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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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.
Achieving Ketosis can be done by a number of ways:
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 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.
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.
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!
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.
Healthy Dietary Fats such as:
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.
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:
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.
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!
Check out my YouTube Video on tips of how to choose the best diet.
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The information in this blog is for educational purposes only and does not replace any advice given by a medical practitioner or nutritional therapist.
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