Ketogenic Diet - How Does It Work?

As an endurance cyclist, I have spent many years experimenting with various diets/lifestyles that would help sustain me during my endurance rides, which sometimes lasted more that 13hrs. I learned about carb-loading many years ago and unfortunately know all too well the "Bonk" when my glycogen stores hit bottom. I couldn't possibly carry enough carbs on my rides to keep my energy stores full. 

Recently, I was introduced to Ketosis and the Ketogenic Diet.  This diet/lifestyle was the opposite of every program I had attempted in the past.  Time for some research!

As it turned out my research revealed that The ketogenic diet could be one of the best diets for fat loss. The reason why this diet works so effectively is your body stops feeding on sugar and starts burning your fat. The diet consists of approximately 75% fats, 5% carbohydrates, and 20% protein.

How does our body make Ketones?

Ketones are formed when there is not enough sugar or glucose to supply the body’s fuel needs. This occurs overnight, and during dieting or fasting. During these periods, insulin levels are low. Ketones are produced when the body burns fat for energy or fuel. They are also produced when you lose weight or if there is not enough insulin to help your body use sugar for energy. Without enough insulin, glucose builds up in the blood. Since the body is unable to use glucose for energy, it breaks down fat instead

Populations of People Who Might Benefit From The Ketogenic Diet 

People with Cancer: When cancer cells have no sugar to feed off of, they get starved to death.  

People with Weight Loss Goals: Your body starts burning it’s own fat for energy 24/7 which shaves off fat more rapidly than other diets.

People with Neurodegenerative Disorders (such as multiple sclerosis, Parkinson’s, and Alzheimer’s): Support the brain nerve system with healthy fats. Your body in a state ketosis is critical for the brain and the natural treatment of these disorders.

In addition to these benefits, fat is the body’s most concentrated source of energy, providing more than twice as much potential energy as carbohydrate or protein (9 calories per gram versus 4 calories each per gram). During exercise, stored fat in the body (in the form of triglycerides in adipose or fat tissue) is broken down into fatty acids. These fatty acids are transported through the blood to muscles for fuel. 

This process occurs relatively slowly as compared with the mobilization of carbohydrate for fuel. Fat is also stored within muscle fibers, where it can be more easily accessed during exercise. Unlike your glycogen stores, which are limited, body fat is a virtually unlimited source of energy for athletes. Even those who are lean and mean have enough fat stored in muscle fibers and fat cells to supply up to 100,000 calories—enough for over 100 hours of marathon running! 

This works for me!

I'm going to try the Ketogenic Lifestyle and find out for myself if this will work for me.  Will keep you posted in subsequent articles.
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Here are a few things we all need to consider before trying The Ketogenic Lifestyle:

• For many populations, ketosis has little or no effect.
  

• It may only work for particular types of people, with particular needs and health conditions.

• It may take too long to see a measurable effect.

• For many people, a ketogenic diet is too hard to consistently follow.

Note: Before you start The Ketogenic Diet or any diet consult your Doctor. 

Donald Grandy

Precision Nutrition Certification - Pn1
Sport and Exercise Coach

*This content is strictly for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.