Is The Keto Diet For You?

If I had a euro for every time someone approached me about the Keto (Ketogenic ) diet, I would be living on a desert island enjoying Pina Coladas and basking in the sun all day! The Keto diet has seemingly become the hottest way to shed fat and wherever you look on Social Media you will find many success stories of people who have transformed their bodies. Celebrities such as Halle Berry and Kourtney Kardashian swear by the diet.  So, is the Keto diet for you? If you are new to the Keto diet keep reading and see how this diet craze may assist your fat-burning endeavours.

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What is the KETO Diet

The Keto diet is a high fat, low-carb, moderate-protein diet which was originally developed and prescribed as a therapeutic tool to treat epilepsy in children as well as other chronic illnesses. Eating a low carb diet decreases your insulin levels and puts your body into a state of ketosis. Ketosis is a natural metabolic state that happens when the body does not have any glucose and the body relies upon fat for its source of energy. 

Ketones are chemicals that are produced in the liver when glucose is unavailable and these ketones become the main energy source for the brain, the body and its functions. This process is called ketosis. Most people think that the Ketogenic diet is a high protein diet but it´s actually based on high amounts of healthy dietary fats.

How To Achieve Ketosis On The Keto Diet

Achieving Ketosis can be done by a number of ways:

• Fasting (Intermittent Fasting – 16:8 or 18:6) Please see my blog about this here
• Reducing carbohydrate intake to below 50grams per day
• There are also supplement options.  

It can take up to a couple of weeks to get into Ketosis and you can easily find out if you are in Ketosis by testing your blood or urine for ketone bodies. Testing strips can be purchased online.

Insulin – The Fat-Burning Enemy!

Insulin plays a very big part in successful fat-burning as it actually hinders the process when levels are high that´s why insulin is known as the fat-storing hormone because it will fuel energy into your fat cells. When insulin is in the way, then fat-burning does not come out to play. The Keto diet reduces insulin dramatically, therefore, allowing the body to burn fat more efficiently. 

Is A Keto Diet For Everyone?

Maybe & maybe not – It depends. If you are a person that enjoys rice, pasta, potatoes every day then this diet may be somewhat challenging for you to start and sustain long-term.  If you can easily escape from packaged processed foods and sugary carbs as well as keep your total carb intake under 50grams per day, then the diet may be much easier for you to adopt. Sticking to a diet that eliminates sugars, starches, some fruits, sweets and some alcohol is not easy to adjust for most people but for some it´s doable. 

In my experience, any successful diet must be combined with significant gradual lifestyle changes and eating habits for it to work. A decision to change one’s habits and change the relationship with food is essential no matter which diet you choose to do.

Pros and Cons of The Keto Diet

Pros

• Supports weight loss
• Decreases hunger
• Regulates Hormones
• Increases energy levels
• Elevates good HDL cholesterol
• May reduce the risk of heart disease
• May lower cholesterol
• Reduces insulin and insulin resistance
• Boosts Energy levels
• May aid better sleeping patterns
• Improves cognitive function

Cons

• The Keto Flu – Headache, fatigue, Nausea, insomnia, lightheadedness. This happens within the first 7 days of starting the diet and is due to the switch in energy levels. 
• Restricts certain foods making social events somewhat challenging
• May experience digestive issues and /or constipation
• Bad breath – Keto breath!
• Not a sustainable diet for many
• Mood swings & irritability can occur

Who Should Avoid The Keto Diet?

• Pregnant or lactating women
• People with  kidney disease, heart problems, any medical conditions as well as diabetes

As with any diet, be sure to consult with your physician before embarking on a Keto or any other diet or exercise plan. Your Doctor knows what’s best for you!

How Do The Macros Equate?

• 75% Fat
• 20% Protein
• 5% Carbs

Up to 80% of the calories you eat on a Ketogenic diet come from healthy fats.

It´s important to get the macros meaning the right amount of carbs, protein and fat. If you consume a carbohydrate-rich diet even when in a calorie deficit, then it may be challenging to lose body fat because the carbs spike insulin levels which in turn hinder the fat-burning process. Insulin hinders the release of fat from the fat cells which results in your body never being able to burn off stored fat.

What Types of Food Can You Enjoy?

Healthy Dietary Fats such as:

• Avocado
• Butter
• Cream
• Olive oil and olives
• Fatty fish such as salmon
• Nuts and seeds (Flaxseeds, Chia seeds)
• Steak
• Fish
• Chicken
• Turkey
• Seafood
• Cheese
• Coconut oil
• Low-carb veggies (Non-starchy)
• Eggs
• Yoghurt
• Cottage Cheese
• Blackberrys
• Tomatoes
• Avocados
• Lemons
• Raspberries
• Strawberries
• Watermelon
• Canteloup
• Milk (use sparingly due to its sugar content)

It´s important to adopt healthy fats whilst on a keto diet. The diet promotes foods like bacon, processed meats and other meats, however, these foods are high in saturated fats as well as sodium which may have adverse effects on cardiovascular health.  Healthy fats such as avocado, olive oil and fatty fish should become your best buddies whilst doing Keto.

What Types of Food Should You Avoid?

• All grains such as rice, pasta oatmeal, wheat, rye
• Starchy foods
• Sugary beverages
• Vegetables that grow in the ground
• Sweets
• Crisps
• Fries
• Potatoes
• Beans, peas, lentils & peanuts
• Fruits, except limes, lemons, berries and tomatoes
• Some alcohol
• Added sugars
• Sweeteners

Can You Drink Alcohol On The Keto Diet?

There are some different thoughts about drinking alcohol whilst being on a Ketogenic diet. Hard liquors such as whiskey, gin, brandy, cognac and tequila have zero carbs but these are very rarely consumed in their pure form and are often mixed with sugary drinks making their sugar content too high for a Keto diet. Beer has more alcohol content than Champagne, Red or White wine. Dry white wine has less than 0.5 grams of sugar so drinking this whilst doing Keto would be a better option. HOWEVER, please consider the following if you choose to drink alcohol whilst doing Keto:

• Your toleration of alcohol may reduce meaning that you can become more intoxicated in less time than you usually would. There is no rhyme or reason for this, only theories,  but when I have done a Keto diet I definitely noticed the change. Perhaps it has something to do with having lower carbs in the stomach which may extend the absorption of alcohol over a longer period. 
• .Alcohol is a toxin and your liver recognizes this and gets to work immediately to eliminate it out of the body. With this in mind, it´s important to note that your fat-burning furnace will come to a halt until the body has eliminated all the alcohol at which point it will continue to burn fat. It won´t necessarily throw you out of Ketosis, but it will definitely slow down the fat-burning process.
• On average it can take around 1 hour for the body to metabolize 1 unit of alcohol (Source: NHS.co.uk)

If you do drink alcohol drink in moderation and make sure that you drink enough water because the Keto diet will make you lose a lot of fluid. Carbs retain water and when carbs are not present a lot of fluid will leave the body, that´s why the initial weight loss on a keto diet is normally water loss.

So, Is The Keto Diet For You?

My advice is to think thoroughly and do your research. There are many online resources to find out about the Keto diet, but if you are a beginner or are looking for guidance on how to get started,  I would suggest the Customized Keto Plan which is a digital-download, 8 Week Fully Customized Keto Plan that provides an array of information and Keto recipes. The plan is based upon your own needs from the personal details you provide and can be a good starting point when just starting out. For further written information click here. They even offer a 60 Day Money Back Guarantee! Take their Keto Quiz today! 

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