What is the Keto Diet?
People desirous of losing weight often ask What is the Keto Diet? It has become popular among weight lifters and athletes as a diet that trains the body to burn fat with the right exercises and adherence to the principals
The common description is high protein, high fat, and low carbohydrates. This can be a major change for people who regularly consume pasta, pastries, desserts, cereals, white bread, pizza, sodas, alcohol, and energy drinks.
The concept is exercise creates the demand for fuel. The body will first seek glucose which is what the liver converts from carbohydrates. In the absence of sufficient glucose the body next seeks fat stores. Weight lifters, runners and other athletes that engage in endurance feats can quickly use up glucose. The body only stores about 900 calories in the liver, muscles, and blood stream.
It is an excellent diet for surfers who want to be lean and not have bulky muscles that add weight on the surfboard. Surfers cross train out of the water to develop the strength and stamina necessary for big waves and long sessions.
The problem carbohydrates creates is excess that cannot be stored in the muscles or blood stream are stored in fat. The muscles develop receptors to help absorb more glucose and athletes want to build glucose storage capacity in the muscles. Glucose in the muscles results in greater stamina for weight lifting or running.
Some Popular Keto Diet Foods
Some of the foods that are popular on Keto Diets are:
- Meat and poultry
- Fish and Seafood
- Natural Fats like Coconut Oil or Olive Oil
- Cheese
- Plant Protein
- Eggs
- Beans
- Fruit that is Low Glycemic
- Above Ground Veggies
- Eggplant
- Green beans
- Olives
- Avocados
- Cabbage
- Tomatoes
- Garlic
Important on all diets for losing weight and maintaining health is drinking water. The minimum is half your body weight in water ounces (200-pound persons drinks 100 oz) Extra water should be consumed for drinking caffeinated beverages, long duration exercise, profuse sweating in hiit classes, aerobic classes, spinning, or treadmills.
The athlete on a Keto Diet may utilize calorie restriction and intermittent fasting. Both result in weight loss. Each body has a different metabolic rate in which energy is expended. The average male before vigorous exercise can consume about 2200 calories a day to stay in homeostasis. A female consumes less. The more calories burned in exercise, the more calories can be consumed.
The athlete on a Keto Diet wants to stay in ketosis in which the body is burning fat for energy. It is recommended to stay under 50g of carbohydrates a day to remain in this state. Recommendations are to consume 5% to 10% of calories in carbohydrates, 20% to 30% in protein, and 60% to 70% in fat.
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