I know, I know…
The keto diet, you say, is just another diet. Give it 3-6 months and it will be replaced by the next best thing. Well…. maybe, maybe not!
In this blog I will go over what the keto diet is, and 8 reasons people are choosing the keto diet in 2018.
First of all, a keto diet is a low-carb diet. The point is the body produces “ketones” in the liver, which get used as energy.
When you eat carbs, your body produces glucose and insulin.
- Glucose is the bodies preferred energy source since it is so easy to use.
- Insulin is made by the body to help process the glucose.
Since the glucose is the primary energy source, fat gets stored since fats aren’t needed for an energy source (glucose is available). By lowering carbs, the body goes into a state referred to as ketosis.
The end goal is to starve yourself of carbs (NOT CALORIES) so you create this metabolic state in the body.
8 Benefits of a Ketogenic Diet
1. Ketogenic Diet for Weight Loss
Since body fat is used as an energy source, there are obvious weight loss benefits. Insulin drops substantially, because it is produced much less, when glucose isn’t being consumed. This creates a virtual fat-burning inferno!
The cool thing is science is showing long-term benefits of the keto diet!
Want a cool trick? Include MCT (Medium Chain Triglycerides) oil in your daily diet to enhance the effect! MCT is one of the main triglycerides in coconut oil.
2. Ketogenic Diet for Controlling Blood Sugar
Studies are now showing that the ketogenic diet is superior to diets just focusing on lowering blood sugar or calories, as a way to manage and prevent diabetes.
3. Ketogenic Diet for Mental Focus
Heres the deal…Ketones are an amazing source of fuel for the brain. Lowering carb means balanced blood sugar which means superior mental performance.
In addition, increasing fatty acids have been shown to increase brain function.
4. Ketogenic Diet for Increased Energy & Normalized Hunger
By using fat as fuel, your body has a more balanced form of energy source. Fat is very easily converted to fuel. The great thing is you will feel “full” for longer, due to the way fats are processed in the body.
5. Ketogenic Diet for Epilepsy
One of the most widely used therapies for children who have uncontrolled epilepsy is… you guessed it… the ketogenic diet!
6. Ketogenic Diet for Cholesterol & Blood Pressure
A keto diet has been shown to have a dramatic increase in HDL and decrease in LDL particle concentrations.
In general, there are a lot of studies that have been done on low-carb diets which also show better improvement in blood pressure over other diets.
7. Ketogenic Diet for Insulin Resistance
8. Ketogenic Diet for Acne
There is one study that has shown a drop in lesions and skin inflammation when switching to a low-carb diet. Other studies are now showing a possible connection between high-carb eating and increased acne.
What does someone eat on a ketogenic diet?
To start a keto diet, you need lots of planning!
The main thing is you will want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. ZERO (or small amounts) of refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The exception to this are avocado, star fruit, and berries
Do Not Eat
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol, monk fruit,
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
Remember that keto is high in fat, moderate in protein, and very low in carbs. Go for something around 70% fats, 25% protein, and 5% carbohydrate.
Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.
Protein should always be consumed as needed with fat filling in the remainder of the calories in your day.
You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. I recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g).
Vegetables on a Ketogenic Diet
Dark green and leafy is always the best choice for vegetables. Eat these in PLENTY for your micro-nutrients!
So that’s it folks! There is a LOT more to be said about the keto diet, but this is a good primer 101 for those interested in what it is and what it can do for you!