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The Goal of Keto and IF Dieting

author avatar Dr. Eric Berg 08/31/2023

Senior family couple exercising outdoors | The Goal of Keto and IF Dieting

How do you achieve successful keto results? For the keto diet to truly work, you must fully understand its benefits and what your body goes through to achieve ketogenesis. Read about the goal of keto here!  

RELATED: Keto and Intermittent Fasting The Big Overview for Beginners

In this article: 

  1. What Is a Standard Keto Diet?
  2. Keto Diet Is the Answer to Weight Loss and Muscle Improvement
  3. Keto Eating Helps Control Macronutrient Intake
  4. What Is Ketogenesis?

Understanding What Goes On Behind Your Keto Results 


What Is a Standard Keto Diet? 

The ketogenic diet is a way of eating that enables you to use your own fat for energy instead of running on glucose. This is because running on glucose (high carbs or even high protein) will result in zero fat burning and little true fat loss.


Keto Diet Is the Answer to Weight Loss and Muscle Improvement

Ketogenic low carbs diet concept | The Goal of Keto and IF Dieting

People who are constantly spiking Fat Storing Hormone often whittle away their own muscle stores for fat when the body burns its own resources for fuel. This is why you exercise hard and yet, the belly fat hangs on while your bottom half slims down. I believe, for this reason, the ketogenic diet is the answer to many people’s prayers for weight loss. The low-carbohydrate diet is great for individuals who are hard-working and have little time to exercise.

The high-fat diet is fantastic for women and other dieters who are growing older and whose metabolisms are slowing down with age and finding they suddenly are carrying more belly fat. It’s great for anyone whose goal is to burn fat, lose weight, and preserve lean muscle mass. Bodybuilders love keto eating and the keto lifestyle for this reason. By lowering protein and carb intake while adding more high, healthy fat in the diet, they find they can achieve major, fast fat loss while preserving all those sculpted muscles. Plus, exercise only speeds up weight loss.

RELATED: Understanding Net Carbs Ketogenic Diet


Keto Eating Helps Control Macronutrient Intake

Keto eating involves controlling your macro intake of grams of carbohydrates to around 50 g or less a day. This is not going to be a lot of starch carbs as anything from one large potato to two pieces of bread would quickly exceed that 50 carb ratio. It will, however, allow you to eat plenty of leafy greens and non-starchy vegetables and other non-starchy carbohydrates, which can help you satisfy all your nutritional requirements for vitamins.

Macronutrients Definition: Nutrients needed by the body in large amounts to repair, develop, and grow. These are fats, protein, and carbohydrates.

So, your intake of macro ratios of fats, proteins, and carbohydrate in each keto meal will look like this:

  • Protein – 20% of your daily intake of calories, 3-6 oz all day
  • Fats – 70% of your calories
  • Carbohydrates – 10% of your calories

You’ll have to find out what works for you on your keto journey – what helps you achieve maximum fat loss and keeps you in ketosis for excellent results. But, possible macro ratios might look like this: 80 g protein/75 g fat/35 g net carbs, 28%/59%/13%, 1135 calories.


What Is Ketogenesis?

    Young attractive smiling woman practicing yoga | The Goal of Keto and IF Dieting

With ketogenesis, once your body begins producing ketones for fuel in the liver as opposed to reaching for glucose as its main fuel source, the body starts to live off of its own fat. Meaning, you are finally burning real fat off the body. See, glucose is the body’s preferred fuel source. It’s easy fuel, but it’s dirty fuel. Think of it like the body running on diesel gas as opposed to clean solar energy. The body and mind love a state of ketogenesis once you get past the hard part because of the benefits.

Initially, your body will have to manufacture new enzymes to run on fat when on a low-carb plan. This takes an adjustment period of 1 to 6 weeks. The more your body is used to running on glucose fuel only, the longer it might take to burn fat and lose weight. Once the body has adapted to a ketogenic diet plan, you will love it. You’ll feel superhuman following a ketogenic lifestyle – empowered, full of energy and vitality, and with clearer, quicker thinking than you’ve ever known.

Going on a healthy keto diet can be an effective way to reach your body goals, not only for losing weight and burning fat but also for toning muscles if you pair it with proper exercise. It may be difficult to transition from using glucose to fat as an energy fuel but once your body has adapted to it, you will achieve several health benefits.

How is your experience with the keto plan? What are the keto results you have so far? Let us know in the comments section.

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

Editor’s Note: This post has been updated for quality and relevancy.  

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