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The Ketogenic Diet

When I talk to people about my fat loss, the first question they ask is, ‘How’d you do it?’ When I tell them that I eat a ketogenic diet, the second question they ask is, ‘What’s that?’ A ketogenic diet is one that has three major aspects:

  1. It is very high fat
  2. It is very low carb
  3. It is moderate protein

So, in essence, a ketogenic diet consists of mostly fat, some protein, and a few carbs (if any). These categories (fat, protein, carbs) are macronutrients, and these three are the building blocks of all nutrition. The reason the ketogenic diet is called “ketogenic” is because the it allows the body to shift its fuel source from carbs (bad) to fat (good) and, in so doing, creates ketone bodies (which form in three ways: beta-Hydroxybutyrate, acetoacetate, and acetone). These ketones develop as a result of fat oxidation, and they supply the body with the required fuel.

There is a transitionary period, when starting a ketogenic diet, for the body as it shifts from burning carbs to burning fat (known as ketoadaptation). That transition period can be as short as a couple of days to as long as four weeks, depending on the person. Ketoadaptation can also be difficult for some people as they experience headaches, diarrhea, weakness, and fatigue. But these symptoms will only last for a short period of time, and once adapted, everything feels better.

Once fat is the primary fuel source, the vast majority of health markers increase: cholesterol levels improve, cholesterol densities increase, blood triglycerides drop, body fat levels drop, insulin resistance drops, type 2 diabetes vanishes, etc. In addition, mental acuity and focus increases as the brain is using a better fuel source. And, since body fat decreases, especially around the belly, joint health increases. The reason for this is because belly fat cells churn out molecules called cytokines. Cytokines have one real job, inflammation. So removing belly fat will have far reaching benefits to knees, ankles, elbows, and shoulders.

The ketogenic diet has some additional aspects that may not be considered “major”, but they are significant aspects that allow for long-term and continued success:

  • No calorie counting
  • No food measuring
  • Bacon!

Because calories have virtually nothing to do with fat loss, there’s no point in counting them. There’s also no point in measuring foods, because as long as meals are seriously high in fat and contain a moderate amount of protein, just eat until you feel full (which will happen quickly when you eat high fat meals). Also…bacon.

The ketogenic diet is safe

One final note, to clear up any possible confusion. Ketosis is NOT the same as ketoacidosis. Many people confuse the terms and automatically dismiss the wealth of health benefits that come from a ketogenic diet and lifestyle. Ketosis is the state of using fat as fuel, typically producing ketones (beta-hydroxybutyrate) at a rate of .5 to 5 mM. Ketoacidosis is the state of uncontrolled ketone production (in the presence of high blood sugar levels), resulting in ketone levels in the neighborhood of 15 to 25 mM. This is a dangerous situation. That’s the bad news. The good news is that the only people affected by ketoacidosis are those with type 1 diabetes (and some severe alcoholics). That’s because their bodies do not produce insulin. Since there’s no insulin to break down any blood sugar. High levels of blood sugar and high levels of ketones is a bad combination. It forces the kidneys to work overtime, often causing kidney damage or failure. But, as I said, it is a rare condition, and, unless you have type 1 diabetes, you will not have to worry about ketoacidosis. If you do have type 1 diabetes, a ketogenic diet and lifestyle is still not unavailable to you, you just have to be diligent about your care and treatment.

So, to recap, a ketogenic diet is HIGH FAT, LOW CARB, and moderate protein. And don’t forget, bacon.

But there’s a lot more the the ketogenic diet and lifestyle. Here’s a list of resources for you to check out:

The ketogenic lifestyle
It’s a family thing
Why calories don’t matter
How do people actually get fat?
Good fats and bad fats
What about exercise?
The secret to fat loss
Winners never cheat
Sugar is poison
What about alcohol?
Mary’s story

Also, you can join The Ketogenic Success Facebook group.

If you’re still not sure what to do, or you’re a keto veteran and you’re looking for some help, you should check out our coaching program. Ketovangelist coaches live keto all day, every day. We keep up to date on the latest science, too. But more importantly, we focus on your goals to help you achieve success in your keto journey. It’s always better to have someone in your corner, guiding you along. So if you’re ready for success, sign up for a coach today.

There are a ton of other articles, on a wide range of subjects, so feel free to have a look around. Not finding what you’re looking for? Drop me a line and let me know.

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Podcast Episodes

Ballistic Health Podcast Episode 12 – The Importance of Magnesium

Today our intrepid troop of hosts take some time for break down the important of an essential electrolyte. Magnesium is something that our bodies need to work on many pathways. Today we talk about that and the best ways to make sure we get enough in our daily lives.

Ballistic Health Podcast Episode 11 – KetoCon 2019 Presentation by Dr. Anna Cabeca

Today we will have a special treat for you. Today we are sharing the presentation from Dr. Anna Cabeca regarding Keto for Women and Hormonal Balance from Ketocon 2019

Ballistic Health Podcast Episode 10 – KetoCon 2019 Presentation by Ali Miller

Today, and for the next couple weeks, we will have a special treat for you. We’re going to be airing some of the talks from Ketocon 2019.  Today we are sharing the presentation from Ali Miller – Keto and Functional Medicine: Addressing the Root Cause with Food-as-Medicine

Ballistic Health Podcast Episode 9 – Ketocon 2019 Presentation by Mike Mutzel

Today, and for the next couple weeks, we have a special treat for you. We’re going to be airing some of the talks from Ketocon 2019.  Today we are sharing the presentation from Mike Mutzel – Exercise and Autophagy: Breakthroughs and Insights for Keto Dieters

Ballistic Health Podcast Episode 8 – Ketocon 2019 Presentation by Dr. Paul Saladino

And we’re back again! Today, and for the next couple weeks, we will have a special treat for you. We’re going to be airing some of the talks from Ketocon 2019.  Today we are sharing the presentation from Dr. Paul Saladino – The Carnivore Code (Returning to our Ancestral Diet for Optimal Health)

Ballistic Health Podcast Episode 7 – Ketocon 2019 Recap

We’re back…at least for now…..but we’re back today and that’s what matters. So what’s been going on these last 4 months…want to find out? Listen in and hear all the details as Brian, Danny, Mandy, and special Guest Robin Switzer get everyone up to speed on day to day events and go over this years fantastic Ketocon 2019.

Ballistic Health Podcast Episode 6 – Listener Questions #1

Welcome to another exciting episode of the Ballistic Health Podcast. Today our intrepid hosts take on your questions. Everything from mobility, food, and why Brian hates cows so much.

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