Let’s face the sad truth: I’m too fat 🙂 So I decided to try the so called “ketogenic diet” – my first diet at all. I’m into it for 8 days now and I’ll try to describe the basics and give some information as far as I can relate. To begin with: It’s not exactly a very funny thing to do in the beginning, if you don’t mind my saying.
The obligatory WARNING: Naturally, this diet is not for everyone. You decide what’s good and what’s bad for you. Consult your doctor first, and if you try this, you do so at your own risk!
So, here’s my summary and collection of information:
What is Ketosis?
“Ketosis is the metabolic process of using fat as the primary source of energy instead of carbohydrates. This means your body is directly breaking down its fat stores as energy instead of slowly converting fat and muscle cells into glucose for energy. You enter ketosis when your body doesn’t have enough glucose (carbohydrates) available. The prime function of the ketogenic diet is to put the body in ketosis. Ketones are byproducts of the body breaking down fat for energy that occurs when carbohydrate intake is low.”
So much for that. You want your body to burn your own fat stores as a primary energy source, which it normally doesn’t. It will take you about 4-5 days to achieve that state, and it will not be pleasant days (see “Keto Flu“). Also, this is seen very controversial among health professionals.
What to do?
Indeed you’ll have to change a recognizable part of your lifestyle: Your nutrition. Adjust your meal plan in order to encourage ketosis, which means lowest possible intake of carbs, moderate intake of proteins and a large intake of fats:
- 60 – 75% calories from fat
- 15 – 30% calories from proteins
- 5 – 10 % calories from carbs
Once you’ve achieved the state of ketosis, you can follow this rule for 6 days a week and then add one “cheat day” with a large intake of carbohydrates (noodles, rice, potatoes, etc.) You should do this for 1 – 3 months but ideally not more at once.
I’ll go on trying this concept. Friends of mine have tried it and were successful, so I’ll see what happens.