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Keto diets and low carb diets are popular among fitness enthusiasts. And yes, they have been around for a long, long time. Keto diets share a similar structure with a paleo-type diet as well. Many researchers have concluded that a lower carbohydrate intake has given positive effects in terms of losing weight and improving various health markers, but you do need to check with your doctor before you try anything different, you know? Gaining muscle, strength and your overall performance has a mixed review set from researchers, so it may depend on your own individual unique genetics.
So what exactly constitutes a low carb diet anyway? Well for starters it ranges about 20% to 30% of your overall caloric energy from carbohydrates. Some countries eat almost 90% of their energy from carbohydrates! In terms of grams of carbohydrates, an average low-carber probably takes in between 50 to 150 grams each day. The rest of their energy comes from healthy fats such as nuts, seeds, healthy oils, and from various meats that also give a numerous amount of complete protein.
For some athletes, even 200 carbohydrates is still considered low carb. Personally, I have my days where I may eat 50 carbs a day, and some days I eat close to 200. It really depends on how much you intend to exercise and how you feel each day. Sometimes some brown rice or a few slices of bread just may help here and there, but being on a ketogenic diet prefers you to be going lower most of the time.
Sometimes a really strict ketogenic diet may have you going below 30 grams each day to keep you into ‘ketosis’, which is a state in which your body burns only fat primarily as its fuel source of energy.
Of course, you have your various ketogenic, low carb diets:
So what exactly constitutes a low carb diet anyway? Well for starters it ranges about 20% to 30% of your overall caloric energy from carbohydrates. Some countries eat almost 90% of their energy from carbohydrates! In terms of grams of carbohydrates, an average low-carber probably takes in between 50 to 150 grams each day. The rest of their energy comes from healthy fats such as nuts, seeds, healthy oils, and from various meats that also give a numerous amount of complete protein.
For some athletes, even 200 carbohydrates is still considered low carb. Personally, I have my days where I may eat 50 carbs a day, and some days I eat close to 200. It really depends on how much you intend to exercise and how you feel each day. Sometimes some brown rice or a few slices of bread just may help here and there, but being on a ketogenic diet prefers you to be going lower most of the time.
Sometimes a really strict ketogenic diet may have you going below 30 grams each day to keep you into ‘ketosis’, which is a state in which your body burns only fat primarily as its fuel source of energy.
Of course, you have your various ketogenic, low carb diets:
- Standard keto diet: This is a very low-carb diet with moderate amounts of protein and a very high amount of healthy fats.
- Cyclical keto diet: This diet has periods of higher-carb ‘refeeds’, such as 5 days on and 2 days off.
- Targeted keto diet: This is just like the normal keto diet except you may add carbohydrates around exercise.
Okay, so what do you restrict on the ketogenic diet again?
- Grains, like wheat and bread
- Rices
- Beans sometimes
- Potatoes, yams
- Candy, soda
- Some fruits as well, like bananas
Ketogenic diets are useful because the ketones your body creates may have some beneficial properties. Individuals with diabetes, neuro diseases, cancer, and also heart and breathing diseases have received positive results. See, the adaptation to fat can be pretty powerful. Some research proclaims that an individual exercising while under ketosis burned more than twice as much fat as a person not on a ketogenic diet.
Low Carbohydrate Living: L.B. Daniels
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