Eat Fat Without Gaining Fat - Ketogenic Dieting Made Easy

The basis of many diets in the past was, "If you want to lose fat, you have to lower the fat intake to minimum." That was also what the leading health institutes recommended. But in the last few years that thesis was proven wrong. There are many scientific studies that show that we lose fat faster if we limit our carbohydrate consumption to minimum, while increasing the fat intake.Article Source

Sources of energy for the body

Body needs energy for it's activity. In general body gets this energy primary from carbohydrates, then fat and if necessary also from protein. So if you limit the carbohydrate intake to 30grams or less, your body will have to search for alternative fuel source, which is fat. Your body can still manufacture carbohydrates from protein and one of the components of fat (glycerol).

Ketones.

Every organ except the brains and the nervous system can use fatty acids as an alternative fuel source. Actually the brains and the nervous system can function fairly efficiently without glucose (carbohydrates), because they can get up to 75% of energy from ketones. Ketones are a byproduct of the incomplete breakdown of fatty acids in the liver. They are used as fuel for brains and nervous system.

If you stay on the ketogenic diet for few days, the body starts manufacturing more and more ketones and it greatly reduces the usage of glucose. At the same time the conversion of protein to energy is reduced, which is very important when trying to keep lean body mass (muscle). More muscle mass you have, the more calories your body will burn. This is one of the reasons ketogenic diet is so effective.

Body adjustment to the ketogenic diet

Body needs three weeks to completely adjust to the usage of fatty acids and ketones as an energy source. If you try the ketogenic diet the first few days will be like hell, you will not be able to concentrate, you will be nauseous and weak. This is because the body needs some time to adjust to the new energy source. The body is used to carbohydrates and if you just lower your carbohydrate to zero, that will be a big shock. But when the body adjusts you will start benefiting from the ketogenic diet.

When you start eating high fat and low carbohydrate diet you will start influencing mainly two important hormones, insulin and glucagon. Insulin in the body transports nutrients from blood to cells (like glucose to muscles). Glucagon acts as an opposite , it influences the cells to starts releasing the stored nutrients to the blood stream. When there is a shortage of glucose it encourages the lives to produce glucose from other sources and releasing them to the blood, where they can reach any cell in the body.

If you lower the carbohydrate intake, the body gradually starts releasing less and less insulin and more glucagons. That and the small storage of carbohydrates in the blood soon starts to release fatty acids from the fat deposits and transporting them to the liver where they are metabolized. That leads to increase in ketone production, thereby putting the body in the state called ketosis.

How to reach ketosis

There are many different ketogenic diet, which are based on low carbohydrate consumption. I will explain few of them in the following articles, including with complete diet and training plans.

The basis of all ketogenic diet is that you lower the carbohydrate significantly. The maximal upper limit of the carbohydrate is 30-50g (that depends from a person to person, but if you intake less you will reach ketosis faster), Then you have to increase the fat intake (fat should represent the main source of calories in your diet). Also you should eat about 1-2g protein per kg (1g protein per lbs), so you will not lose lean body mass.

Ketogenic diet benefits over other diets
Ketones suppress appetite, which is ideal for a diet because you don't feel hungry all the time

Fast and efficient fat loss

Minimal muscle loss (although you will lose strength)

Ketones improve mood

Ability to have a cheat meal without a bad conscience

This was the overview of the ketogenic diet.

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The Shocking Truth About The Keto Diet | Dom D'Agostino on Health Theory

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Cancer & Alzheimer's May Be Prevented By Doing This

The top killers in America are heart disease, obesity, cancer, and Alzheimer's disease. Want to know something interesting? All of these diseases are linked to insulin and leptin resistance. To put it more simply: there is an underlying problem that is caused by eating too many carbs and/or protein.

Processed foods and grains, which Americans consume like they're going out of style, are loaded with sugars. By eating all of these sugars, the body develops a resistance to leptin and insulin, and that makes the body hold on to fat. Additionally, this resistance can trigger inflammation and cellular damage.

How can you fix this?

It may be time to have your body enter into nutritional ketosis. This means that your body starts burning fat instead of glucose (sugar). As more research has surfaced, studies indicate that a ketogenic diet could be the answer for many health problems, including cancer, heart disease, obesity, diabetes, and Alzheimer's.

A ketogenic diet is a very low carb diet that primarily consists of healthy fats, omega-3 fatty acids, and omega-9 fatty acids. You can get most of these from foods like sprouted nuts and seeds, avocados, coconut oil, or olive oil, in addition to many others. The goal with this diet is to eliminate glucose entirely, except from whole fruits and vegetables, so that your body begins burning fat for energy. The body only burns fat for energy once glucose is no longer available. Not only does this aid optimal health, but it helps you lose weight more efficiently, considering that your body is constantly burning fat for energy.

There are certain people who should not jump right into a ketogenic diet. If you are a diabetic on medication, take medication for high blood pressure, or are breastfeeding, there are certain extra measures you need to take, so do a little research before starting the diet.

The Benefits of Nutritional Ketosis:

Weight Loss: By switching to a ketogenic diet, you are essentially turning your body into a fat burning machine. Your body uses fat more efficiently than carbs, and burning fat usually helps establish a healthier metabolism.

Fighting Cancer: Cancer cells feed off sugar. That's a fact. By eliminating sugar and carbs from you diet, you may be able effectively prevent or fight cancer. Unlike the cells in our body, cancer cells cannot switch to use fat for energy. By starving the cancer cells of sugar, which they need to multiply, they essentially starve to death. Ideally, you want a diet that is 70% healthy fats (not junk food), 20% protein (ideally not from meat), and 5% healthy carbs (legumes, nuts, whole grains, or whole fruits and vegetables).

Improves Brain Health: More and more medical studies are revealing that a ketogenic diet can be a natural cure for Alzheimer's disease. By entering your body into natural ketosis, you establish a natural flow of ketones (small fuel molecules) to your brain. Eating certain foods negatively affects your brain, so it makes sense that foods, which nourish your brain, can improve cognitive function. The diet also increases your focus and mental performance.

Take note that healthy carbs are still an important part of your diet. Bread, chips, and loads of junk food are not the carbs you need, though. The aforementioned healthy carbs are great in moderation on the ketogenic diet. When transitioning to this diet, it is important that you stay hydrated. Your body also may need a two week transition period for it to start burning fat.

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Will This Break or Not Break My Fast: DEEP DIVE

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