Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar). On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, like for example less hunger and a steady supply of energy.

1. FitnessFlash.org
Ketogenic Diet:
What is it?

2. Ketogenic Diet
1 What is Ketosis?
2 Ketogenic Diet and Weight Loss
3 Other Benefits
4 What to Eat on a Keto Diet

3. What is Ketosis?
PART ONE

4. The “keto” in a ketogenic diet comes from the fact that it makes the body
produce small fuel molecules called “ketones”. This is an alternative fuel for the
body, used when blood sugar (glucose) is in short supply.
Ketones are produced if you eat very few carbs (that are quickly broken down
into blood sugar) and only moderate amounts of protein (excess protein can
also be converted to blood sugar).
On a ketogenic diet your entire body switches its fuel supply to run almost
entirely on fat. Insulin levels become very low and fat burning increases
dramatically. It becomes easy to access your fat stores to burn them off. This is
obviously great if you’re trying to lose weight, but there are also other less
obvious benefits, like for example less hunger and a steady supply of energy.

5. Ketogenic Diet and
Weight Loss
PART TWO

6. The keto diet was created by Dr. Gianfranco Cappello, an associate
professor of surgery at the Sapienza University in Rome, Italy.
He claims great success among thousands of users. In his study, more
than 19,000 dieters experienced significant, rapid weight loss, few side
effects, and most kept the weight off after a year.
According to the reported results, patients lost an average of 10.2
kilograms, or about 22 pounds, after 2.5 cycles of the keto diet. Cappello
concluded that the diet was a successful way for overweight and obese
people to lose weight, and the few side effects, such as fatigue, are
easily managed.

7. Other Benefits
PART THREE

8. Other benefits of a ketogenic diet include:
• Controlling blood sugar levels, treating type 2 diabetes
• Mental focus
• Increased energy and physical endurance
• Normalize hunger and sugar cravings
• Treating epilepsy
• Controlling cholesterol and blood pressure
• Insulin resistance
• Reducing acne

9. What to Eat on a Keto
Diet
PART FOUR

10. Do Not Eat
• Grains – wheat, corn, rice, cereal, etc.
• Sugar – honey, agave, maple syrup, etc.
• Tubers – potato, yams, etc.
Do Eat
• Meats – fish, beef, lamb, poultry, eggs, etc.
• Leafy Greens – spinach, kale, etc.
• Above ground vegetables – broccoli, cauliflower, etc.
• High Fat Dairy – hard cheeses, high fat cream, butter, etc.
• Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
• Avocado and berries – raspberries, blackberries
• Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

11. CONCLUSION
Remember, keto is high in fat, moderate in protein, and
very low in carbs. Your nutrient intake should be
something around 70% fats, 25% protein, and 5%
carbohydrate.
Increasing the protein intake to as high as 30% can also
be considered for highly active individuals and athletes.

12. THANK YOU!