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BEFORE WE DIVE IN…
LET’S TALK BASICS!
Your body breaks down the carbs you eat into glucose, which it uses as fuel. If you don’t eat carbs, your body uses fat to create another kind of fuel: ketones. A ketogenic diet is, literally, a ketone-producing diet. It is low in carbs (less than 50 grams per day) and high in fat (usually more than 60% of daily calories).
As a rule, the less carbohydrate (and, to a lesser extent, the less protein) you consume, the more ketones your produce. Getting a higher proportion of your fat from medium-chain triglycerides (MCTs) will also increase ketone levels.
IS “KETO” THE SAME AS “LOW-CARB”?
Yes and no, a keto diet is an EXTREME type of low-carb diet. Whether your diet is called “low-carb” or “keto” it all depends on how “little” carbohydrates you eat each day. Here are some things to keep in mind.
If you eat between 50 and 150 grams, your diet is “low-carb.”
Now, if your diet is under 50 grams, your diet is ketogenic!
IS KETO THE BEST DIET FOR FAT LOSS?
This is a really good question to ask yourself, as a fat-loss diet, the keto diet isn’t inherently superior.
Different diets work differently for different people, but your best fat-loss diet will have at least two qualities – it’ll be hypo-caloric which means it’ll make you eat less than your burn and sustainability – meaning it will fit your food preferences and lifestyle well enough that you can stick to it…
WILL A KETO DIET SUPPRESS YOUR APPETITE?
One of the more common things you will hear from people who have tried keto is how well this diet suppresses their appetite, and studies tend to agree with this. Dieters on keto do report a major decrease in feelings of hunger and desire to overeat.
Let’s mention three possible reasons:
People who start eating less carbohydrate usually start eating more protein.
Ketones may also have an appetite-reducing effect, although to what degree is still an open question
Some people find high-fat foods more satiating than high-carb foods; this is very subjective