How Low-Carb Diets Work and How Much Protein You Need: Ketogenic Diet 101

Do you know what a ketogenic diet is? It is also known as a low-carb diet because it involves reducing the amount of carbohydrates you eat for an extended period to train your body to use fat for fuel rather than carbs. This is known as ketosis. A ketogenic diet can help you lose weight by burning stored fat while preserving muscle. To get into ketosis, you must consume 50 grams of carbs or less per day for 3-4 days. This is roughly the carbohydrate content of two bananas.

But how exactly does the ketogenic diet work? When you don't eat many carbs, your liver converts fats into ketones, which are used for energy throughout your body. The production of ketones in a healthy person is the body's natural response to starvation, which occurs when dieting, fasting or sleeping. Low-carbohydrate diets have been shown to improve cardiovascular health and lower the risk of developing type 2 diabetes. They also improve brain function because ketones are an excellent energy source for the brain. A ketogenic diet is already used to treat some brain diseases, such as epilepsy.

So, how much protein does a ketogenic diet require? Consuming enough protein to maintain muscle mass is critical, but you should also limit your intake to avoid excessive glucose production. 0.6-1 gram of protein per pound of body weight is a good starting point. This equates to about 70-100 grams of protein per day for a sedentary person. You may require more protein to support muscle recovery and growth if you're more active. Eating high-quality protein sources like meat, poultry, fish, eggs, and dairy is also critical.

A ketogenic diet must include plenty of healthy fats in addition to protein. Avocados, olive oil, coconut oil, nuts, and seeds are all excellent sources. It would be best if you also ate a variety of non-starchy vegetables, such as leafy greens, broccoli, and zucchini. These provide fiber, vitamins, and minerals without increasing your carbohydrate intake.

In summary, a ketogenic diet involves reducing carbohydrate intake while increasing fat intake to achieve ketosis, a state in which the body burns fat for fuel. In addition, aim for 0.6-1 gram of protein per pound of body weight on a ketogenic diet, and choose high-quality protein sources such as meat, poultry, fish, eggs, and dairy.