WHAT IS KETOGENIC DIET ? | WHY I AM GOING ON KETO DIET

why I am going Ktoo and what the heck is ketogenic diet that's what I'm gonna talk about today hey guys welcome to my channel my name is Iva Scelfo and if you're new here my channel is all about weight loss and health lifestyle so if you're into that kind of stuff then you might want to consider to subscribe so what is ketogenic diet ketogenic diet is also well known as the a low carb high fat diet which basically means your body depletes itself out of glucose and it's forced to use fat as its fuel I will try to explain it easy your body always prefers glucose over fat to use as its fuel so because when we eat carbohydrates our blood glucose levels rises rapidly also spikes up our insulin and insulin it's basically the hormone which is responsible for storing fat low carb diet helps stabilizes these spikes when your body can't use glucose as its fuel anymore your liver will start producing ketones and uses fat as its fuel so how many cars should you eat a day well that will depend on every person but in general it's 20 grams of net carbs some people can stay in ketosis and eat 50 grams of net carbs but to be sure and saved just stay within 20 grams so what are the net carbs well net carbs are actually all Carbohydrates you eat – the fiber while the fiber is carbohydrates which your body cannot digest therefore it cannot spikes your insulin so fiber here is not the enemy so how fast can you get into ketosis well that will vary person to person but in general it takes somewhere within two to seven days to get into ketosis state which is the states where your body start using a fat as its fuel so how can you get into ketosis faster well you can really reduce your daily intake of carbohydrates two-barrel a minimum that helps also fasting helps you can look into intermittent fasting and follow your eating window I will talk more about intermittent fasting and my experience with it in another video so what should your macros be well that will vary person to person again depending on your age gender weight height and exercise level but in general you should be eating within 65 to 75 percent of fat 15 to 30 percent of protein and 5 to 10% of carbohydrates there are many great keto macro calculators online and ruling some links down below and also there are many great calorie trackers apps for your phone which you can use and that will definitely help you especially in the beginning so can you eat as much as you want on this diet well no it always comes down to calories in versus calories out you can't eat whatever you want you have to burn more calories than you actually give in to your body well it's simple as that so what can you actually eat well you're going to eat high fat moderate protein and very low carbohydrates so most of your diet will be healthy fats like avocados coconut oil grass-fed butter egg yolks full fat cheese for protein you can have beef poultry pork fatty fish nuts and seeds and your main source of carbohydrates should be from vegetables like leafy greens and above ground vegetables fruit is not allowed on a keto diet except for berries so you can still have your strawberry chia seeds putting no problem so why I want to get on board with this keto lifestyle well the truth is my body doesn't really respond well to carbohydrates I've 25 pounds since following a plant-based vegan diet I also noticed some mild gluten intolerance some mild rashes and stuff and I always feel bloated and tired and I have a real binging problem with corpse I could binge on pasta and Brad it's just it's just not healthy relationship so I tried the keto diet before for about two weeks and it suited me well so this time around I'm determined to really jump right into it and explore all the benefits and I'm really excited to start and I'm really happy that you were here with me I'll be documenting every step of my journey so you welcome to join me and if you do don't forget to subscribe and hit that Bell button that you get notified every time I upload and I will see you again soon

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