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Ketogenic Diet Benefits
Health | July 01, 2015
It’s been about 2 years since I was introduced to Keto diet and began to experience and understand it’s benefits. I went in and out of Keto a few times to experiment and learn the workings of this lifestyle. I think that the Keto diet can come across as extreme and is not for everybody, however I have decided to get back on the horse and give it a longer run this time. The number one thing I love about this diet is the amount of sustainable energy it gives me throughout the day. Even though my earn your carbs diet has already been giving me plenty of energy to begin with, it’s still nothing in comparison to being on Keto. It feels like you have more clarity and you feel fresh the entire day, no matter how hard you work. This is the most important reason for me right now, because I have a lot going on and I need to be 100% focused on my work. I can use the extra energy, especially now during the summer when the heat slows me down, I’m excited to turn on the highly efficient fat burning mode and boost my metabolism.
What is a Ketogenic Diet?
The most simple way to describe this diet/lifestyle, a ketogenic diet causes the body’s liver to produce ketone bodies, which results in utilizing fat instead of glucose as a primary source of energy. Restriction of carbs is necessary in order to trigger the ketone bodies production, and the amount of carbs should not exceed 20g a day. The ratio of Fat vs Protein and Carbs is very important.
Generally, the macronutrient ratio varies within the following ranges:
What are the major benefits of Ketogenic Diet?
1. Improvement in sustainable energy production – no more blood sugar crashes that you experience when your body uses glucose as a main source of energy.
2. Decrease in insulin levels – this results in a rapid breakdown of fatty acids. When insulin levels are high as a result of high carb diet, the body’s ability to break down fatty acids is being compromised. Low levels of insulin also supports the release of many useful hormones associated with muscle growth.
3. Reduction of appetite – proteins and fats are quite filling and the ketones somehow seem to negate the sensations that come with cravings.
4. No more water retention – the foods the you eat have diuretic effect on the body. Lowered insulin levels will allow the kidneys to excrete the excess of sodium and promote fast water weight loss.
5. Rapid increase of fat loss – As your body is burning fat as the main source of energy, the metabolism is activated to burn even the most stubborn abdominal fat.
6. Say goodbye to the foggy brain – a diet that is rich in carbs provides too much glucose for he brain, causing it to become foggy and your cognitive functions to be impaired. The Keto diet will help you to think clear and your brain working at it’s full capacity.
7. Better sleep – reduced symptoms related to sleep apnea. No more daytime sleepiness or naps during the day.
8. Oral health – diet rich in carbs often leads to cavities, tooth decay and gum disease. Ketogenic diet improves the oral pH, protecting against oral health issues.
9. No more muscle stiffness or joint pain – Also, if you’ve been wanting to get more flexible, to improve your yoga practice, this diet is going to give you the advantage that you need. Diets that are rich in carbs are known to contribute to stiff muscles and inflammation in joints.
10. Better skin – Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.
Here’s a great interview with a lot of information:
There are a lot more benefits to this diet than disadvantages. The first few days (sometimes weeks) can be hard due to “metabolic shift”, if you stick to the rules and avoid the common mistakes however, it can be a very smooth transition. It’s not a diet for everyone since it’s quite strict and can be difficult for some people to adhere to. The only real problem is the risk of developing ketoacidocis – but that’s not a concern if you’re not diabetic. A non-diabetic body keeps the blood sugar and ketone production levels under tight control.
I’ve started my Keto diet a few days ago and will be sharing with you my journey, including recipes and how to jump start the Ketogenic diet and sail smoothly through the transition.
Private Member |
I’ve always wanted to try Keto but it is a bit daunting knowing where to start! Will be great to see your daily meals and tips of how to start getting into it 🙂 I feel like it will be less intimidating with others starting out as well!
Private Member |
Thank you so much for sharing Zuzka. I can’t wait to see your progress on this journey:-)
Private Member |
I’ve always wanted to try keto. im glad zuzka is posting meals cus I’m a little confused with carb/fat/protein ratio. I thought I was on it cus I’ve always stayed low carb but obviously not doing it right cus I don’t have tons of energy everyday and I feel too hungry. Plus I’ll have to give up my after workout yogurt w/ banana and pb 🙁 I’d rather have a six pack and lots of energy tho !
Private Member |
slovakia
This article and tip for a diet came like a pennies from heaven!!! It was my name day, two days later my birthday so I have to confess that I completely broke my clean eating!!! To get a tones of your favourite chocolates and watch it whole the day was really a tortute…so I managed to do everything for not having it neither on sight nor in my mind that it´s hidden somewhere in the kitchen. I really need to get back on a track for once and forever!! and I think I can give a try to this kind of lifestyle!! Thank you Zuzi!! Really thank you for everything!! I´ve been following you for quite a long time trying to get to the best shape I have ever been. My problematic bodypart is mainly belly after giving a birth. Although it seems that it has started to react on your trainings in a positive way it´s still a long, long journey…If I had been working so hard before delivering a baby my body would have been in absolutely different shape as it is now after putting the same effort and dedication to your workouts. And I hope that with Keto diet I can make results coming much more faster. Looking forward to your recipes and new workouts! I´m wishing a beautiful day to you Zuzi and all of you my Z-fellows:-)!!
Private Member |
I want to try this diet! can’t wait until u start to share the recipes with us. I eat wery healthy food but still can’t get be read of belly bloat so I’m hopping keto diet will help:-)
Private Member |
I try the earn your carbs method but by 4:00 despite the protein and vegetables I find I get dizzy and light headed. Then I grab for or make carbs for dinner. Sometimes I adopt a rule to only eat carbs at least 2 hours before my workout if I find I really need them. I guess super low carb diets aren’t for me but I really try. Today up until 3 I had 1 slice of bread post morning workout. Then at 3 I was really hungry and ate oast with milk and walnuts. By 5 I was crashing. I went to an Italian restaurant and ate half the large dinner roll and about 1/2 cup of pasta. I order eggplant parm so it wasn’t too bad. I did another workout 2 hours later. This long winded note in short: how do you avoid that carb craving crash?
Private Member |
Ketogenic diet is AMAZING! I have been on this diet almost a year. I feel great, I feel healthy, my skin looks younger and I lost 10 kg. If you want to know more about the ketogenic diet go on YouTube and follow STEPHANIE KETO PERSON – she is an active proponent, personal user and coach of the ketogenic diet. Zuzka, thank you for your exercises and new ideas every day – you are AWESOME!
Private Member |
Hi Z!
So I’ve been working out with you for about three months, and really enjoying all the workouts having lots of fun!:)
I have a quick question to ask if you are under a lot of stress would that prevent you from seeing results? I eat really healthy and I know you must hear that a lot but I honestly do, and I workout with you every day and I keep myself as active as possible throughout the day.
So my question Is if you are under a lot of stress would that prevent you from seeing results? I recently have been under a lot of stress and was wondering if that would prevent me from seeing results? Thanks so much for your time! Hope you have a wonderful 4th of July!!
Private Member |
I’d love to try this diet the only thing is I’m a Pescetarian. Is it smart for me to try this if I only eat fish?
Private Member |
ponte vedra beach, fl
I tried Keto back in January under the supervision of a well known Youtube Keto person, whom I paid to make a plan for me and guide me thought the steps. I was on it for 2 weeks and was having terrible blood sugar issues in the morning. After tracking my ketones and blood sugar levels for 10 days she told me the reason I couldn’t keto adapt was b/c my stress levels in the evenings are too high, which raises my cortisol and somehow or another messes with my morning blood sugars. Unfortunately with 4 children and a husband in grad school my stress is going no where anytime soon so I had to give it up. She says you can’t be stressed after 5pm. How can most people not have stress after 5pm?! I’m super bummed b/c I think it would be incredible for me since I’m so carb intolerant and I know the amazing things it can do for your body both on the inside and out. B/c I do eat lower carb (70ish grams/day) I do still make keto recipes for myself to enjoy when others are having treats here and there. Maybe someday when the kids are older and all the housework can be better evenly distributed again I’ll give it another go. Until then I’ll enjoy your journey. 🙂
Private Member |
lake tahoe, nv, usa
That sounds really strange Amy. I seriously doubt that you can’t get into Keto if you’re stressed. I would be kicked out of Keto frequently if that was the case and so everyone else who works for living, has a family and doesn’t live on a remote island 🙂 I think you didn’t give it enough time, because some people do need to give it up to 3 weeks. Also if you did experience a lot of headaches, you were low in sodium, and magnesium. Your coach should have told you to get a magnesium and potassium supplement and drink chicken broth at least. I hope you got your money back because this wasn’t your fault or because of high stress levels.
Private Member |
ponte vedra beach, fl
Sadly I did not get my money back. Aside from the morning blood sugar issues that made me feel sick until about noon I actually felt pretty good after that! I did take magnesium (I drink the Calm drink) and my salts were good. We use sea salt as a family and she had me alternate it with Himalayan salt. My only issue was the keto breath…..Holy. Moly. It got so bad my whole body started to stink. My family didn’t want to be around me by the end of the 2 weeks. I attributed this to the fact that I couldn’t adapt. I agree the stress thing is weird. This particular keto person is extremely strict. Much different than the other keto “people” on the net. I haven’t yet understood why the difference.
Private Member |
lake tahoe, nv, usa
Haha 🙂 I had to laugh about the Keto breath. Yeah that can happen if your protein intake is too low. If that happens you just have to increase the amount of protein you eat on a daily basis and the bad breath goes away. I totally admit that this diet can be quite complicated, but it’s because all the information is spread out and there are not many resources that people can learn from out there. It does require a lot of searching for answers, and a lot of discipline which is not easy when you have already busy life. I see it as one of the best sugar detox diets out there.