I would like to introduce you to the Keto Diet Lifestyle and arm you with as much information as possible so that you can choose what is good for you.
I have already mentioned that I eat a Paleo Diet and I have been doing this for the last 10 years. My partner eats a Keto Diet as he finds that it suits him a lot more. I have tried a keto diet but unfortunately, I am not the greatest with a fattier way of eating. Both the keto and paleo are similar, but they do have their differences.
It is important to ensure that the diet plan for you works and both my partner and I are able to eat our meals together but as a for instance he will eat the skin of the chicken which I do not.
Just like the paleo diet once you have done your research and believe that keto is the one for you my suggestion is to try it for 30 days to feel the benefits.
What Is The Keto Diet Lifestyle?
The Keto Diet was created by Dr Gianfranco Capello an associate professor of surgery at Sapienza University in Rome, Italy. Like the Atkins Diet the Keto is a low carbohydrate, high fat eating diet aimed at putting your body into a metabolic ketosis state.
When your body goes into ketosis it becomes efficient at burning fat for energy and turns fat ketones in the liver to supply energy to the brain. The aim is that your body burns fat and you feel both mentally and physically energized.
Dr Capello did a study where 19,000 people on this diet lost an average of 10 kilos. Another study showed that those on a keto diet lose an average of 2.2 times more weight that those on a calorie-controlled diet.
It was back in the 1920’s that ketogenic diet was used to treat patients with epilepsy. Ketone bodies were first found in the 1800’s in the urine of patients with diabetes.
It was in the 1900’s when the ketogenic diet was used less and less due to finding treatments for epilepsy from medications.
In the 2000’s the Atkins Diet brought back the first type of keto diet, used for intractable seizures.
There are 5 different ways that our bodies can go into a ketosis state.
Fasting due to the glycogen stores depleting.
Prolonged Exercise results in increased ketones.
Diabetes in both Type 1 and 2 can result in elevated ketones.
Consuming Large Amounts of Coconut Fat which contains medium chain triglycerides that can be broken down into ketones.
Ketogenic Diets will cause sustained ketone production due to low intake of carbohydrates.
Keto Food You Can Eat
Non-Starchy Vegetables; kale, broccoli, cauliflower
Red Meat (Grass Fed)
White Meat (Grass Fed)
Plain Greek Yoghurt
Nuts & Seeds
Butter & Cream
Unsweetened Coffee & Tea
Dark Chocolate & Cocoa Powder
Keto Food You Cannot Eat
Fruit (Other than berries)
How A Keto Diet Is Good For Weight Loss
Keto is only effective if you maintain it. Occasional keto is fine but yo-yo dieting with carbohydrate binges is not effective.
Your carbohydrate intake must be less than 50 grams in a day. Most people on a keto diet general eat less food than those on a calorie counting way of eating, as it typically reduces appetite.
Most people feel the great benefits of increased energy after a few days mainly due to the fresh nutritious ingredients.
Also, people on a keto diet also feel that they can think better and suffer with less “brain fog”
Comes from the amount of protein which feeds your muscles especially when combined with strength exercises.
Most people lose body fat and increase their muscle mass which is why it is popular with muscle builders.
Improved Blood Glucose Levels
When you stop eating refined sugars and simple carbohydrates you avoid those spikes in blood sugar levels. As a result, you stop experiencing those moments of fatigue and need for snacking.
Less Risk of Diabetes
Simple carbohydrates such as grains and wheat break down into sugar quickly. This causes spikes in sugar levels which in turn causes spikes in insulin levels.
High Insulin Levels prevent your body from burning fat because they cause your body to focus on converting excess glucose in your bloodstream into energy and storing the rest as fat.
Constantly eating simple carbohydrates chronically increases high blood sugar levels which can lead to obesity and pre-diabetic symptoms.
Whilst there are many genetic factors that can affect heart disease one of the most common is fatty acids or atherosclerosis.
Ketogenic diets help with blood sugar levels, cholesterol levels and fatty deposits which can affect various heart diseases.
Many people believe that the Keto Diet is bad for us due to the fat content. It is important to remember that people eating this way must ensure that the food they eat are natural which means you cannot eat processed food. Therefore, this gives you a balanced and nutritious way of eating.
The most important part of a keto diet is that you spend your time in a state of ketosis which is where the weight loss happens and all the other health benefits.
You will always know that you are in a state of ketosis when you are losing weight, feel increased in energy, loss of appetite, fruity smelling breath and alternative diarrhoea or constipation.
Overall a Ketogenic Diet will allow you to lose weight and give such great health benefits.
I have always disliked calorie counting as it is difficult to maintain and most of us do not know how much energy we are expending versus what we are eating.
It is always important to find a way of eating that is going to benefit your lifestyle and is something that you can maintain.
Remember, not all diets suit the same people but if you do not have any underlying health issues then I would suggest trying for at least 30 days and see how you feel.
If you want to know more than please leave any comments or questions below.