KETO DIET

AN OVER VIEW INTO THIS HIGH FAT,HIGH PROTEIN, LOW CARB DIET PLAN.

Now, we know most of you must have heard of the “keto diet” that is rocking the planet at the moment and you might be wondering what exactly it’s all about and what are the benefits of this diet. Well in this short article/review,we will attempt to give you an over view of what exactly it’s all about and by the end of this article you will get a great deal of information to give you a better understanding.

So lets dive right into it : 

A keto or ketogenic diet is a very low-carb diet, which is known to help you burn fat more effectively. Many people have already experienced its many proven benefits for weight loss, health and performance and it’s also used and recommended by many doctors. Its not some weird diet plan you have to sign up for, or order for some special food that you have never heard of just to get it right. The key to this diet is simply a shift in how you eat with the aim of turning your body into a fat burning machine.

The keto diet is a high fat, high protein,  low carb eating plan. Eating this kind of diet plan puts your body in a state of ketosis {which means your body begins to burn fat as fuel for the body}. Normally, the body gets its fuel from glucose which mainly comes from carbohydrates. On the other hand, a diet low in carbs puts your body in a metabolic state in which it breaks down fats as an alternative therefore reducing your total body fat composition in the long run.

When the body produces ketones, it enters a metabolic state called ketosis. The fastest way to get there is by fasting – not eating anything – {but lets face it,nobody can fast forever},so a ketogenic diet is the better choice. 

NOTE: although this keto diet has shown to be safe for most people,there are a number of people that would need special consideration and doctors recommendation before they can start this diet. These are :

  • people on diabetic medications such as “insulin”
  • people on blood pressure medication
  • breastfeeding mothers

WHAT TO EAT?

So you are ready to jump into this newly found diet but you cant seem to figure out what exactly to eat,or what to cut down on. Well, here is a quick guide into some of the foods you can switch to. But remember, in order for your diet change to settle well with you,we advice to change slowly,not only does this allow your body to adapt to this new diet plan, it also reduces the chances of you developing a “keto flu” {read more here}. 

The key to maintaining a life long change with this diet is to make sure you enjoy your food by making sure you pick the foods most enjoyable and cook it in many different ways to reduce the chances of getting bored of eating the same type of food over and over. Get new recipes, try out new foods from the list of recommended foods and try not to stick to the same way of cooking the same foods.

Below are some foods and drinks you can pick from and start your journey :

1} MEAT

Look out for unprocessed meats as these are low carb and keto-friendly. Organic and grass-fed meat might be healthier. But bear in mind that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) will be converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough,remember that processed meats, like sausages, cold cuts and meat balls often contain added carbs.

2} FISH AND SEAFOODS

These are good food choices for this diet, especially fatty fish like salmon. However, avoid breading, as it contains carbs. Wild-caught fish is like catfish, tilapia, and salmon probably the best.

3} EGGS

There are many ways to have your eggs, e.g. boiled, fried in butter, scrambled or as omelets, whatever you want. Organic or pastured eggs might be the healthiest option. When it comes to how many eggs you can eat, it simply depends on your preference.

4} NATURAL FAT/HIGH FAT SOURCES

Most of the calories on a keto diet should come from fat. You’ll likely get much of it from natural sources like avocado,nuts, olive oil etc. You should also include fat in cooking, like butter or coconut fat, and add plenty of olive oil to salads etc. You can also eat delicious high-fat sauces like Bearnaise sauce etc., or garlic butter.

5} VEGETABLES {preferably those grown above the ground}

Fresh or frozen, the choice is you but either is fine. Choose vegetables growing above ground, especially leafy and green items. Mostly your choice should include cauliflower, cabbage, broccoli and zucchini. Fry them in butter and pour plenty of olive oil on your salad. They also add more variety, flavor and color to your keto meals. Many people end up eating more vegetables than before when starting keto, as veggies replace the pasta, rice, potatoes etc. Find ways to cook them to your preference this will make them more enjoyable.

6} HIGH FAT DAIRY

Butter is good, as well as high-fat cheese is fine and high-fat yogurts can be added in moderation. Heavy cream is good for cooking. Avoid drinking milk as the milk sugar quickly adds up (one glass = 15 grams of carbs), but you can use it sparingly in your coffee. Definitely avoid caffè latte (18 grams of carbs). Also avoid low-fat yogurts, especially as they often contain lots of added sugars. Finally, be aware that regularly snacking on cheese when you’re not hungry is a common mistake that can slow weight loss.

7} NUTS

These can be added to you diet in moderation, but be careful when using nuts as snacks, as it’s very easy to eat far more than you need to feel satisfied. Also be aware that cashews are relatively high carb, hence we recommend macadamia or pecan nuts instead.

8} BERRIES

A moderate amount is OK on keto, perhaps with real whipping cream, this would make a popular nice keto dessert.

9} WATER

The #1 option for what to drink on this diet. Have it flat, with ice, or sparkling. Sip it hot like tea, or add natural flavouring like sliced cucumbers, lemons, or limes. If you experience headaches or symptoms of “keto flu“, add a pinch of salt to your water.

10} COFFEE

NO SUGAR. A small amount of milk or cream is fine. For extra energy from fat, stir in butter and coconut oil for “Bulletproof coffee.” Note, if weight loss stalls, cut back on the cream or fat in your coffee.

11} TEA

Whether black, green, Orange Pekoe, mint, or herbal — feel free to drink most teas. Just don’t add sugar.

WHAT NOT TO EAT!

Of course there is a short list of what not to eat,what did you think? lol. This list is rather short and it’s important to remember the whole point of this diet which is “low carbs” and with that in mind,it is easy to cut off all foods that are high in carbs or sugars. 

The most important thing for reaching ketosis is to avoid eating too many carbs,but that doesn’t mean you completely get rid of the carbs, you’ll probably need to keep carb intake under 50 grams per day of net carbs, ideally below 20 grams. The fewer carbs, the more effective it appears to be for reaching ketosis, losing weight or reversing type 2 diabetes.

Counting carbs and being aware of what to avoid is key at first, but once you get a hang of it you will eventually not need to count as you would have adapted to the diet and you will subconsciously avoid all you need to avoid.

So basically you need to avoid sugary foods, as well as starchy foods like bread, pasta, rice and potatoes and also avoid processed foods.

Some foods to avoid :

1} SUGARS

This is the big NO-NO. Cut out all soft drinks, fruit juice, sport drinks and “vitamin water” (these are all basically sugar water). Avoid sweets, candy, cakes, cookies, chocolate bars, donuts, frozen treats and breakfast cereals. Read labels for hidden sugars, especially in sauces, condiments, drinks, dressings and packaged goods. Honey, maple syrup, and agave are also sugars. Ideally try to avoid or limit artificial sweeteners as well.

2} STARCHY FOODS

Bread, pasta, rice, potatoes (including sweet potatoes), French fries, potato chips, porridge, muesli and so on. Avoid wholegrain products as well. Foods such as beans and lentils, are high in carbs too. Small amounts of certain root vegetables (other than potatoes and sweet potatoes) {onions,turnips,ginger,beets,garlic,celeriac,carrots,turmeric etc may be OK.

Basically the food should primarily be high in fat, and only moderately high in protein, as excess protein can be converted to blood sugar in the body. Avoid low-fat diet products.

A rough guideline is about 5% energy from carbohydrates (the fewer carbs, the more effective), 15-25% from protein, and around 75% from fat.

WONDERING WHAT THE BENEFITS ARE?

We’re pretty sure you want to jump right to the benefits,i mean whats the point of all this change and is it worth it yeah? Here are the benefits you should look forward to on this diet as you might have heard it not only has weight loss benefits but also a number of other health benefits that you can count on.

1} Weight loss

Of course the number one on the list is weight loss. This is due to the fact that this diet turns your body into a fat burning machine and your lack of carbs intake means you will burn that fat faster and easier without having to starve yourself.

More than 30 high-quality scientific studies show that, compared to other diets, low-carb and keto diets result in more effective weight loss.

2} Appetite regulation

Studies have shown that due to the significant breakdown of fats,your body has access to weeks/months worth of stored energy and this reduces your appetite {reduces you from feeling hungry} drastically. This also has to do with the low levels of insulin in your body due to low levels of carbs. Insulin is known to increase your appetite and cause you to feel hungry {this is why people who eat a lot of carbs tend to eat more as they get hungrier faster which leads to more eating and eventually weight gain}. Not having to fight feelings of hunger could also potentially help with problems like sugar or food addiction, and possibly some eating disorders, like bulimia, as well.

3} Control of blood sugar in diabetics

Studies show that ketogenic diet helps control blood sugar levels. It is excellent for managing type 2 diabetes, sometimes even leading to complete reversal of the disease.  It makes perfect sense since keto lowers blood-sugar levels, reduces the need of medications and reduces the potentially negative impact of high insulin levels.

4} Mental performance

On keto, the brain doesn’t need dietary carbs. It’s fueled 24-7 by ketones, an effective brain fuel.Therefore, ketosis results in a steady flow of fuel (ketones) to the brain, thus avoiding problems experienced with blood sugar swings. This results in improved focus and concentration, and resolution of brain fog, with an improved mental clarity.

These are some of the many benefits that come with this diet,and there has been many testimonies of the effect of this diet from people of different walks of life. 

Remember,the key to any life style change is consistency. Nothing changes over night,but with consistency,you will begin to see the effect of your change and enjoy the good health there after.

Stay healthy,and keep an open eye for more reviews and over views on life style changes that can improve your health.