.8 grams of protein per pound of lean body mass to prevent muscle loss. For those of you with an extremely active lifestyle, 1 gram of protein per pound of lean body mass is ideal.

  3. So while most keto sites recommend 10–15% of total calories from protein, know that you can eat a lot more without raising your blood glucose or kicking you out of ketosis.

    CARBOHYDRATE INTAKE

    Most people who want to get into ketosis should get about 5–10% of total calories from carbohydrates. This usually looks like anywhere from 100-200 calories from carbs or about 25–50 grams of carbohydrates per day.

    Most people consume roughly 30 grams of carbohydrates on the keto diet. Depending upon your activity level and health needs, you might be able to consume up to 80 grams of carbs and remain in ketosis.

  4. What To Eat To Fulfil Those Cravings On Keto Diet

  5. When that afternoon slump hits, sometimes you just need a salty or sweet snack to get you through it. But many snack foods are high in sugar and carbs. So how do you keep snacking and stick to the keto diet at the same time? These keto-friendly snacks give you the between-meal boost you’re looking for without all the carbs.
  6. 1. Protein Brownies

  7. The tasty low-calorie snack that has no consequences. A Low Carb Diet Brownie fits into any keto/fat loss diet. It’s Gluten-Free & Keto Friendly.Make sure that the brownie choose has the highest amount of protein and fiber per calorie, making it amazing for every diet and metabolism.
  8. Explore Best Low Carb Brownie at Activ8me Online Store
  9. 2. Protein Cookies

  10. Protein Cookies which are keto-friendly are a perfect companion for your workout, morning Coffee, chilling our sessions with friends, late-night study sessions and your travels.
  11. These cookies are naturally high in protein and omega fats. Protein Cookies which are keto-friendly are extremely low in glycemic index and the composition of ingredients helps in boosting digestive health, energy levels, heart health, and overall health.
  12. Explore Best Low Carb Cookies at Activ8me Online Store
  13. 3. Seeds And Trail Mix

  14. Packed with protein, fiber and essential fats, nuts are one of this season’s best buys. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals and is great for a keto diet.

     Explore Best Range of Nuts, Seeds And Trail Mix at Activ8me Online Store

  15. Explore the Keto-Friendly Snacks Kit at Activ8me Online Store

 

Happy Dieting 😉

Zaid Zafar

Author

Even Celebrities Are Following This Keto Diet!

Ever wondered how celebrities manage to lose weight so quickly? If the answer to that question is yes, don’t worry, you’re not the only one.

Celeb diets become a fad just as quick which leads to them being followed rather redundantly. This happens since the diet followed is done so without much thought and analysis.

As entertainingly motivational these weight-loss stories seem, they require proper implementation and prudency.

The Ketogenic Diet 

The Ketogenic diet, also commonly known as the keto diet, low carb diet and low carb high fat (LCHF diet) seems to be ‘in’ these days.

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, according to WebMD.

In short, 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 instead starvation of carbohydrates.

 Indian celebrities who follow Keto: 

1.Huma Qureshi

The Bollywood actor known for her roles in movies like Jolly LLB 2, Ek Thi Daayan and Gangs of Wasseypur is known to follow the diet and often encourages her followers on social media to eat healthy. If she ever happens to crave something sweet; she makes sure to indulge in only a keto-friendly dessert.

2. Karan Johar

The popular film director recently took to Keto to lose 17 kgs in just four months! A fitter you is always a happier you.


3. Tanmay Bhatt

The famed comedian who founded AIB managed to lose 110 kgs. Yes, a hundred and ten kilograms! Take a bow, the Ketogenic diet.