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  1. AdamKeto

    Ketogenic Diet

    Overview The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that is popular as a fat loss diet within the fitness community. The diet forces your body to utilize fats for energy over carbohydrates. In the absence of carbohydrates (and thus glucose) the liver produces ketone bodies and fatty acids from fats. The most notable ketone bodies are acetoacetate and β-hydroxybutyrate in respect to energy. Once the ketone level becomes elevated, the body enters a state of ketosis in which your body will burn fat for energy including your body fat (provided that you are in a caloric deficit). Your brain does require some glucose to function, despite being able to function better on ketones. Your body will provide this from the small number of carbs eaten and through a process called gluconeogenesis where fat/protein is converted by your liver into glucose. Macro Distribution A typical macro ratio of a ketogenic diet is: 70% Fats 20% Protein 5% Carbs Note: The USDA includes dietary fibre in a products nutritional figures as part of the carbohydrate total and as such food products sold within the US will combine dietary fibre and carbohydrates. For Keto to accurately track your carb intake subtract the dietary fibre away from the carbohydrates to identify the net carb figure. In countries like the UK this is already done for you. Check your local regulations to be sure. Keto Flu and Subsequent Weight Loss It can take between 2-7 days to enter a state of ketosis. The initial weight loss is water weight for the first few weeks and many may also experience 'Keto Flu' for up to 5 days while their body adapts to the diet. Some symptoms may include: Sugar cravings Dizziness Brain fog Irritability Poor focus and concentration Stomach pains Nausea Cramping Confusion Muscle soreness Insomnia Three weeks is typically, and approximately, when body fat stores will be utilized for energy — given the person is in a caloric deficit.