Keto Part 1.

August 15, 2019

"MMMMM-HM! Yo Adrian, pass me the butter"

 

 

 "... And hey, while you're at it, can you make sure it's sugar free?" 

 


So Keto... Let's Talk About it

 

Because with all the buzz lately surrounding this style of eating, it really got me thinking as to what this diet actually entails.

 

From better mental focus, to better cardiovascular gains - I'm sitting here thinking like:
 

"Isn't Ketosis a diabetic thing? No?.... Anybody?"

 

 

Yah, beats me too Captain Jack. 

 

But hopefully today, we can better understand the nuts and bolts behind this "diet" and what it actually means for you. 

So without further ado, let's dig into Ketosis, how it works, its purpose in the body, and how you can use it to your advantage without all the confusion behind these misinformed advertisements.

 

... Bullet proof coffee anyone? Yah, me either. 

 

Keto Part 1 

The Definition, Carb Levels, and the Guidelines You Should Follow  

So let's start from square one.

 

Keto, or ketosis by definition, is a normal metabolic process that occurs when your body lacks a molecule known as glucose for fuel.


Glucose, or sugar as some of you may already know, is the body's preferred source of fuel and is typically metabolized first for energy whenever a meal comprised of all three macronutrients is eaten. 


But here's the kicker:

 

If your body becomes deprived of glucose via low carb consumption or glycogen depletion, then your body has the ability to convert a molecule known as Acetyl-CoA (which is synthesized from fatty acids and other bodily molecules) into 3 distinct ketone bodies for fuel in the place of glucose....

 

Hence the term "Ketosis".

 

And to better explain this... I decided to draw it out for you below. Behold:

 

*Dashed lined pathways only happening given the right environment - 

 

So basically,

 

Restrict your carbohydrates and your body will eventually synthesize ketones to take their place. Pretty basic.

 

But wait...it's not this simple

 

Because in order for the body to actually produce ketones as we briefly described above, there are a couple of things that we need to consider prior. Guidelines if you will.
 

"Why?" 

 

Well, without going off on a super long tangent about gluconeogensis, glycogenolysis, the citric acid cycle, and the other ways in which your body can methodically make glucose... 

 

without you even eating it 

 

- let's just say that there is more to this diet than simply eating lots of meat.... and butter.

 

 

Hear me out:

 

 

The Guidelines

So as we were saying,

 

A ketosis diet shouldn't be confused with a high protein and "endless salad bar buffet" type of diet. 
 

No


Because as we'll discuss in this article today, eating too much of either protein or carbohydrates, regardless of it being in vegetable form, 

 

can easily take you out of Ketosis and back into a normal functioning, glucose burning human being.

 

#Basic

 

This is why taking into consideration the "macronutrient guidelines" listed below is a great idea for anyone wanting to succeed on a Ketogenic diet. Let's begin

 

 

Guideline #1: 

Keep Carbohydrate Levels Low.

 

No brainer here, but how low we talkin'?

 

Well...

 

Much lower than you probably think. 

 

In fact, According to Harvard Health and other research on a Ketogenic diet,  the amount of carbohydrates that you should aim to consume needs to be at or even below 50 grams per day in order for a Ketogenic diet to actually be effective [4] [5]. 

 

Yes, you heard me right... 50 grams!

 

Hey man, I don't know about you but that's a pretty low amount of carbs to eat when you take into consideration a typical "western style" type diet. And notice how I said below 50 grams as well -

 

Because depending on you, your body, and how sedentary your daily lifestyle is, you may even need to drop that number down to 20 grams per day in order for ketone production to actually take place [4] [5].

 

So things like fruits, grains, cereals, and even some fat sources as well all need to monitored closely as one too many carbs can quickly add up.

 

... Wonder bread anyone? 


Not today


So for guideline #1 - it's simple:

 

Keep carbohydrates between 20 - 50 grams/day -

 

and check out the list below of some sneaky carb sources that will quickly add to your daily total:

 

Carb List:

  • 1 slice of bread ~ 20g

  • 1 apple ~ 22g

  • 1 cup of rice ~ 47g

  • 1 cup of blueberries ~ 15g

  • 1 cup of broccoli ~ 7g

  • 1 banana (medium) ~ 27g

 

Higher Carb Fat List:

  • 1/2 Avacdo

  • 2 tbsp peanut butter

  • 1/4 cup almonds

 

Guideline #2:

Keep Protein in Check.

 

So a common mistake that I, and a lot of people who try a Keto diet have made is not keeping your protein intake within a certain range as well. 

 

Gasp! What?

 

Oh yes, protein isn't a free-be when it comes to eating a Ketogenic diet due to the fact that most amino acids (the building blocks of protein) are what we call "Glucogenic".

 

This means that regardless if carbohydrates are present or not, certain amino acids (which is actually most of them) can actually be converted back into glucose by either entering the Citric Acid Cycle, or by being converted directly into pyruvate....  or just see below

 

*Pink indicating the possible glucose conversion of certain amino acids 

 

And if this were to happen as shown above (amino acids entering the Citric Acid Cycle or being converted directly into pyruvate), the newly transformed amino acids can now be converted back into glucose via a process called gluconeogenisis (which occurs as soon as your amino acid levels are in excess within the body)  [1].

 

So to put things simply:

 

Once enough protein is in your body for systemic recovery/ key metabolic processes, any more than that is just not needed [3].

 

Now, with this in mind... how much protein should you actually eat then? And, according to studies:

 

.54g/lb - .7g/lb is a good place to start in order to avoid the situation as stated above [6]

 

So depending on you, your lifestyle, and how active you are on a weekly/daily basis, the more or less protein you'll most likely need.

 

But, as a general rule of thumb -

  • The more exercise that you do = the more protein that you'll need.

  • The less exercise that you do = the less protein that you'll need.

 

So, if you lift that weight like our man Ronnie down there

 

 

Er on the higher end of the spectrum and keep that back straight

 

 

LIGHT WEIGHT!

 

 

Guideline #3:

Up the Fats... But Don't Exceed Maintenance Calories

 

So by now, you're probably thinking - well what the fu%$ am I suppose to eat? Sweet n low' and cream?

 

And although I wouldn't recommend it to you...

 

 It's definitely an option.

 (joking)

 

But in all seriousness, once you do have your carbohydrate and protein levels locked in for the day... your only option left is to fill the rest of your caloric needs with dietary fats.

 

Glory be to the bacon... I know. But remember:

 

this isn't an all you can eat free for all in regards to your fat intake as energy balance STILL needs to be taken into consideration. 

 

Otherwise... too many calories beyond on what you need will simply result in a heavier version of yourself overtime.

 

So remember... don't go crazy.

 

But in terms of the remaining food choices now available to you - that means eating plenty of avocados, various oils, nut butters, egg yolks, coconuts.. You name it

 

But be sure to proceed with caution here as some dietary fat sources (like avocados and nut butters) also have a good amount of carbohydrates packed into them per serving.

 

Remember, 20-50 grams of carbohydrates isn't that much... so your margin for error? Is unfortunately pretty small. 

 

Sad... I know.

 

But with all that being said, your Keto Guidlines?

 

Are Now

 Officially Complete ✔️

 

Ahh, Keto made easy - just the way I like it. But wait -

 

Don't think I would leave you guys hangn' like that.

 

Because in Part 2, we'll be going over an actual keto "day in the life example" as a template for you to follow. And in the meantime - be sure to comment, share, like and enjoy some high quality, high carb ice cream.

 

YOLO

 

 

 

 

 

 

Works Cited

 

[1] (n.d.). 24.4 Protein Metabolism – Anatomy and Physiology. Retrieved December 30, 2019, from https://opentextbc.ca/anatomyandphysiology/chapter/24-4-protein-metabolism/

 

[2] (2014, November 19). A high-protein diet for reducing body fat: mechanisms ... - NCBI. Retrieved December 30, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/

 

 

[3] (2019, December 10). Proteins - Genetics Home Reference - NIH. Retrieved December 30, 2019, from https://ghr.nlm.nih.gov/primer/howgeneswork/protein
 

[4] (2019, March 21). Ketogenic Diet - StatPearls - NCBI Bookshelf. Retrieved December 30, 2019, from https://www.ncbi.nlm.nih.gov/books/NBK499830/

 

[5] (2019, January 4). 5 Most Common Low-Carb Mistakes (And How to ... - Healthline. Retrieved December 30, 2019, from https://www.healthline.com/nutrition/5-most-common-low-carb-mistakes

 

[6] (n.d.). Efficacy of ketogenic diet on body composition during ... - NCBI. Retrieved December 30, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6038311/

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


 

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