The ketogenic diet is an umbrella term, which basically refers to an eating plan that limits your daily carb intake and restricts the consumption of foods high in carbohydrates.
This is especially true for foods that are referred to as “glycemic” or insulin triggers because they raise blood sugar levels, including simple sugars and starches.
The main reason behind the success of the keto diet is that it keeps blood sugar levels stable and reduces your insulin load.
When you eat foods that contain carbohydrates, they are broken down in our bodies and turned into simple sugars during the digestion process.
Once the carbs are broken down, they are then absorbed into the bloodstream as glucose.
The extra glucose is then converted to glycogen and is stored in your liver and muscles to be used as fuel for your activities.
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However, when you consume more than you need, the extra glycogen is turned into fat and for many women this is a leading contributing factor in their obesity.
The US Dietary Guidelines recommend that about 50% to 65% of our daily calorie intake should come from carbohydrates.
This means that anything below that percentage, ranging from 45% to 50%, would technically be considered a “low-carb” diet.
The ketogenic diet takes it a step further than that because it advises you to stick to a strict, low carb plan.
Want the keto diet to work for you?
Then you're advised to take in a maximum of 50 grams of carbs daily, but preferably 20 grams in order to trigger ketosis.
To get into ketosis you need to limit your carb sources to the following: non-starchy vegetables, high fats, low carb dairy and nuts.
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