What is the keto Diet
The Keto diet is a change in the way you eat, to turn your body into a fat burning machine. The ketogenic diet is a high fat and low carb eating plan. Eating more healthy fats and low carbs puts your body into ketosis.
What is ketosis?
Ketosis is a metabolic state where your body burns fat instead of carbs for fuel which often leads to healthy weight loss 1)https://www.ncbi.nlm.nih.gov/pubmed/14769483 2)https://www.ncbi.nlm.nih.gov/pubmed/14525681.
How long does it take to get into ketosis?
Be patient… this takes some time. Remember you have been living on sugar and carbs your entire life and now you are switching to a completely new fuel source. Your cells need to build enzymes to break down a new source of fuel. For healthy people who don’t have diabetes and are not pregnant ketosis could be reached in 3-4 days 3) https://www.ncbi.nlm.nih.gov/pubmed/28599043 .
Daily carb , daily fat and protein intake, exercise, age, and metabolism are factors that can affect how long it takes to enter ketosis.
How can I reach ketosis?
- Reduce carb intake
- Increase healthy fat intake
- Increase exercise
- Maintain adequate but not excessive protein intake
- Keep it simple and avoid processed foods
- Get your rest! Maintain 7 to 8 hours sleep
How to know you’re in ketosis?
As your body reaches ketosis you may experience “keto flu”. Symptoms include, headaches, fatigue and increased thirst 4) https://www.ncbi.nlm.nih.gov/books/NBK499830/ .
- Increased energy
- No longer crave sweets
- Keto breath (not necessarily bad breath)
Keto health benefits
1. Low Carb Keto Diets Suppress Your Appetite
Traditionally the most challenging part of any diet is controlling your appetite and cravings. This normally leads to a negative impact on your mood and as a result you’ll most likely give up. However studies have shown that the low carb keto diet automatically reduces your appetite 5)https://www.ncbi.nlm.nih.gov/pubmed/17228046 .
2. Low Carbs Keto Diets Lead to Faster Weight Loss
Cutting carbs is an effective and simple way to lose weight. Studies have shown, people who are on a low carb diet lose weight quicker than those on a low fat diet 6) https://www.nejm.org/doi/full/10.1056/NEJMoa022637 . Why is fat loss quicker on a low carb diet? Because Low carb diets get rid of excess water and lowers insulin levels. You’ll notice faster weight loss in the first 2 to 3 weeks.
Are low cab diets good for long term weight loss? Absolutely, studies have shown that a low carb keto diet can be effective up to 6 months when compared to other diets 7)
Low Carb Diets Reduce Blood Sugar and Insulin Levels
The low carb and sugar keto diet is helpful for people with diabetes and insulin resistance 8) https://care.diabetesjournals.org/content/14/3/173.short . Studies show that reducing carbs and sugar have a significantly lowers blood sugar and insulin levels 9) https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-34
Keto Diet is Naturally Gluten Free
What is Gluten?
Gluten is a family of proteins found in grains like wheat, spelt, rye and barley. Gluten is a complex mixture of hundreds of related but distinct proteins, mainly gliadin and glutenin 10) https://www.ncbi.nlm.nih.gov/pubmed/28244676
What is Gluten Intolerance?
Gluten intolerance or gluten sensitivity is not as severe as celiac disease but they do share the same characteristics. Gluten intolerance can cause discomfort and people use lifestyle changes to manage it’s symptoms.
is an immune reaction to eating gluten. It is known as the most severe form of gluten intolerance and affects around 1% of the population 11) https://www.ncbi.nlm.nih.gov/pubmed/22850429 . Symptoms include fatigue, weight loss, abdominal pain and bloating and gas 12) https://www.ncbi.nlm.nih.gov/pubmed/25339827 . Celiac disease can cause damage to the small intestine, consult your doctor if the symptoms continue.
It is unclear why the symptoms of non-celiac gluten intolerance happen, but unlike celiac disease it does not appear to involve the immune system or damage the small intestine. The symptoms include bloating, abdominal pain joint & muscle pain 13) https://www.ncbi.nlm.nih.gov/pubmed/25753138 .
People who suffer from gluten intolerance try to avoid any food with gluten, this includes pasta, bread and pastries. Naturally the keto diet avoids foods that contain gluten.
How to build a keto plate
A keto plate should consist of
What can I eat on the keto diet?
Eat low-carb foods including meat, fish, eggs, vegetables and natural fats like butter or olive oil. Here are a list of foods you can eat on a keto diet.
Fish and Seafood
Salmon is commonly found in a keto kitchen and is used in a ketogenic diet since it is high in protein and contains those very important omega-3 fatty acids. A little tip avoid breaded fish as it contains carbs.
Meat and Poultry
Meat and poultry are naturally high in fats and a great source of protein.
Stick to those vegetables that are above ground, these are generally lower carb and therefore the best option. These include cabbage, avocado, spinach, kale and green beans. A little more about avocados;
- Avocados are rich in vitamins
- Avocados contain more potassium than bananas
- Avocados are loaded with healthy fats and is a must for the keto kitchen
- Avocados are delicious and easy to incorporate into the keto diet
Natural Fats and Healthy Oils
A majority of the calories on a keto diet should come from healthy fats. You’ll get a lot of this from natural fat sources like meat, eggs and fish. But if you need a top up feel free to top up your meals with healthy fats like olive oil, butter and coconut oils.
Eggs are an inexpensive source of quality protein and healthy fats. This keto ingredient is healthy and cheap…… and if that’s not enough you’ll be tucking into a variety of easy egg dish. Boil, fry or scramble!
A great source for snacking but don’t over indulge, you don’t want to build up on the carbs.
Dairy and Cheese
A majority of cheese are low in carbs making them keto friendly and a perfect addition to your next keto meal. Cheese contains high amounts of fat and source of protein, calcium, vitamins A and B.
What can’t I eat on the keto diet?
So….. you will need to avoid the following to reach and sustain ketosis.
Below Ground Vegetables
Avoid vegetables that grow below the ground like potatoes, parsnips and beetroot
These are refined or simple carbs that include sugars and refined grains. These include bread, pasta, pastries, white flour, rice, doughnuts, and cereals.
Fruits are high in carbs and sugar and should be avoided as it can prevent ketosis. However there are keto friendly exceptions including avocados, berries and tomatoes.
What can I drink on Keto?
Drink plenty of water and if you want to add a little bit of flavouring go ahead and add lemon juice to your still or sparkling water. Lemons are also keto friendly.
Feel free to drink most types of tea including breakfast, green, mint, fennel but remember don’t add sugar
Coffee is a great source of caffeine, caffeine can help you feel less tired and increase energy levels. Coffee is also known to improve brain function. Also don’t forget to increase your daily fat intake and add healthy fats to your coffee or top it up with heavy whipping cream. Check out the Keto Bulletproof Butter and MCT Coconut Oil Coffee.
Sugar Free Soft Drinks
Sugar free soft drinks are low in carbs and sugar free, these should not interfere with your keto diet. However drink in moderation 14) https://www.ncbi.nlm.nih.gov/pubmed/22850429
Avoid Fruit Juices and Soft Drinks, Fruit juices are high in carbs and sugar and should be avoided.
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