When it comes to losing weight, there are hundreds of diets to chose from. Whether it's high carb, high protein, IIFYM you name it people are doing it.
One of the most popular weight loss methods that has gathered some big traction is Ketogenic diets.
In a nutshell, a Ketogenic diet is the process of putting you body into a 'ketogenic state' through a drastic reduction in carbohydrate intake.
This reduction in carbohydrates results in your body utalising other energy sources over over glucose and glycogen, and it's next preferred source is our fat stores.
A typical breakdown of a ketogenic diet is sub 30g of carbohydrates per day, very high fats, and moderate protein.
And while there are some great pros for a keto diet, there are also some big down sides as well that come along with cutting out carbohydrates for a long period of time!
Pros and Cons of Ketogenic Diets
||Decreases insulin resistance & PCOS.||
||Highly restrictive diet.|
||Reduces fat storage and increases fat metabolism.||
Can be dangerous if you end up with ketoacidosis from your body not regulating PH levels properly.
||Improves cognitive function.||
||Not ideal for highly anaerobic athletes such as basketball players, due to the lack of high energy sources.|
||Having a diet high in fats results in a longer feeling of satiety.||
||Lacking important micronutrients. Often people on a keto diet neglect their fruits and vegetables due to the carbohydrate content.|
||When combined with an exercise program, ketogenic diets can burn more fat than low-gi diets.||
||Having a high fat diet, particularly in saturated fats can result in an increased long-term risk of heart disease.|
What does a Keto diet look like?
So, with all the Pros and Cons of Ketogenics Diets said and done, what exactly does a ketogenic diet look like? And how do I know if i'm in ketosis?
A typical ketogenic diet, as listed prior is very high fat, even up to 85% of total dietary intake in some cases!
However a typical Ketogenic diet looks roughly like:
20% Protein | 5% Carbohydrates | 75% Fats.
So in a 2,500 calorie diet, your daily macros would look like:
125g Protein | 31g Carbohydrates | 208g Fat.
How do I know if I'm in ketosis?
Ketosis isn't something that happens overnight. With some people it can take up to 2 weeks to get into a ketogenic state!
This is typically due to trail and error, and macro tracking to see where some incidental carbohydrates may be slipping into your diet.
For most people, it's going to take roughly 2-5 days. This is due to the fact the the body can typically store about two to three day store of glycogen. So after 2 days of being sub 30g of carbohydrates, most people will find they are in ketosis.
Bear in mind however, the first week or two of ketosis can be tough. Expect to be lacking energy and having trouble concentrating for a few days. But remember, once you get through this stage, your brain can actually function for efficiently on ketones!
If you are unsure whether or not you have entered ketosis. You can head to your local chemist to pick up Keto Sticks, which tests urine for ketones. If you have ketones in your urine, the test will be positive. And voila! Ketosis!
Can Supplements Help?
Absolutely! If you're using ketosis for fat loss, we recommend throwing Redcon1's Double Tap into the mix to amplify your fat loss even further and give you the energy to get through the initial phases.
MTS Nutrition Machine Greens is a perfect addition to your ketogenic diet! Supplementing with a greens formula is highly recommended due to the likelihood of neglecting fruits and vegetables on such a low carb diet.
Hybrid Nutrition Aminoade, supplementing with BCAA's is a great choice to help spare muscle tissue while your having a moderate protein diet.
Pros and Cons of Ketogenic Diets Summary
In summary, a ketogenic diet can be a great way to lose body fat in a short amount of time. And can be great long term for fat loss and cognitive function.
However, like all diets it does come with its fair share of downsides and can be quite restrictive on your social life, and those around you.
Spartans recommends seeking a health professional before starting a ketogenic diet to make sure it's the best suited option for you!