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Learn the right way to lose fat fast with a no-carb “keto” diet

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Alongside the Atkins diet and the South Beach diet, people who are occupied with low starch ways to eating less carbs will probably need to approach the Keto Diet. Mainstream among numerous who are attempting to keep up glucose levels and lose muscle to fat quotients, the primary reason of this eating habit is, ‘consume fat to lose fat’.

Ketogenic diet meal plans (around 50 grams of carbs every day) are amazingly successful for getting lean if you reset the body’s enzymatic machinery to utilize fat as its essential fuel source without carbs. Look at the three issues with your eating habit that are absolutely bringing about your fat-loss level an excess of protein, insufficient great fat, and remaining carbs.

To break your level, pump up the fat in your eating regimen to around half of your total day by day calories and decrease the protein to 30%–40%. Whatever remains of your calories will come from vegetable.

Generally, bodybuilders select to get their protein from fish and lean meats, for example, chicken breast. Then again, on an eating regimen like this, you have to change to darker meats and oily fish. Consuming salmon, chicken thighs, lamb, and lean meat permits you to get your protein and fat in one source.

It’s OK to have a few nuts, however you should depend all the more on other fat sources that are without carb like oils and cheeses. Keep in mind that meal replacement and protein shakes are not the same.

KETOSIS DEFINED

 

When you are eating habit is drained of carbs, your glycogen levels drop and you enter ketosis—a procedure in which your cerebrum smolders ketone bodies to abstain from emptying the protein stores in your muscles and rather utilizes vitality from your fat store.

Numerous keto activists encourage that number to be 30 grams of carbs, however most people can in any case keep up ketosis while expending the 50 grams and this takes into consideration somewhat more space in the eating habit since you can expand the utilization of vegetables and a variety of flavoring’s that contain a few grams of carbohydrates.

The thought of the ketone eating habit is to get your body into a process called Ketosis where you quit smoldering carbs as fuel and rather turn to the blazing of what are known as ketones. This will happen when you bring your sugar levels to around 50 grams every day or lower.

CKD:

A CKD is an eating habit where you will consume a base measure of carbs every day (that 30-50 gram number) and on the weekend (or during a period that is proper for you) do a substantial ‘carb-up’ stage where you will consume a lot of sugars with an end goal to refill your muscle glycogen stores so you can proceed to workout the advancing week.

Ordinarily, just before the carb-up stage you will do a consumption workout where you attempt and get your muscles to totally dispose of their glycogen supply. At that point when you do the ‘carb-up’ stage, you cut pretty much all the fat out of the eating regimen so you are currently simply expanding protein and carbs.

Setting Up The Diet:

To set the eating habit up, first you take your lean body weight and multiply it by one. This will be the total number of grams of protein you are obliged to consume every day. After you get this number, numerous it by 4 (what number of calories are in one gram of protein) to get your total calories originating from protein.

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Ketogenic Diet, Meal Plan & Menu

What’s So Great About Being In Ketosis And Ketogenic Diet Plan?

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Developing this metabolic state of ketosis for a brief period of time has numerous superior advantages.

Benefit 1

The primary benefit that it increases the physical body’s capacity to make use of fats for gas, which acquires extremely lazy on a higher carb diet plan. When on high carbohydrate diets the physical body could typically expect an energy source to keep going into the physical body. But in the state of ketosis the body has to end up being efficient at setting in motion fats as power.

Benefit 2

An additional awesome aspect of being in a state of ketosis is that if the body has no more use for ketones they can be secreted through pee as a waste item. This means that sometimes your body will be peeing out body fatty tissue! Considering that you body is extremely efficient at keeping energy substrates for later use.

Benefit 3

Ketosis has a protein saving effect, presuming that you are consuming adequate volumes of protein and also calories to begin with. When in ketosis the physical body actually prefers ketones to blood sugar. Because the physical body has copious quanities of body fat this means that there is no should oxidize healthy protein to create blood sugar with gluconeogenesis.

Benefit 4

The reduced levels of blood insulin in the body, which creates higher lipolysis and free glycerol release contrasted to a typical diet when insulin is around 80-120. The hormone insulin has a lipolysis shutting out result, which can hinder using fatty acids as power. When insulin is offered numerous valuable bodily hormones are released in the physical body such as growth bodily hormone and other effective development aspects.

Benefit 5

One more little yet very crucial about the ketogenic diet plan is that when in the state of ketosis, ketones seem to blunt hunger in lots of people. I mean honestly, what is not best compared to being on a reduced calorie diet plan and not being starving constantly like you normally  such as on a higher carbohydrate diet. Since on the ketogenic diet  plan you need to take in a bunch of fat deposits, which hold 9 calories, you are not getting much meals quantity. This makes not being hungry an excellent factor when on the diet. When you include such thermogenics like the ECA pile as well as prescription hunger suppressants you will not think about your next dish. It’s sort of hilarious that when the Atkins’ diet  initially appeared among the very early objections was that the diet plan blunted cravings much!  is it compulsory to be hungry on a minimized calorie diet?

Benefit 6

The last benefit relates to the reality that a ketone body is an ineffective energy source as a result of the reality that when the fatty acid is converted to a KB it contains 7 calories. This indicates that the typical pound of fat deposits has less compared to 3500 calories.

 

What Is A Ketone, Or A Ketone Body (KB)?

A KB is formed in the liver with the Krebs pattern, or the citric acid pattern. When there is no glycogen for the body to run of, the pancreas launches glucagon. Glucagon is a catabolic hormone, considering that it is utilized to break body tissues for energy. In our situation glucagon is really essential because it is used to transform complimentary fatty acids into the energy substrate called a ketone. Ketones are free fatty acids damaged down via carnitine and glucagon. After the free fatty acids are refined in the liver the fats have been transformed into beta-hydroxybutyric as aceto-acetic acids, or,  what you  understand them as, “ketones”..

Ketogenic Diet

The 9 Proven Health Benefits of Low-Carb and Ketogenic Diets

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Low-carb diet plans have actually been controversial for decades.  They were initially demonized by fat-phobic health professionals as well as the media.   Individuals believed that these diets would certainly elevate cholesterol levels as well as reason heart problem due to the high body fat content.

However … times are transforming.  In almost every one of those research studies, low-carb diet plans appear ahead of the diet plans they are as compared to.   Not only does low-carb reason more fat burning, it additionally brings about significant enhancements in the majority of threat factors … including cholesterol.

There are some the verified health advantages of low-carb and ketogenic diet regimens.  Low-Carb Diets Kill Your Appetite (in a Good Way). Hunger is the solitary worst adverse effects of diet programs.

It is one of the major factors why numerous people feel miserable and ultimately offer up on their diets.  Among the most effective factors about eating low-carb is that it brings about an automatic decrease in cravings (1).

The researches consistently reveal that when folks cut carbs as well as eat additional protein and also fat, they wind up eating much less calories.  In reality … when researchers are comparing low-carb as well as low-fat diets in studies, they need to actively limit calories in the low-fat teams to make the outcomes equivalent.  Reducing carbohydrates is just one of the simplest and most efficient means to slim down.

Research studies show that some human  on low-carb diet  shed longer weight, faster, compared to others on low-fat diets … Also when the low-fat dieters are actively restricting calories.

Among the factors for this is that low-carb diet plans often to rid of excess water from the body. Because they reduced insulin levels, the kidneys start dropping excess salt, causing swift weight reduction in the initial week or 2 (3, 4).

In researches comparing low-carb and low-fat diet regimens, the low-carbers sometimes lose 2-3 times as much weight, without being hungry (5, 6).

Low-carb diet plans show up to be specifically reliable for as much as 6 months, yet after that the weight starts creeping back up since people quit on the diet and also begin consuming the same aged stuff (7).

It is a lot more ideal to think about low-carb as a way of life, NOT a diet plan. The only way to succeed in the long-term is to stay with it,  some people might manage to include in healthier carbohydrates after they have reached their goal weight.

Not all body fat in the body coincides.  It’s where that fat is stored that establishes  how it will affect our health and wellness and  risk of disease.  The majority of notably, we have subcutaneous fat deposits (under the skin) then we have natural body fat (in the stomach dental caries).  Visceral fat is fat deposits that tends to house around the body organs.

Having a great deal of fat deposits in that location can drive inflammation, blood insulin resistance and is believed to be a leading way of the metabolic disorder that is so common in Western countries today (8).

Low-carb diets are extremely efficient by lessening the hazardous abdominal fat.   Not only do they induce more weight loss than low-fat diet plans, also greater proportion of that fat is coming from the abdominal tooth cavity (9).

Bottom line: A big portion of the body fat lost on low-carb diet plans has the tendency to come from the harmful fat in the stomach of  dental caries that is known to create severe metabolic problems..

Ketogenic Diet, Meal Plan & Menu

A full one month meal plan of the ketogenic diet

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Hey people! So I know you’re all trying to find something that’s simple to adhere to  as I set out to make something for your ketogenic diet. A full one month dish plan of the ketogenic diet, the breakdown, the summary, and  do it naturally– which are the meals. Consisted of all dishes, all failures of final macros, and the daily malfunction of what you need to be eating.

Some people don’t count on calories on a ketogenic diet plan, but some does. For many ordinary people, the amounts of fats and healthy protein will suffice to keep you satiated and keep you in a calorie deficit. Though, the ordinary American is not always normal. There’s tons of hormone, endocrine, and deficiency issues that we should take into account.

That claimed, it does not consistently permit you to slim down when you are consuming greater than your very own physical body is using up.

“Macros” is a reduced model of macro nutrients. These are the “large 3”– fats, healthy proteins, and carbohydrates. You could use a calculator to learn  how much or how little of each you require in order to attain your targets. You can find the calculator on the gps bar.

A great deal of people take their macros as a “established in rock” sort of thing. You shouldn’t worry about hacking it each that every single day to the dot. If  a few calories over some days,- it’s fine. Every little thing will even out eventually. It’s all a lasting strategy that could function for you, and not vice versa.

I would like to put it around that I made this meal strategy  with women in mind. I took an average of 150 ladies and what their macros were. The outcome was 1600 calories– cracked down into 136g., of body fat, 74g of protein, and 20g net carbs a day. This is all constructed around a non-active lifestyle, like most of us live. If you like to improve or reduce calories, you will need to do that by yourself.

To enhance calories, it’s fairly easy– boost the amounts of fatty food you eat. Olive oil, coconut oil, macadamia nuts, and  butter are terrific methods to enhance fats without obtaining excessive of the other work in the method. Drizzle it on salads, rub it on veggies, treat on it – make sure you keep your pantry restocked!

To decrease calories, you will  have to think of what you need. More than likely, you will require less protein too. So, bear in mind the sections  of meals. Decrease them as you have to.

Last, but absolutely not least, is sticking to the diet plan! Ketosis is a process that happens in your physical body. You can’t have “that” rip off dish. If you do, it can hamper progression for as many as a week just before your body is back in ketosis and will normally operating once.

You would like to keep your cheats to none. Be prepared, see to it that you’re consuming what you require to be satisfied (“full”), and ensure you’re pleased with what you’re eating. If you have to force yourself to eat something, it will never excess in the long run.

This is just a guideline on exactly how you can eat on a ketogenic diet plan, so you’re quite welcome to alter of what type of meals you eat!.

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Ketogenic Diet

Some Health Benefits Of The Ketogenic Diet

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The ketogenic diet or simply known as the keto diet, has become very popular ever since its official inception in the 1970s. Children as well as adults can be highly benefited from a ketogenic diet. Here is just a brief look at what a ketogenic diet is and what benefits it has in store.

What Is A Ketogenic Diet?

A ketogenic diet is a high on protein, low on carbohydrate diet plan. It typically permits an individual to eat more meat, milk products, non starchy vegetables, nuts and fruits (that are low on carbohydrates). The objective is to reduce the glucose levels in the body. By reducing the consumption of glucose or carbohydrates the keto diet aims to burn more fat which is stored in the body and also tends to replace protein as the main source of energy rather than carbohydrates which is the biggest source of calories and hence energy among humans.

Four Main Health Benefits of Ketogenic Diet

 

There are four predominant health benefits of a ketogenic diet.

 

 

 

 

 

 

 

 

 

Epilepsy

Epilepsy has always been a concern among children. The ketogenic diet became popular in modern times but it has existed even a hundred years back. Reducing glucose levels and promoting the burning or fat has not much to do with treating epilepsy however replacing glucose with protein as the main source of energy for brain cells play a pivotal role in preventing seizures as well as in promoting healthy growth among children.

Weight Loss

Ketogenic diet became more popular once it was established as a successful diet for weight loss. The reason why keto diet is instrumental in weight loss is fairly simple to understand. Protein, in its natural form, as we consume it is not stored in our body. It is carbohydrates that gets converted to fat and prevents burning of fat stored in the body to derive energy. When one is on a protein rich diet, the amount of protein necessary for the body is used up and the rest is secreted and excreted out of the body. Oil rich preparations of protein sources such as meat may however lead to weight gain but that is because of the oils and not because of the protein source.

Diabetes           

Since keto diet is low on glucose, it is really not a surprise that ketogenic diet is advisable for those who are suffering from diabetes.

Bipolar Disorder

Ketogenic diet has been known to reduce the sodium concentrations in the brain cells. It has been scientifically proven that sodium concentration levels must be low to treat mental disorders, especially those that deal in mood sensitivity and bipolar disorder..

Ketogenic Diet

Working Out And Exercising While On The Ketogenic Diet

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Can I be Working out and exercising when I ‘am on the keto diet. As you may already know the ketogenic diet is a special diet that forces your body to go into the state of ketosis. While your body is in the state of ketosis it will change the energy source from your body from carbohydrates to fats as your main source for energy. Ketosis is an enjoyable to state to go into because it causes super quick fat weight loss and it also controls your sugar in your blood. It also has the benefits of preventing from you craving foods if you are the type who is always hungry. For you to achieve the state of ketosis you will need to cut down on your carbohydrates by A LOT! The recommended is less than 30 grams per day, the less carbs you intake the better for you. Once you cut down on your carb intake, your body will be forced to use a different source for energy, thus it will be burning fat.

Working Out While On The Ketogenic Diet

While on the keto diet you will be in a state of ketosis which is healthy and a perfectly natural condition to be in.  So when you are in the state of ketosis you will be having plenty of energy and will be feeling the opposite of lazy so you may be working out. One thing some people are troubled about during their state of ketosis is they claim that they do not have enough energy and strength while working out and that their performance was better when they were eating carbohydrates. Although one can lose weight without any form of exercise and activity on the ketogenic diet, some people who are motivated and want to get in great shape may want to work out. The only drawback is you will feel is a slight decrease in energy if you want to work out heavily.

How Much Should I Exercise While On A Targeted Ketogenic Diet?

If you are on a targeted ketogenic diet your body won’t have enough glycogen inside to support you in full serious workout. This is only if you work out for more than an hour (pro status). Although if you are the average type to work out around 30-45 minutes of exercise then you will have an advantage and this can help you reach your weight loss goal and also have higher endurance. So you should definitely exercise and workout if you can while on the ketogenic diet. As long as you won’t over do it and hurt yourself than you will be in great shape in no time and you will be burning the most fat possible. So working out is something optional you may do and it is not necessary..

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Ketogenic Diet

Can Vegetarians And Vegans Eat A Low Carb Diet – Is it possible?

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What Is Low Carb Diets?

Low-carb diets—we’ve all heard of them.  Cut the starch, replace it with protein, and your body will fuel up on its own fat to create a slimmer, sexier you.  This process is known as “ketosis,” and such diets can also be called “ketogenic diets.”  These protein-rich diets work by making the body consume its own fat stores for energy, thus slimming thighs and sculpting waistlines.

What Types Of Low Carb Vegetarian Diets?

Protein-rich?  But what you don’t consume meat or other animal products?  Isn’t that where most dietary protein comes from? How can a vegetarian or vegan reap the benefits of a low-carb, high-protein diet, such as Atkins?  Easily. With some creative meal preparation, diets of all restrictions can be tailored for optimal fat-burning.

   Pescetarians, or those who consume fish as part of an otherwise vegetarian diet, have a huge variety of ketogenic foods at their disposal. Oily fish like salmon and tuna provide a filling meal full of unsaturated fat. Shellfish of all varieties make a great foundation for a soup or salad, or can be enjoyed as a meal on their own!

Ovo-vegetarians are eat eggs, but no meat. This makes adjusting to a ketogenic diet easy. Omelets and quiches are only a two of the dozens of meatless, low-carb options for ovo-vegetarians. Cheese is a staple for lacto-, or dairy-consuming, vegetarians. Lacto-ovo-vegetarianism is the most common form of vegetarianism, and allows for the consumption of eggs and dairy and a low carb diet.

Vegans, those who don’t consume any type of animal product, can also find sources of protein for their low-carb diets. Nuts make a great, filling addition to any salad, or can be consumed by themselves. Beans can make a hearty vegan chili, as well as a great side dish for a (bunless!) veggie burger. Broccoli is another easy, animal-free way to add some protein to your diet.

Eating Packaged Foods For Low Carb Vegan Diet?

Packaged snack bars and shakes are another easy way to get some muscle-building protein, but be sure to read the ingredients before making a purchase and make sure it is low carb. Some of these might include animal products or by-products and thus be unsuitable for those following a vegan regimen. These supplements can prove to be very important to those abstaining from meat because they create variety in an often-limited diet.

A ketogenic diet can do great things for your body. Cutting empty and excess carbs will make you healthier, more energized and ultimately, happier. Your new, sleeker body will thank you for it! So don’t let concerns about protein-deficiency keep you from trying a vegetarian or vegan ketogenic diet. You can do it. A low carb diet is really simple if you know what foods to eat and it can really help with wieght loss, so eat a low carb diet now..

Ketogenic Diet

What Are Ketostix And How Do I use Them + Color Chart

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If you have been catching up on the ketogenic diet lately, then you have surely must have heard some people talk about ketostix (sometimes incorrectly spelled as keto sticks or ketosticks). So let’s gets back to the question, what are ketostix? And what do you need them for? Those two questions will be answered in this article – ketostix and ketone urinalysis testing.

What are Ketositx?

All in all, Ketostix are tiny, skinny plastic strips with a small color screen type area on it. When you take a ketostix and dip it in our urine (or pee on it), the color screen are will change color and will let you know the amount of ketones that you have at the moment in your urine. This is very important for people who are on the keto diet because it will let you know that your body has been adapted to ketosis and that you are in the right path in your diet. In other words you are doing your diet correctly. So if you are on the keto diet I would really recommend you to get them and they are not expensive.

Do I need to buy ketostix?

There is no correct answer to this question simply because it is based on the individual. If the individual is new to this keto diet and unsure than they will be very useful for them because it will show them if they are doing the keto diet correctly and have decreased their carbohydrate intake to force the body to go into ketosis, there for using the fat for energy instead of other sources like carbs. People who are more experienced with the ketogenic diet may use the ketostix to help them show how many more carbs they can eat before they are out of the ketosis state.

Ketostix can also be a great motivation player in your keto diet. Once you see your strip turn into the purple color you will have a positive movement in your attitude thus making your stay motivated. Some of us may require that little bit of motivation to go the extra mile. It can seem ridiculous to some, however doing the ketogenic diet won’t be easy to others and definitely not an easy task to accomplish, so getting them can be just proof for you that you are actually burning your fat.

Where can I buy Ketostix?

Ketostix are available at most local pharmacies like cvs pharmacy or Walgreens; however I would recommend purchasing them online from Amazon. The ketostix on Amazon are of high quality and they work without any problems. The price on Amazon is also a lot cheaper than in the pharmacies and it also gets shipped right to your door fast.

If you do go out and buy them at your pharmacy, you won’t be having that much problems getting them. Just ask an employee who works there and they should be able to point you to the brand name ketostix which is produced by Brayer. If you run into problems finding this brand or they are having trouble knowing what it is here are some other names for them.

–          Ketone testing strips

–          Ketone test strips

–          Lipolysis test strips

–          Ketone urinalysis strips

–          Urinalysis reagent test strip

–          Keto strips for urine

 

How to use ketostix?

It’s very simple; all you need to do is dip the strip into your urine or just pee on it and an area on the strip shall change colors indicating your result. You can find more detailed instructions on the back of the box and what the colors mean. Hope this helps answer some of your questions that you may have had about ketostix.

Ketostix Color Chart

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Ketogenic Diet, Meal Plan & Menu

What To Eat While On The Ketogenic Diet

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A ketogenic diet works like this; when your body does not store carbohydrates inside of you for energy, your body will then have to run on by going inside of your fat stores as the main fuel source. The scientific term for this is called ketosis. Thus this causes your body to lose weight rapidly and efficiently by using your pure fat for efficiently operate your body.

To go into a ketosis state, you will need to eat foods that are very low in carbohydrates and high in fat diet.  So your ketogenic diet should be mostly consumed of the following, proteins, fat and green vegetables which should cover up for most of the carbohydrates you eat but will also give you very important vitamins that you will need to function. I will give you some foods that are great while on a ketogenic diet below.

Foods to Eat on a Ketogenic Diet:

  1. Fish. Fish is very important and very healthy. The fish you buy should not be preserved with sugar. It also should not be breaded fish. Make sure when purchasing your fish that it is fresh.
  2. Poultry Products. This includes chicken turkey and so on. Since you are on a high fat diet you should leave the skin on the bird since you need the most fats intake and you get that from the skin.
  3. Vegetables. Eat your veggies, except carrots and broccoli. The veggies will be a source of the carbohydrates you consume. Try eating vegetables with the lowest amount of carbs in them such as peas, spinach, leaves, lettuce and tomatoes are just some of them.
  4. Cheese. My favorite :). The cheese should be around the size of a match box but it also depends on many other factors.
  5. Meat. Eating meat is preferred when on this diet. Meats like beef, pork and ribs are great. You may eat process meats like pepperoni sticks frankfurters but just check the carbs in it before you eat it. Since you need to eat as little carbs as possible.

What did we learn about the ketogenic diet?

The foods above are an idea of what foods you should eat while on this diet. So you body can use energy directly from your fat source instead of using energy from the carbs your food gives your body. Of course the ketogenic diet will need a lot of more careful planning for it to be successful. Some things you should not forget about is to keep your carbohydrates as low as you possibly can and your fat intake high. Plan carefully, so take more time to read our articles about the ketogenic diet.

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Ketogenic Diet

What Is A Ketogenic Diet ? And The History

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What is a ketogenic diet? It is a diet that consists of eating high fat foods and protein along with eating low carb foods. It is used to mostly treat epilepsy in people. What this diet does is confuse your body into using the fats for energy instead of using the carbs as energy. Usually what our bodies do is process the carbohydrates we consume for energy instead of fats to fuel our brain. Although if our bodies are on a low carbohydrate diet, our liver will take the fat we eat, process it and transform the fat into fatty acids and ketone bodies (compounds). The compound then passes through your brain and will replace the glucose as your number one energy source.

When there is a high number of the compound (ketone bodies) in your blood, the medical term for it is ketosis. Ketosis leads to a reduction in the number of epileptic seizures one may have those are the plus from what is a ketogenic diet topic.

The first therapeutic diet for epilepsy gives almost the correct number of protein so that the body may function properly including the growth of muscle, tissues and so on, and repair of the body. Protein also provides the same consistent weight for the age and height of the patient. This original diet provides an amazing 4:1 ration by examining how much the fat weighs in one’s body to the total of protein and carbs.

Closer look at what is a ketogenic diet history

This ketogenic diet was created in the 1920’s, almost 100 hundred years ago. The purpose of this diet was to find a treatment for pediatric epilepsy. So what is a ketogenic diet? It is a diet which is high in fat and low in carbohydrates and a normal amount of protein consumption.

One interesting fact is that mostly all of the fat is created of molecules. These molecules are named long-chain triglycerides. However medium chained triglycerides are produced from very fatty acids that have shorter carbon chains in them than the long chain triglycerides, which are more ketogenic. Another version of this diet is know by the name of MCT ketogenic diet. However this diet uses some form of the coconuts oil that contains a lot of MCTs and provides around half the calories. So for this diet a lot less fat is needed to be consumed and a large proportion of carbs and protein can be eaten which in return allows a larger choice of food varieties.

 

The Results of what is a ketogenic diet?

The results of the diet helped half of the people who have tried it. Although not everyone benefited from this diet it helped the rest. In the year of 2008 there was a case study done, controlled study and it showed that this diet did help benefit the patients for treating refractory epilepsy in children that took this ketogenic diet. Although this diet works for children, there is still evidence that this diet can help benefit adults as well.

This post should have given you a slight idea of what is a ketogenic diet. Some parts of this article may be confusing, just read it over and you should have a much more clear view of what is a ketogenic diet..