In this blog post we'll be covering the following points:
1. Overview of the Keto Diet and its Benefits
2. How to Get Started with a Keto Diet
3. Tips for Calculating Carb Intake
4. What Foods Can You Eat on a Keto Diet
5. The Importance of Fibre in a Healthy Eating Plan
6. Concluding Remarks – Taking Your First Steps into Ketosis Today!
First of all, what does low-carb mean?
Low-carb diets are a type of lifestyle that focuses on reducing carbohydrate intake below 100 grams. On the more strict end, there are ketogenic diets that limit carb intake to as little as 20 grams per day. This is a great way to get rid of processed refined foods, unhealthy fats, and other "fattening" foods.
Keto diets are more than just cutting down on carbohydrates; they're a lifestyle meant to promote overall health. This includes the benefit of having long-lasting energy, healthier food options and an improved outlook on life. It's a sustainable choice that takes some time to adjust to, but once you understand the principles behind keto, it can be a great way to improve your health. Keto diets require willpower to sustain, and they transform the way we think about food and ourselves.
What is Ketosis?
Ketosis is a metabolic state in which the body uses fat and ketone bodies as its primary source of energy rather than carbohydrates. It works by reducing carbohydrate intake while increasing fat intake, forcing the body to burn stored fat as an energy source instead of glucose from carbohydrates. When this occurs, the body breaks down fatty acids into ketones, which are then used to produce energy. Ketosis has been studied for its potential to help with weight loss, reduce inflammation, and provide a sustainable energy source.
Keto and weight loss
Keto for weight loss is a popular choice for many, as it offers a number of health benefits including improved fat-burning capabilities, increased energy levels and reduced cravings. However, it's important to remember that being in ketosis does not guarantee weight loss and it is still necessary to create a calorie deficit in order to achieve desired results.
Some people are able to use the natural hunger regulation of a ketogenic diet and still lose weight without tracking calories. Others may need to track their intake to maintain a deficit. It is important to find out which method works best for your individual lifestyle and goals.
How do I start and what can I eat?
For those looking to lose weight and improve their health, a keto diet can be an effective way to do so. This high-fat low-carb approach has been used successfully by many for years and is based on the body using fat as its primary source of energy rather than carbohydrates. Here are some tips for getting started with a keto diet.
Carbs are meant to be limited. Protein should always remain a focus. Fat is something you consume when feeling hungry, not necessarily as a target goal. When it comes to fat, the most recommended sources include meat, olive oil, butter and coconut oil.
Start by getting your daily net carbs down to 20g or less. Keep in mind, dietary fibre is not taken into account when calculating your daily carbohydrate consumption. If something you eat has 10g of carbohydrates with 8g of fibre then the net carbs are only 2g. Load up on leafy greens and fibrous vegetables for your daily carb intake.
Make sure your protein intake is adequate, aiming for 0.8g to 1.0g per pound of lean body mass (1.8g to 2.2g per kg of lean body mass). Increase the proportion of fat in your diet as it should make up the majority of your energy - but be careful not to overdo it. Increase your water intake and replenish your electrolytes as well.
In terms of what to eat, stick to dark green leafy vegetables, fatty red meats, chicken with skin on, fish, organ meat, eggs, nuts & seeds, full-fat dairy or anything else you can find that is high in nutrition and fat. Remember, carbs are limited and protein is a target whereas fat is just to help satisfy hunger. Opt for fats from meat, olive oil, butter and coconut oil.
Fibre is your friend!
Fibre is a type of carbohydrate, yet it's not processed as an ordinary one and thus doesn't need to be calculated into your daily carb total. However, it’s critical to understand that fibre does NOT undo carbs - rather, they're simply excluded from the count. There can never be more fibre than carbohydrates in a food item; for example, adding flax meal to ice cream won’t work!
Conclusion
Ketosis is a powerful tool for weight loss and improved health, but it’s important to remember that the keto diet isn't a magic solution. In order to experience long-term success with this lifestyle change, you need to be mindful of your carb intake and make sure you are getting enough protein and fat in your daily meals. Additionally, fibre should always remain an integral part of any healthy eating plan as it can help keep us full longer while also aiding digestion. With these tips in mind, anyone looking to start on the journey towards better health can take their first steps into ketosis today!
We'll be unpacking more tips on Keto and Paleo diets in the following posts, so make sure to subscribe to stay up to date!