What if I told you there’s a diet on the market that could drastically change the way you look, feel and perform on a daily basis, would you be interested in learning about it? (ofcourse! why am I even asking such a lame questions)
In fact, not only will this diet help you lose weight but it can also help your body use and convert stored fat into energy?
You don’t have to buy snake oil or some magic red pill that promises to burn fat when you can simply alter your nutrition plan and achieve the same result.
What Is The Ketogenic Diet All About?
Essentially, the keto diet is a low-carb and high-fat diet that focuses on depleting glucose levels in the body with the intention of making your body use fat as it’s primary source of energy.
Ketones are produced in the liver which is then used as energy instead of glucose.
Why is this so effective for weight loss?
Well, for one, most foods that are allowed in the ketogenic diet are extremely low on the glycemic index or void of sugar at all.
Why is sugar so bad?
When consumed, sugar causes a spike of insulin in the body which often hinders fat burning hormones.
You may be wondering, so then why are carbs bad?
They’re not necessarily bad but carbohydrates break down very quickly into sugar. As we discussed above, glucose is a quick and easy source of energy for the body and would prefer to use that over stored fat.
Another factor that comes into play is calorie consumption. Most carbohydrate-rich foods of the 21st century are packed with calories.
If you exceed a certain number of calories per day, you will gain weight.
I’m not much of a strict calorie counter but if you’re on a diet that eliminates or reduces no foods and you eat anything your heart desires, you absolutely have to track all your calories!
Even if it’s just a teaspoon of honey or a small serving of cereal, you have to count it!
One of the benefits of eating a ketogenic diet is not necessarily needing to count calories in order to lose weight. Why? Because most of the foods allowed on a ketogenic diet are low in calories as well as being devoid of sugar and carbs.
Check out this list of health benefits attached to the keto diet:
- Burns fat effectively
- Regulates blood sugar levels
- Improved focus and mental clarity
- Feelings of satiation after each meal
- Can help with insulin resistance
- Clearer skin attributed to the reduction of sugar and inflammatory foods
What Can You Eat On The Ketogenic Diet?
Use this list of foods as a basic guideline of what you can and cannot eat on the ketogenic diet. As far as possible, stick to healthy and natural food and avoid processed junk food as much as you possibly can.
Foods To Eat:
- Meats – Chicken, Beef, Fish, Lamb and so on
- MCT Oil or Coconut Oil
- Organic Coffee, Chicory, And Green Teas
- Vegetables (All Kinds but try to avoid starchy vegetables like white potatoes)
- Green Leafy Vegetables – Kale, Spinach, Broccoli and so on
- Nuts and Seeds
- Fruits (in moderation and mostly fruits that are low on the glycemic index like berries)
- Avocados (I listed this separately because I’m crazy for avos!)
Foods To Avoid Eating:
- Sugar In Most Forms
- Carbohydrates – White flours, rice, breads and pastas
- Fruits which are high in the glycemic index like bananas
- Starchy vegetables that are high in carbs
Something To Note:
Like any changes you make, there’s always room for your body to react in any number of ways and people tend to experience a number of symptoms during the first few days such as headaches, moodiness and so on. As far as possible, keep your sodium intake at good levels and drink a ton of water.
Also, in terms of macronutrient ratio, aim for about 70% of healthy fats, 20% protein and 10% carbs (if not less).
Combining Intermittent Fasting With Keto
As it turns out, intermittent fasting is another way of targeting fat for energy.
Well, no matter what diet you’re on, if you intermittently fast and rid your body of glucose, your body will probably turn to fat for energy.
Now, imagine not having normal amounts of glucose in your body because you’re already in a state of ketosis and you throw intermittent fasting into the mix.
The results could be phenomenal.
In fact, we could take it one step further and throw in some cardio or light weightlifting in a fasted state which would only boost and increase the effects of fat burning!
For more information on intermittent fasting, check out this article.
What Should Be Your Main Focus? Weightloss Or Health?
In my opinion and experience, health supersedes weight loss. In fact, phenomenal health is a prerequisite for weight loss and a good body because it takes smart healthy choices on a daily basis to achieve great health.
That means ditching the sugary beverages and foods for vegetables and fruits that are packed with nutrients and minerals.
Regular activity becomes a non-negotiable part of your routine, adequate and deep sleep is a priority and proper hydration is a focussed objective.
These simple tasks can easily bring about weight loss and a beautiful body but you have to place a strong emphasis on fueling your body with the best source of nutrients and minerals. You’ll never enjoy a good body if you feel horrific inside.
You may consider being on the keto diet but that doesn’t mean you should only be eating a ton of bacon and sausages.
Every meal should consist of a massive amount of vegetables because without it, you’ll never feel amazing and you’ll never truly hit your health and fitness goals.
I don’t know if you’re someone who can subscribe to a diet 100% and completely cut out everything that is prohibited but if you can’t, stick with the 80/20 rule.
Essentially, eat incredibly healthy 80% of the time and indulge in a few cheat foods 20% of the time.
This system of eating tends to prevent binge eating junk food and it is what I practice in my own life when I’m not trying to lose weight or build muscle.