Currently, nutrition focused on improving body composition is a growing issue and many nutritional strategies are discussed to achieve this. One of the diets that have mostly been on everyone’s lips in recent years and not only in India is undoubtedly the keto or ketogenic diet.
What Is The Ketogenic Diet (Keto)?
There are many statements about it: if you eat 0 carbohydrates if you only have to eat protein… Maybe, not quite right, being, actually, something much simpler. A keto, ketogenic or ketogenic diet is one in which we use ketone bodies as byproducts, byproducts of the metabolism of fats. In these diets, the intake of carbohydrates is extremely restricted, so that the main macronutrient that fulfills the energetic function is fats.
To understand how these ketone bodies are used as a source of energy, we must briefly resort to physiology. When we restrict the intake of carbohydrates creating a situation similar to a fast, the hormone glucagon is released from the pancreas, which acts on the reserves of triglycerides, releasing fatty acids that remain in free form in the bloodstream. Not all of our tissues can use these free fatty acids as an energy source; but the ketone bodies, which are a byproduct of the breakdown of fatty acids in the liver.When the rate of these exceeds blood levels, it can be said that “you have entered into ketosis” and you begin to use them as an energy source.
On a practical level, it is a focus mainly aimed at fat loss, since performance has not yet been proven to be the best option. Based on the fact that its greatest use is for fat loss, it should be a hypocaloric diet with a deficit. Regarding the macronutrients, as I mentioned earlier, the intake of carbohydrates is very low, which is why, as a result, the intake of fat and proteins is high. In India, we have the best products for keto diet in Bangalore that works, but let us see the required nutrient intake level to keep fit;
The recommended intake would be 1.8 g of protein per kg of body weight, this would be the amount required to avoid muscle wasting in the early stages of ketosis.
Generally, a total daily intake of 30 g or less is recommended, at least in the first weeks of ketosis.
Once the protein and carbohydrate intakes are established, the rest of the calories until completing the total daily intake with the corresponding deficit should be ingested in the form of fat.