Ketogenic Dieting 101: How To Use Fat As Fuel

Bodybuilders, fitness enthusiasts, and researchers alike have found that such diets are an effective fat-loss tool. ketogenic diets induce numerous favorable metabolic and physiological changes, including weight loss, less oxidative stress, improved body composition, reduced inflammation, and increased insulin sensitivity. Ketogenic diets have become increasingly popular among athletes ranging from Olympic competitors to endurance runners, with good reason. Ketogenic diets are very high-fat, moderate-protein, carbohydrate diets. The exact breakdown of the diet varies between individuals, but a general profile may reflect 70-75 percent fat. Ketogenic diets are not the same as high-protein, carbohydrate-restricted diets.

Key Takeaways:

  • A ketogenic diet is a high-fat eating plan that utilizes moderate-protein intakes and limited carbohydrates, which is also designed to make the body choose to burn fat over carbohydrates.
  • Evidence suggests that this type of diet not only helps dieters reorganize the composition of their bodies but also reduces inflammation and promotes insulin sensitivity.
  • Insulin spikes are contained with a ketogenic diet, which actually leads to the body using more fat for energy.

“While the effects on performance have been less researched, a growing number of elite athletes have successfully switched to a low carb lifestyle and maintained their high-level performance.”