It’s hard to stick to a diet. You have so much to deal with. Hunger and cravings, not to mention the expense, all come to mind when you think of the word diet. But the truth is, all that expensive diet food is harming you. It’s usually over-processed to the point that your body probably doesn’t even recognize that it is food. It cannot digest it, and you have stomach issues, heartburn, and vacillate between constipation and diarrhea.
But, when you have a good plan, it’s not hard to stick to at all. Not if it’s a lifestyle, and certainly not if it’s good food. It’s the food you want to eat, and since ketogenic is not a diet but a lifestyle, you can eat as much as you need to without hunger. What more could anyone want?
What Is the Keto Diet and What Makes It a Lifestyle?
A ketogenic lifestyle consists of eating the ketogenic way: low carb, high healthy fat, and moderate protein 99 percent of the time – even if it’s your birthday. What does it mean to eat ketogenic, though? Well, you eat in such a way that your body produces ketones. Don’t worry; this is not scary; ketones can protect your brain from Alzheimer’s and other problems, such as brain fog and memory.
What if you started eating the way your ancestors used to eat? What would that look like? When you consider what your ancestors did not have, namely processed food, you can see what that might look like. The food around was readily available such as berries, wild animals, and vegetables that are easy to grow, like spinach, cabbage, broccoli, and cauliflower.
Because it was hard to catch food, they also had to ensure everything they ate was as high in fat as possible so that they could keep on enough weight to be healthy. But not fake fat – healthy fat from fruit like coconut and olive oil.
In this plan, some people also enjoy ghee, which is clarified butter. That’s the other thing that is awesome about the ketogenic lifestyle; you do have lots of leeway in what you eat if it follows the main goals, which are to eat low carb, high fat, and moderate protein most of the time.
Processed food is full of refined sugars, unhealthy fats, and chemicals that no one can pronounce and will leave you unsatisfied, always craving more. And guess what; it’s not your fault if you’re always craving more. They made the food that way.
The food you’re eating is designed to cause cravings. Processed food is made to hook you on it, just like opiates. The food scientists know the exact combinations of fat, salt, and sugar to hook you. They’ve found the formula to make every meal into a drug. What’s worse is that this drug will make you fat, unhealthy, and prone to diabetes, and you’ll likely die earlier than you otherwise would. Even when you think you’re eating small amounts of food called “diet” food, you can be fat and very unhealthy. Thin people who eat a fully processed diet are also very unhealthy and prone to illness. The disease manifests differently in everyone.
Thankfully, the ketogenic diet has become more mainstream. People are taking to it and getting healthier. They’re getting healthier because it’s simple. They don’t have to think too hard to know whether they can have that food or not. Due to this fact, it makes it easy for the ketogenic way of eating to become a full-on lifestyle.
That’s good because one thing that can ensure that people change for life, and make eating keto a habit, is to turn it into a lifestyle. When you know you’re going to live this way forever, that you’re not taking breaks, and that you’re not doing it for just the next few weeks until the big party, then you tend to stick to a healthier way of eating because it’s just normal and natural. Since ketogenetic eating is so natural, you’ll agree that it can easily become a lifestyle.
Is the Keto Diet Safe?
Many people wonder if the keto diet is safe. Although numerous health benefits have been linked to it, you must understand how it affects your body to decide whether it is right for you.
The Keto diet can sometimes cause side effects that are usually temporary or preventable. Signs include fatigue, headaches, irritability, nausea, and constipation.
These symptoms usually resolve once the body switches from using glucose for energy to breaking down fats. This natural process, called ketosis, also helps improve insulin levels in those with diabetes.
Another potential health benefit of the keto diet is that it may improve brain functioning. This could reduce the risk of conditions like Alzheimer’s disease, Parkinson’s disease, and traumatic brain injury.
The keto diet has been known to aid weight loss and lower blood pressure. Unfortunately, it may pose risks for some individuals due to its high saturated fat content and the potential increase in LDL cholesterol, which has been linked with an increased risk for heart disease.
Diabetes, kidney, liver, or pancreas issues should all be considered before beginning this eating plan. Therefore, everyone should consult their doctor or naturopath before starting this eating regimen.
The keto diet can be highly successful at aiding weight loss and improving overall health, but it’s not an easy or long-term eating plan. It requires strict adherence and can be challenging to stick to; moreover, discontinuing the diet could result in weight gain if you stop before reaching your goals. Thus, tracking progress and sticking with the plan are paramount for successful long-term outcomes.
Is the Keto Diet Good for Weight Loss?
Keto diets can help you shed pounds and regulate your blood sugar levels, but they’re not suitable for everyone. People with medical conditions such as obesity, diabetes, or epilepsy should consult a healthcare professional before beginning the keto diet.
Keto diets should never be your sole weight loss strategy, as they carry serious health risks. Consult a dietitian to ensure your plan benefits you and your long-term objectives.
One of the primary reasons people struggle to lose weight on the keto diet is an inability to regulate their calorie intake. They may snack too often and find their body’s capacity for fat metabolism is exceeded.
Snacking on high-fat, low-carb foods like nuts and avocados can help stave off hunger while cutting calories from your intake. But it’s essential to remain consistent with your calorie consumption throughout the day and stop snacking when you feel hungry.
People living with diabetes should be cautious when reintroducing carbohydrates back into their diets. Reintroducing carbohydrates into your system may take longer to switch to ketosis, leading to dangerously low blood sugar levels.
Furthermore, it’s essential to maintain a balanced ratio of proteins and carbs in your diet. Studies have demonstrated that eating meals rich in proteins can reduce hunger pangs and make you feel satiated, thus aiding with weight management efforts.
Water consumption can be detrimental to weight loss when following the keto diet. This is because the keto diet is diuretic, meaning it causes you to lose a great deal of water and electrolytes from your body. Therefore, it is best to get plenty of hydration by drinking plenty of liquids and eating plenty of fruits and vegetables to replenish lost fluids.
What are the Basic Rules for Keto?
If you’re embarking on the keto diet, there are some basic rules to observe. Doing so can help avoid potential issues and make the transition smoother for everyone involved.
1. Limit carbs to 20-30 grams daily.
Carbs are the sugar your body converts into glucose, the primary energy source. When too much glucose is in the bloodstream, your body won’t enter ketosis – an effective metabolic state that may thwart weight loss efforts and other health benefits.
2. Limit added sugars and processed foods.
These typically contain refined carbohydrates, which convert quickly to blood sugar levels in the body, leading to spikes in insulin levels and fat storage. Furthermore, certain foods may contain hidden sources of sugars or additives.
3. Eat Only When Hungry
Eating too frequently can contribute to weight gain and lead to cravings and fatigue. On the keto diet, you will eat fewer meals and snacks than before since there will be less energy intake overall. You must understand this when embarking on this new lifestyle change.
4. Establish a routine of tracking your food intake and how you feel after each meal.
Tracking your progress and recognizing problems will be essential for maintaining motivation and adjusting your diet in the future.
5. Stay hydrated with electrolytes (sodium, potassium, and magnesium) to avoid side effects like dry mouth, headaches, constipation, or fatigue.
The keto diet can be an excellent way to shed pounds and enhance your health, but you must commit to the plan. If you need any guidance or support getting started, consult a nutritionist or dietitian for assistance in creating a personalized meal plan tailored to your lifestyle.
What Foods to Avoid on Keto
The key to a keto diet is avoiding foods that contain sugar, starch, and gluten. These substances stimulate insulin production and encourage your body to store fat instead of fueling it.
The keto diet allows for a moderate amount of dairy products, but opting for unsweetened varieties is essential. Milk – particularly full-fat varieties – contains 12 grams of sugar per cup, so limiting your consumption to one to two servings per day (unless you’re pregnant or breastfeeding) is best.
Dried and mixed dried fruits are especially problematic on the keto diet, as they contain more sugar in smaller portions than fresh options. A 1/4 cup of mixed dried fruit contains 31 grams of carbs – enough to knock you out of ketosis and prevent weight loss.
Foods to avoid include chips, crackers, and other processed grain-based snacks. These contain high amounts of carbohydrates and often lack fiber, which can help suppress hunger cravings.
Frozen or canned fruits can be high in sugar and carbohydrates, so they should only be eaten once daily. This is especially true for fruit with added sugar or syrups like bananas, strawberries, pineapples, and apples with added sugar or syrups.
The keto diet restricts the consumption of high-sugar drinks like soda and juice. Water should be your main liquid choice; if you must have something other than water, ensure it’s unsweetened and low in carbohydrates.
It is essential to steer clear of fried and greasy foods high in carbs and fat. These tend to be made with refined vegetable oils or soybean oil – both of which are strictly off-limits on the keto diet.
