So you want to lose weight, boost your energy and mental function, and improve your overall health using Keto? The number one question I get asked on a regular basis is "WHERE DO I START?" I realize that looking at a completely different method of eating and thinking about applying it to your life can be overwhelming. So let's break it down and make it simple.
First things first, WHAT is keto??
Keto is a LOW-CARB, HIGH-FAT diet. On Keto, you will eat minimal carbs, moderate amounts of protein, and get the majority of your calories from fat. No sugar and very low (less than 20g) carbs. When you do this for a consistent amount of time, your body will enter a state of "Ketosis," where instead of burning glucose for energy, you will burn fat.
Isn't that just another "fad diet?"
Actually, no! The low carb, high fat way of eating actually preexists the low fat, high carb way that we eat now. Low fat diets were the result of bad nutritional logic, and rose to popularity in the United States in the 80's. Since then, The US has actually seen an increase in obesity-related illness, diabetes, heart disease, increased cholesterol, heart failure and obesity. Studies have shown that fat is NOT our dietary enemy. In a lot of cases, fat is actually a welcome, helpful and necessary dietary aid! The poor logic that made "low fat" diets rise in popularity did so by (incorrectly) concluding that fat makes you fat and raises your cholesterol. However, in recent years, studies have shown that a ketogenic diet actually reduces harmful LDL cholesterol, improves the cholesterol profile and promotes a healthy weight.
But, what can I eat?
The best way to eat a ketogenic diet is to keep is SIMPLE. Meats, cheese (full fat), eggs, green leafy vegetables, nuts, berries, oils and butter. Avoid any type of "obvious" carbs; bread, tortillas, biscuits, cookies, chips, potatoes, pasta, fruit, as well as any processed food high in sugar. Again, on keto you should not eat ANY sugar!
But, 20 grams of carbs is not much at all!
This is true, but if you are wanting to kickstart your fat-burning weight loss journey, it's necessary to restrict carbs. It also helps to remember that you are aiming for 20 NET CARBS. The net carbs of any item can be calculated by looking at the nutrition label.
In the example above, you will first look for the total carbohydrates (23). Then, you will look below it and locate the "dietary fiber" as well as the "sugar alcohols." In this case, there are 5g dietary fiber and 12g sugar alcohol, making a total of 17g. To calculate the net carbs in this item, you subtract the total of the dietary fiber and the sugar alcohol from the total carbohydrates. In this case, the net carbs are 6g. This is the measurement of carbohydrates that affect your blood sugar, and that is what we want to keep under control.
As with any diet, the adjustment period can be challenging. At first, you will probably feel tired and groggy and maybe have some digestive distress. Your body isn't sure what to run on, as you've taken it's primary source of energy away (glucose) and it has to challenge itself to figure out how to run on fat. If you give it time, all of this will pass, and you will begin to feel better, be less hungry, have more mental and physical energy and start burning fat. Give it some time and hang in there! You will get used to it and you will feel great.
But, I don't think I could live without ___!
Again, as with any diet, there are some things you will feel challenged to abstain from. However, it's very important to not focus on the negative, what you can't eat, and to focus on the positive, what you CAN eat! You can eat any kind of delicious meat or cheese. There are lots of delicious nuts available. You can eat bacon and eggs for any meal and still lose weight! And, now, more and more brands are starting to produce products that are keto friendly and low in carbs and sugar. Because of the rise of diabetes, there are also a lot of sugar free options available that taste just as good as the original!
For further questions, or affordable, customized ketogenic eating plans, email me at ketorebekah@gmail.com :)
First things first, WHAT is keto??
Keto is a LOW-CARB, HIGH-FAT diet. On Keto, you will eat minimal carbs, moderate amounts of protein, and get the majority of your calories from fat. No sugar and very low (less than 20g) carbs. When you do this for a consistent amount of time, your body will enter a state of "Ketosis," where instead of burning glucose for energy, you will burn fat.
Isn't that just another "fad diet?"
Actually, no! The low carb, high fat way of eating actually preexists the low fat, high carb way that we eat now. Low fat diets were the result of bad nutritional logic, and rose to popularity in the United States in the 80's. Since then, The US has actually seen an increase in obesity-related illness, diabetes, heart disease, increased cholesterol, heart failure and obesity. Studies have shown that fat is NOT our dietary enemy. In a lot of cases, fat is actually a welcome, helpful and necessary dietary aid! The poor logic that made "low fat" diets rise in popularity did so by (incorrectly) concluding that fat makes you fat and raises your cholesterol. However, in recent years, studies have shown that a ketogenic diet actually reduces harmful LDL cholesterol, improves the cholesterol profile and promotes a healthy weight.
But, what can I eat?
The best way to eat a ketogenic diet is to keep is SIMPLE. Meats, cheese (full fat), eggs, green leafy vegetables, nuts, berries, oils and butter. Avoid any type of "obvious" carbs; bread, tortillas, biscuits, cookies, chips, potatoes, pasta, fruit, as well as any processed food high in sugar. Again, on keto you should not eat ANY sugar!
But, 20 grams of carbs is not much at all!
This is true, but if you are wanting to kickstart your fat-burning weight loss journey, it's necessary to restrict carbs. It also helps to remember that you are aiming for 20 NET CARBS. The net carbs of any item can be calculated by looking at the nutrition label.
In the example above, you will first look for the total carbohydrates (23). Then, you will look below it and locate the "dietary fiber" as well as the "sugar alcohols." In this case, there are 5g dietary fiber and 12g sugar alcohol, making a total of 17g. To calculate the net carbs in this item, you subtract the total of the dietary fiber and the sugar alcohol from the total carbohydrates. In this case, the net carbs are 6g. This is the measurement of carbohydrates that affect your blood sugar, and that is what we want to keep under control.
As with any diet, the adjustment period can be challenging. At first, you will probably feel tired and groggy and maybe have some digestive distress. Your body isn't sure what to run on, as you've taken it's primary source of energy away (glucose) and it has to challenge itself to figure out how to run on fat. If you give it time, all of this will pass, and you will begin to feel better, be less hungry, have more mental and physical energy and start burning fat. Give it some time and hang in there! You will get used to it and you will feel great.
But, I don't think I could live without ___!
Again, as with any diet, there are some things you will feel challenged to abstain from. However, it's very important to not focus on the negative, what you can't eat, and to focus on the positive, what you CAN eat! You can eat any kind of delicious meat or cheese. There are lots of delicious nuts available. You can eat bacon and eggs for any meal and still lose weight! And, now, more and more brands are starting to produce products that are keto friendly and low in carbs and sugar. Because of the rise of diabetes, there are also a lot of sugar free options available that taste just as good as the original!
For further questions, or affordable, customized ketogenic eating plans, email me at ketorebekah@gmail.com :)
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