ALL YOU NEED TO KNOW TO GET STARTED WITH KETOGEN!
Want to learn about the ketogenic diet but don’t know where to start? Don’t you know what a macro nutrient is? Want to know what you can eat and what foods you need to eliminate? You are in the right place !
You will learn about the basics of the ketogenic diet and the benefits you can get from it. To go further, I encourage you to click on the links that are throughout the article. Good reading !
The basics of the ketogenic diet
The ketogenic diet is a diet in which carbohydrates are minimized in favor of fat and protein. In the absence of carbohydrates from food, the body will learn to use fat for energy.
Weight loss, improvement in many diseases and general health, increased energy in everyday life and in the context of sports, less cravings in the late morning and afternoon, the benefits of the ketogenic diet are many !
However, be patient: it takes around 2 weeks of a strict ketogenic diet for the body to become a formidable fat-burning machine.
No more bread, pasta, rice, sugar and juices: long live vegetables and meat cooked in good fats, eggs, whole cream and raw cheeses. The ketogenic diet is above all natural: what a pleasure to rediscover the taste of unprocessed foods, ideally local and seasonal! Find my lists of foods to eat and avoid in my article:
Ketogenic: foods to eat and avoid.
Macro-nutrients
There are three macro-nutrients: carbohydrates, proteins and fats. In a ketogenic diet, your daily macro-nutrients should approach this formula: less than 25 g of carbohydrates, about 1 g of protein per kg of body weight and the rest in fat.
To achieve this goal, counting your macros-nutrients (using apps or websites, for example) can be a big help in acquiring certain benchmarks early on. With the usual, you can free yourself from counting everything to trust your feelings more. To know everything about macros-nutrients and learn how to count them
Lose Weight on the Ketogenic Diet
Insulin is the main storage hormone: when the insulin level is high, the body stores fat, when the insulin level is low, the body burns fat. However, insulin is secreted after consuming carbohydrates and sugar to lower the amount of sugar in the blood: this is why the ketogenic diet can help you lose weight.
High carbohydrate intake = high insulin = weight gain
Low carbohydrate intake = low insulin = weight loss
To learn more about losing weight on the ketogenic diet:
How to lose weight by eating fat on the ketogenic diet
Sport and ketogenic diet
By using fat as an energy source as part of physical exertion, you will be able to run, pedal or swim for long hours with stable and continuous energy, without swallowing any calories. Hypoglycemia will only be a distant memory! To learn more about ketogenic sports, I recommend reading my articles:
