🥓 Unpacking Keto Diet: How Does It Really Work?

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

Keto 101: The Science Behind a High-Fat Shred

The ketogenic diet is a high-fat and low-carb diet.

How the Keto Diet Works: The fundamental principle of the keto diet is to reduce carbohydrate intake and replace it with fat drastically. This adjustment pushes your body into a metabolic state known as ketosis. In ketosis, your body becomes incredibly efficient at burning fat for energy, so when you are in deficit, it is easier for your body to go from burning fat from food to burning fat from your body for extra energy.

Ketosis Explained: Ketosis is a natural metabolic state. It involves the body producing ketone bodies out of fat and using them for energy instead of carbohydrates. This shift from using glucose (from carbohydrates) to using ketones (from fat) as a source of energy generally happens over several days of consuming fewer than 20-30 grams of net carbs.

Benefits of the Keto Diet:

1. Weight Loss: The body's shift to burning fat for fuel means that it is easier for your body to burn the body fat when in deficit.

2. Improved Insulin Sensitivity: This diet can dramatically reduce insulin levels and improve insulin sensitivity.

3. Enhanced Brain Function: Keto has been shown to improve cognitive functions and symptom management in various neurological disorders.

Considerations Before Starting:

• Nutrient Deficiency: Restricting carbohydrates means you might miss out on certain vitamins and minerals typically found in fruits, vegetables, and whole grains.

• Keto Flu: As your body adjusts to ketosis, you may experience symptoms like fatigue, headaches, and irritability, often referred to as "keto flu."

• Long-Term Sustainability: Because of its restrictive nature, the keto diet can be challenging to maintain long-term.

Our Advice? We recommend a Keto diet only for a limited amount of time and with controlled macros for effective fat loss. Please consider that you will need to reverse back into eating carbs with a gradual approach when you decide to do keto.

Chest Chisel Workout

Chest development is a priority for men when building strength and an appealing physique. Below, I am sharing one of my current chest routines. Give it a try, and let us know what you think!

The Importance of Vitamin K

Vitamin K is a crucial nutrient often overshadowed by more famous vitamins, but it plays an essential role in several bodily functions.

What is Vitamin K? Vitamin K refers to a group of fat-soluble vitamins that are key players in blood clotting, bone metabolism, and regulating blood calcium levels. There are two main forms: vitamin K1 (phylloquinone) found in plant foods like leafy greens, and vitamin K2 (menaquinone) which is found in animal products and fermented foods.

Health Benefits of Vitamin K:

1. Blood Clotting: Vitamin K is vital for producing prothrombin, a protein and clotting factor that is important in blood clotting and wound healing.

2. Bone Health: It helps to maintain strong bones by modifying bone matrix proteins, improving calcium absorption, and reducing urinary excretion of calcium.

3. Heart Health: Adequate intake of vitamin K can help prevent calcification of the arteries and maintain heart health.

__

Publisher: Ryan Engel

Editor: Michael Pender

📧 Need to reach Modern Fitness News?

Get in touch by responding to this email or sending a message directly to our chief editor at [email protected]. We are always on the hunt for good stories!