A Beginners Guide to the Keto Diet
New year, new goals. Losing weight, feeling healthier... We want to improve ourselves and what better way to get that started than a brand new year.
Many look for specific diets to follow. We want those results to start coming it don't we, so we can be fuelled by our progress and keep that motivation on the up.
Keto plays an important role in losing weight, but only if its understood correctly and followed in the right way. Sure there are many programs and plans out there claiming to be 'keto friendly' but a lot of it isn't.
So what is the Keto diet anyway? Well I will explain what it is, what it does and how it works in the article below along with some easy to understand videos.
And if this appeals to you then take a look at our Speed Keto™ program for yourself. It's Keto, but with more amazing results.
So let's get started...
The keto diet is a low carbohydrate diet, but it differs from other low-carb diets (such as Paleo) in that it deliberately manipulates the ratios of carbs, fats, and protein to change fat into the body’s primary source of fuel.
Our bodies are used to turning carbohydrates into insulin to use as fuel. That means the extra fat is stored and keeps adding on the pounds. The ketogenic diet uses fat for fuel, which means it gets used instead of stored. Thus, weight loss becomes easy.
In addition to weight loss, the ketogenic diet is known as the “healing” diet. The lack of sugar intake has been proven to help and prevent many diseases, from heart disease, high blood pressure, cancers, epilepsy, and many symptoms of aging.
The manipulation of carbs, fats, and protein is called ketosis. It’s a state when the body, deprived of the usual carbohydrates and sugar, is forced to use fat as its primary fuel.
Of course, turning insulin into fat also means lowering the amount of insulin in your body. That is why the keto diet has been so successful in helping people deal with diabetes. It adjusts the sugar level naturally.
The ratio of carbs, fat, and protein can vary.
Many people allow themselves up to 50 grams of carbohydrates a day and still lose weight. On a stricter regime, the carb intake can be between 15 and 20 grams daily. The less carbs, the quicker the weight loss, but the diet is very flexible.
On the keto diet, you don’t count calories. You count carbohydrates and adjust the intake of carbs vs. fat and protein. A typical keto diet will get 60 percent of its calories from fat, 15 to 25 percent of calories from protein, and 25 percent of calories from carbohydrates.
The only limitation on the diet is sugar, which you need to avoid. The ketogenic diet is not a fad. Many scientific studies have shown the benefits and healing effects of ketosis.
Discuss the ketogenic diet with your doctor if you are interested in consuming less sugar, losing weight, or prevent diseases from occurring.
How Does The Keto Diet Work With Weight Loss
Many people confuse the ketogenic diet with low carb diets or paleo diets. However, there are considerable differences of which you should be aware.
Basically, ketogenic is low-carb, but it is much more.
There is a reason the ketogenic diet has become so popular. It helps improve your overall wellbeing in addition to helping you lose weight.
You have more energy during the day, and you feel sated and full, thereby reducing the cravings for unhealthy snacks. In essence, you are eating less, but better. That’s what makes the keto diet so unique and successful.
The ketogenic diet is not magic. It is a scientifically proven method that balances your body’s fat intake to help achieve optimal weight loss.
By using fat instead of sugar as your primary source of energy, the keto diet induces a state of ketosis, which is achieved when your body stops receiving carbohydrates to turn in glucose.
The fewer carbohydrates you consume, the more you force your body to burn fat for energy instead of storing it.
This is why is it possible to lose weight so quickly on the keto diet. It counts carbohydrates instead of calories. Using fats as an additional energy source is what ketosis is all about. It is a natural state that helped our hunter-gatherer ancestors survive.
They feasted on low-carb foods when they could, and fasted when food was scarce. Fat was stored and converted into energy during the scarces times. The ketogenic state is a natural human state, which makes the ketogenic diet so powerful and successful. In addition to the benefits of the keto diet, most people simply enjoy the way it makes them feel better.
Weight loss results on the keto diet differ among individuals, depending on their specific body composition. But weight loss has been the consistent result of people who’ve been on the keto diet. The keto diet is known as the best weight-loss diet, as well as the healthiest.
A 2017 study divided Crossfit-training subjects into two groups, with both groups following the physical training, but only one group combined the ketogenic diet with the training. The results showed that those on the keto diet decreased their fat mass and weight far more than the other group.
The keto diet group showed an average of 3.5 kilo weight loss, 2.6 percent of body fat, and 2.83 kilos in fat mass, while the other group lost no weight, body fat or fat mass. Both groups showed similar athletic performance ability.
A recent study divided overweight children and adolescents into two group; one was put on a keto diet, the other on a low-calorie diet. As in other keto studies, the children on the keto diet decreased their weight, fat mass, and lowered their insulin levels considerably more than the low-calorie group.
Besides more rapid weight loss, a decided advantage of the keto diet over a low-calorie diet is that people actually stick to the keto diet. A low-calorie diet will help you lose weight, but you may be constantly feeling hungry and deprived. That is the main reason most diets fail. Hunger and deprivation are not a part of the ketogenic lifestyle.
WHAT IS KETOSIS?
As we have stated earlier, the keto diet isn’t magic. It is proven science. Ketosis is a natural occurrence that happens when you don’t feed your body enough carbohydrates and it is forced to look for energy elsewhere. You have undoubtedly experienced ketosis when you’ve missed a meal or have exhausted your body with rigorous exercise. Whenever these things happen, your body helps you out by raising its level of ketones.
However, most people eat enough sugar and carbs to keep ketosis from happening. We love our sugar and carbs, no matter how bad they are for us, and our bodies will happily use them as fuel. And since our bodies want to help us out, it turns any excess glucose into fat and stores it for future use. Stored fat translated into bigger and bigger sizes at the clothing shop.
What Do I Eat on the Keto Diet
Some people associate the keto diet with the bad word “fat,” and are quick to dismiss it. Nothing could be further from the truth. Fat is allowed, because it is converted into energy. Our body needs healthy fats to thrive. Other foods on the diet could not be healthier.
When you’re eating ketogenic, you’re filling your body with nutrition. Let’s take a look at the foods you’ll be eating.
As this video course has already pointed out, the elimination of processed foods and sugar is one of the best things you can do for your health in general.
Processed foods are filled with toxic preservatives that do nothing for you but rob you of your good health. Fresh is always better. When purchasing anything at the market, get into the habit of reading labels. They can be very sneaky and revealing.
Keep your carbohydrates under 50 grams a day, and you’ll feel the difference. A stricter ketogenic diet will contain approximately 20 grams of carbs a day.
FOOD TO EAT ON A KETOGENIC DIET
Everyone knows about the healthful fatty acids, vitamins and minerals in seafood. Very few of us eat enough. The keto diet encourages the consumption of all things from the sea. Shrimp and crabs are carb-free, and other shellfish contain only a low amount of carbohydrates.
Fatty fish, such as salmon and sardines, are highly recommended because of their high omega-fatty acid content. Fish truly is brainfood. Enjoy at least two servings or more of seafood a week on the keto diet. Simple canned tuna counts as seafood.
Can a diet that recommends unlimited green, leafy vegetables be anything but healthy? They are extremely low in carbohydrates and bursting with vitamins, antioxidants, and the fiber we need daily.
Green vegetables such as broccoli, spinach, and kale are believed to decrease the risk of heart diseases and cancer. Cauliflower and turnips can be prepared to look and taste like rice or mashed potatoes, with much less starch and carbohydrates.
“Starchy” vegetables, such as potatoes or beets do have carbs and should be limited on the keto diet.
There are cheeses to satisfy everyone’s taste. They are high in fat content for energy, high in protein and calcium, and low in carbohydrates. Yogurt and cottage cheese are a great source of protein and calcium.
They are low-carb and fit well into the ketogenic lifestyle. Be sure to stick with plain yogurt, as the flavored types contain a lot of sugar, as are the so-called “low fat” versions of yogurt. You can flavor yogurt and cottage cheese yourself with a few berries and nuts.
Avocados are truly a “superfood.” They are high in important vitamins and minerals, including potassium. According to a study, avocados are also believed to help lower cholesterol by 22 percent.
Loaded with nutrients and delicious taste, avocados only have 2 grams of net carbohydrates. Use them in salads and sandwiches
Meat and Poultry
The keto diet lets you eat plenty of meat. Meat contains very few carbs and is high in protein to help you build muscles. Whenever possible, choose healthy, grass-fed meats, which are higher in fatty acids.
Eggs are high in protein and contain a mere 1 gram of carbohydrates. As they are also inexpensive, they are ideal for anyone on a ketogenic diet.
Eggs also make you feel full, thereby helping you eat less. Many people take pride in only consuming the whites of eggs, but the true nutrition lies in the yolk, so be sure to eat the egg in its entirety.
Too many people are unfamiliar with coconut oil, another “superfood.” It is perfect for people dealing with diabetes and has been used with Alzheimer patients.
Coconut oil can be used in most recipes in place of butter or oil. You can also use it for frying and sautéing.
Did you know that dark chocolate has a high amount of antioxidants? As a matter of fact, dark chocolate is reaching superfood status. Chocolate with 80 percent or higher real cocoa powder can lower your blood pressure.
An ounce of 80 percent dark chocolate contains 10 grams of carbohydrates, so it definitely counts as a healthy snack. Keep in mind the lower of cocoa content, the less healthy the chocolate will be. Milk chocolate does not count as a healthy chocolate.
FOODS TO AVOID ON A KETOGENIC DIET
The keto diet has a lot less restricted foods than many other diets. Sugar, of course, should be avoided. That doesn’t mean you can’t enjoy sweet desserts. There are many keto-friendly recipes that substitute unsweetened applesauce for sugar in baked goods. Substitute sweeteners such as Stevia can also be used in moderation.
Keep in mind that fruits are healthful, but they do contain a great deal of sugar, so limit the amount you eat to just a few slices a day. Fruit juices are concentrates that have vitamins but lack fiber. And their sugar content is extremely high.
Read the label on any bottle of juice before buying. The best juices are “green” with just a hint of fruit for flavoring.
Be careful with cereals. Most are packed with sugar and robbed of any nutrients. Many claim, “nutrition added,” but all that means is that all nutrition has been removed and they have returned a small amount.
One hundred percent bran cereal will fit into your keto diet, and you can sweeten it with a handful of berries. Just be sure to examine all labels in the cereal aisle. They can be very tricky. Also, remember that honey, too, is a sugar.
Totally omit white starches from your diet. They are nothing but empty calories. This includes white bread, pasta, and rice. Buy the wholegrain version, instead, and enjoy in moderation.
Legumes and beans are healthy for you, but they are high in carbohydrates. You can have them occasionally; just make sure you keep it within your daily 20 – 5o carb-gram count.
Alcohols tend to be empty calories, but certain spirits will be better for you than others. Beer is filled with carbs and should be off your keto diet. The expression “beer belly” exists for a reason. Enjoy a glass of wine, instead. Of course, there are variances in different types wine.
Dry wines contain a minimum amount of sugar, while sweet dessert wines contain much more.
Pure alcohol such as whiskey and vodka are carb-free, but they do contain calories, so have a care. Mixing alcohol for fancy cocktails usually creates a haven for sugar, so avoid those.
Wine coolers may be a tasty treat, but in reality, they are just sugary sodas with some added alcohol. They should definitely not be on your keto diet at any time.