The Keto Diet is a high-fat, low-carb weight loss program. Roughly speaking, when you go Keto, about 60% of your calories come from fat, 30% from protein, and 10% or less from carbs.
However, the toggle of calories from fat is variable. Your goals determine the ratio, so these percentages are entirely related to the total calorie intake you need for that purpose and optimal weight loss.
Serenity tailors the Keto Diet to improve body composition and health for long-term results – not just weight loss.
The ratio approach is used most effectively for a medically supervised Keto Diet.
Modified versions of the Keto Diet can be higher protein and carbs, easier to do, and more nutrient dense.
Keeping macronutrients at a range (both in composition and amount) where insulin and blood glucose are well-managed will signal your body to utilize more fat and make ketones in the pursuit of weight loss.
Here’s how that works:
- Reducing carb intake reduces blood sugar levels.
- Less blood sugar means your pancreas releases less insulin.
- Low insulin in circulation introduces the release of more free fatty acids into circulation, which increases beta-oxidation and thus increases ketone production.
Simply put, a Ketogenic Diet allows your body to increase its reliance on fat (and the ketones produced from fat) for energy and to reduce its dependence on glucose.
This is similar to the functioning of fasting – which is why the
Keto Diet is sometimes called a “fasting-mimicking diet” to achieve weight loss.
A Keto Diet focused on nutrient density is similar to the Paleo Diet without healthy carbohydrates. You can consume fats, nuts, meat, leafy greens, small portions of berries, and dairy if tolerated while avoiding high-carb foods like grains and rice.
In addition, low-carb diets trigger unique hormonal changes that significantly limit overeating for most people.
Plus, ketones themselves have some unique therapeutic benefits.
The most important is insulin.
Insulin is a signaling hormone responsible for several functions in the human body – among them, the retention by tissues of stored energy (fats and carbohydrates, predominantly) and indicating the need for energy storage.
Keto, because of the composition of the calories, keeps a fairly heavy boot on circulating insulin levels.
Then there are the hunger hormones.
A Keto Diet lowers ghrelin and neuropeptide Y—both appetite stimulators. So less hunger means less overeating and more possibility of enjoying weight loss.