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The Ketogenic, aka “Keto” Diet is a widely popular diet that stuck through longer than many of the fad diets that comes and goes. So what’s so special about this diet?

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Fruits that are Safe for a Keto Diet – Thomas DeLauer

On a ketogenic diet, people still tend to think that fruit is going to operate a little bit differently within the body, meaning that they’re okay to have some fruit because it’s not a typical carbohydrate. The reason I wanted to do this video was to, A, help clear up some confusion surrounding fructose and glucose metabolism, but also to help give you an idea of some of the fruits that you can consume on a ketogenic diet even if it’s just in moderation.

You see, generally speaking, people tend to look at fruit a little bit different. Sometimes they put it in an entirely different box as far as carbohydrates are concerned. They think, because it’s fruit or because it’s natural, that it’s not a real carbohydrate and that it won’t affect them on a ketogenic level. However, it’s actually quite the opposite. Fruit can affect ketosis significantly more because it hits closer to home as far as the liver is concerned.

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All right, so when it comes down to ketosis, one of the cardinal things that we have to remember is that ketones are produced in the liver. Anything that is affecting the liver is going to have a dramatic impact on our ketone production, and fructose is metabolized predominantly within the liver. I’m going to explain all that in just a second.

We have a couple of different carbohydrates that we usually consume. We have good old-fashioned glucose, and then we have fructose, which comes from fruit. You see, glucose is used by virtually every single cell in the body. Whether you’re in ketosis or not, every cell has the capability of utilizing glucose. Now, on the other hand, fructose can only be metabolized in the liver. Fructose cannot be used by every cell in the body. Fructose can really only actively be processed and metabolized within the liver, so right then and there, it hits closer to home as far as ketosis is concerned.

Whenever we consume regular carbohydrates that are not coming from fruit, the liver only has to take about 20% of the brunt of the load, but when we’re consuming fruit, the liver has to take 100% of the brunt of the load. When it comes down to restoring what’s called liver glycogen, the carbohydrates that are stored in the liver, it’s a lot easier to store carbohydrates in the liver from fruit than it is from other carbohydrates. Now, when it comes down to producing ketones, we need the liver to be completely depleted of glycogen, or as close to it as possible, in order to produce the maximum amount of ketones. Now, keep in mind here, since glucose can be used by every cell in the body, when we consume glucose we have an ability to burn it up really fast, but since the body can’t use fructose, whenever we consume fructose, it has a tendency to get turned into free fatty acids and triglycerides and, ultimately, fat significantly easier.

Whenever we consume carbs, our body takes glucose, again, the simple sugars that come from regular carbohydrates, and it strings them together, and it strings them together into something known as glycogen, and then it stores them in a couple different places. It takes them and it stores them on the shelves within our muscles, within our skeletal muscle system, and then, some of it, it takes and it stores within our liver, but there’s two distinct jobs. You see, the skeletal muscle tissue does something different with it’s glycogen than the liver does. The job of the glycogen or the carbohydrates that are stored in the liver is simply to maintain blood sugar. We’re trying to keep our blood glucose levels elevated enough so that we constantly have enough energy.

Now, when it comes down to the muscle glycogen, those carbohydrates that are stored are used only whenever we’re exerting energy for activity. For example, if you were to break into a sprint and you needed energy, you’d pull it from the muscle tissue, but if you just needed regular blood glucose levels to be elevated for traditional life, you’d pull it from the liver. What ends up happening is, once we burn through all the liver glycogen, all the carbs that are stored in the liver, our body has the ability to produce ketones.
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Wondering what is the ketogenic diet? In the Ketogenic Diet explained you will find everything about how to start your own keto diet meal plan for fat loss. You’ll learn keto benefits, risks, and the myths. This is an excellent ketogenic shredding diet for beginners.

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You’ve been hearing quite a lot about the ketogenic diet. It’s become one of the most popular diets around and a lot of people are now starting to switch over to keto. So in today’s video I’m gonna give you guys a full unbiased explanation of the ketogenic diet. I want you to understand how it works, how to create your own keto diet meal plan from scratch, and both its positives and its negatives which believe it or not an unbiased explanation of keto is rare to come by due the fact that throughout all of history there have always been those people that would turn a diet almost into a religion or a cult. Thus happened before with Atkins, the South beach diet, And this is happening right now with the ketogenic diet. This ultimately leads to a lot of misconceptions about the diet so there are a lot of things that people are doing plain wrong and you may be making the same mistakes. Let’s start with purpose what’s the purpose of the ketogenic diet. The goal is to Force the body into a process known as ketosis where fats are predominately burned and used for energy rather than carbohydrates. Macros for the keto diet can vary from plan to plan but you can expect to have anywhere from 60 to 75 percent of calories from fat sometimes even more. Then 15 to 30 percent of calories coming from protein, ans 5 to 10 percent of calories coming from carbs. The most common recommended ketogenic macro split is 20 percent protein 75 percent fat and only 5 percent carbohydrates. This is referred to as the standard ketogenic diet. There is also the cyclical ketogenic diet where you would cycle five days of keto with two days of high carbs. Then you also have the targeted ketogenic diet where you’re allowed to have carbs before or after your workouts. And last but not least we have the high-protein ketogenic diet where fat drops down to 60 percent and protein jumps all the way up to 35 percent. Regardless of which ketogenic approach you take the purpose Remains the Same. By drastically reducing carbs and replacing them with healthy fats your body goes into a metabolic state known as ketosis. Now it kills me when certain “Experts” claim that the ketogenic diet isnt a low-carb diet. KILLS ME! If 5 to 10 percent of your total daily calories are coming from carbs and that’s not a low-carb diet I don’t know what is. Keto is a form of low-carb dieting just like Atkins is a form of low-carb dieting. For the people that treat keto like a religion I can’t wait to read your comments. Either way when you’re in ketosis your body becomes very very good at burning fat for energy. Fats will be turned into ketones in your liver and those ketones will supply energy to your body and your brain. To put it simply your body becomes better at using fat for energy… not only the fat that you eat but also the fat thats stored on your body. One of the ways that it does this is by keeping insulin levels low. Insulin is a fat storage hormone that is released to help shuttle energy from the food you eat into your cells. The ketogenic diet is known to be one of the best ways besides fasting to drop your insulin levels lower. And low insulin levels are associated with fat loss. However there is a misconception out there that your insulin levels will only go up from carbohydrates. Protein will also spike your insulin levels and if you eat enough fats in one sitting especially the wrong ones like trans fats that can spike your insulin levels as well. A lot of people that do the ketogenic diet just go absolutely overboard with the unhealthy foods that they pack into their plan. Sure macro wise a bunch of cheese mayo and bacon will fit into a 75 percent fat allowance. However for your health these foods are not always the best option. Again occasionally having Foods like this as a treat on the keto diet is perfectly fine however from day to day your 75 percent fat allowance is meant to be used on healthy sources of fats such as avocados coconut oil whole eggs olive oil grass fed butter, nuts and seeds and the fat found in unprocessed meat such as beef Buffalo salmon chicken thighs ground turkey or pork just to name a few. Sources of fat with oleic acid have been shown to be really effective at dropping insulin levels as well. You’ll find oleic acid in olive oil and avocados as well as in many other sources. Due to the fact that this diet is so high in fat and moderately high in protein it’s very easy to feel full on this plan.
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My Week 1 Ketogenic Diet Results!! Amazing progress! PS I am not a Doctor so do your own research, this is just something that is helping me and it is scientifically proven to work if you do it right!

I also just started a Keto Weightloss group on Facebook where we can all go and support each other and answer each other’s questions! The more the merrier. I will answer EVERY Keto question that is asked in that group! Let’s stick together and help one another 🙂 https://www.facebook.com/groups/1740093122953351/?source=create_flow

My instagram weightloss pictures and recipes will be documented here: megcatxo

Dr. Michael Van explains the Ketogenic Diet and benefits:

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