Keto Diet Meal Plan and Recipes

What is a Ketogenic Diet?

A keto diet is well-known for being a low carb diet, in which the body produces ketones in the liver to be used as energy. It’s referred to by many different names - ketogenic diet, low carb diet, low carb high fat (LCHF), and so on. Though some of these other “names” have different standards, we’ll stick with the standards of keto.

When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source.

Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy.

By lowering the intake of carbs, the body is induced into a state known as ketosis.

How Does It Work?

When fat is broken down by the liver, glycerol and fatty acid molecules are released. The fatty acid is broken down further, in a process called ketogenesis, and a ketone body called acetoacetate is produced.

Acetoacetate is then converted into 2 other types of ketone bodies:

Beta-hydroxybutyrate (BHB) - After being keto-adapted for a while, your muscles will convert the acetoacetate into BHB as its preferred by the brain for fuel.

Acetone - Can sometimes be metabolized into glucose, but is mostly excreted as waste. This gives the distinct smelly breath that most ketogenic dieters know.

Over time, your body will expel fewer ketone bodies, and you may think that ketosis is slowing down. That’s not the case, as your brain is burning the BHB as fuel, and your body is trying to give your brain as much efficient energy as possible.