Like some cars, human beings are “hybrid cars” in terms of energy consumption. We can use sugar (glucose or simple carbohydrates) or fatty acids to meet our daily energy needs. However, we cannot simply decide to use one or the other if there is sugar, our body will burn the sugar first, and any sugar that is consumed but not burned will eventually be stored as excess fat.
When our daily intake of simple carbohydrates (bread, pasta, rice, candy, some fruits, etc.) decreases, our body will begin to burn fat for energy. However, fat must first be broken down into ketones. This is the basis of the so-called ketogenic diet or ketogenic diet.
Many people have significantly lost weight by adopting this diet. The main premise of the ketogenic diet is that one should consume 70% of calories from healthy fats (instead of total food), 25% of calories from protein, and approximately 5% of daily intake from simple carbohydrates. Calories-In other words, this is a diet plan high in healthy fats, medium protein, and low in simple carbohydrates. The keto diet recommends keeping simple carbohydrates (converted into sugar) below 50 grams (or 20-25 net carbohydrates) per day.
The history of the ketogenic diet
The keto diet is not always used for weight loss. It was originally a treatment for drug-resistant epileptic seizures. As early as the 1920s, it was observed that some children with epilepsy who did not respond to anti-epileptic drugs responded well to the ketogenic diet. In many cases, as long as you stick to your diet, the seizures will disappear completely.
Today, the ketogenic diet has been used as a popular weight-loss strategy. Many people who consume a low-carbohydrate/high-fat (LCHF) diet report feeling more energetic, especially when the excess weight starts to drop. Although this is promising for those who want to lose weight, as with any diet, consult your doctor before starting to make sure it is the right choice for you.
Examples of foods allowed on the ketogenic diet
Dairy products: heavy cream, almond milk, coconut milk, cheese, Greek yogurt (all without sugar)
Fats: almond oil, avocado oil, coconut oil, butter, linseed oil, grape seed oil, hemp seed oil
Non-starchy vegetables: broccoli, cabbage, cucumber, kale, arugula, garlic, jalapeno, spinach (basically vegetables grown on the ground)
Low-sugar fruits: avocado, blueberry, strawberry, raspberry, cherry
Poultry: chicken, turkey
Meat: beef, pork, veal
Seafood: bass, crab, salmon, tilapia, tuna, etc.
Nuts and seeds: almonds, Brazil nuts, cashews, pecans, pistachios, pumpkin seeds
How we process sugar
Human cells use many forms of sugar (glucose) as their main source of energy. Unwanted sugar is stored in the liver and muscles in the form of glycogen. Humans can store a 72-hour supply of glycogen to provide sugar when they are hungry and need a fast energy source.
This storage provides an evolutionary advantage, enabling humans to survive hunger. However, when hunger does not occur and a person consumes more sugar than needed, fat storage occurs.
How does the keto diet work?
The low carbohydrate and low sugar intake of the ketogenic diet can cause excess fat to be broken down into free fatty acids. These fatty acids are then converted into energy, and ketones are produced by the liver.
Ketosis occurs when a person reduces their simple carbohydrate intake to less than 50 grams per day (20-30 net carbohydrates) and maintains physical activity.
According to my experience, once the weight loss goal is reached, it is important to choose one day a week to eat fruits (bananas, apples, etc.) and healthier carbohydrates (brown rice, quinoa, pasta, lentil pasta, yam, etc.) to consume—— This helps maintain the flexibility of the metabolism.
Keto Diet Grocery Essentials
Avocado oil
Avocados are very popular among people who adhere to a ketogenic diet. However, few people realize that avocado oil is also edible. This is a good cooking oil because its smoke point is as high as 520 degrees Fahrenheit (271 degrees Celsius), which means it is stable at this temperature.
Avocado oil is composed of linoleic acid, oleic acid, and other monounsaturated fatty acids, which are healthy fats with anti-inflammatory properties. These fatty acids are believed to not only lower cholesterol and blood pressure but also promote weight loss. One tablespoon of avocado oil contains 124 calories, 14 grams of fat, and no carbohydrates. Avocado oil is not MCT (medium-chain triglyceride) oil.
coconut oil
Coconut oil is one of the most popular MCTs and is often used because of its brain health benefits and aiding weight loss. A 2009 study showed that consumption for 12 weeks can lead to waist weight loss. Coconut oil has a smoke point of 350 degrees Fahrenheit (177 degrees Celsius) and is an excellent choice for cooking at low, medium, or high temperatures. One tablespoon of coconut oil contains 117 calories and 14 grams