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What is the ketogenic diet?
In the early 1900s, the ketogenic became a popular treatment for children with epilepsy because it was natural and effective. In recent years, it has become the new “fad diet”! The ketogenic diet consists of eating more fat and fewer carbohydrates. The goal is for your body to go into a state of ketosis, which means your body will use stored body fat instead of glucose (processed carbohydrates) as your source of energy. There is research to show that this helps the body lose overall body fat!
What is the science behind the ketogenic diet?
There has been a lot of research in recent years about the ketogenic diet! I highly recommend that anyone interested in this diet does some reading before starting, so they can understand the true science behind it. I’ll simplify it here: Because you’re eating very few carbohydrates, your body has to burn energy by burning ketones (aka your stored fat) instead of burning the carbohydrates as it usually would.
What are the benefits?
The ketogenic diet has a variety of benefits for your body and overall well being. Some benefits include overall fat burn, less acne, and a decrease in blood sugar levels. There are psychological benefits as well - like improved mental focus and concentration, more energy, and feeling more full for longer periods of time!
- Fat burning machine - Insulin is the fat storing hormone in your body. While on the Keto diet, your insulin levels drop dramatically making your body a fat burning machine
- Lower blood sugar levels - Keto lowers your blood sugar levels, so taking up this diet will help to manage and prevent diabetes
- Improved mental focus and concentration - Keto helps with mental focus and better mental performance overall. Ketones are like fuel for your brain. Lowering the amount of carbs you consume in your diet prevents your body from having big spikes of energy in blood sugar
- Feeling more energized - Fats are the most effective molecule to burn as fuel, so we feel more energized during the day
- Feel more full and satisfied - Things with fat are delicious and leave us feeling satiated for longer periods of time.
What can you eat?
The food you should be eating on the ketogenic diet are lean proteins and vegetables. While on the ketogenic diet, you can’t eat any refined carbs or eat more than 15 grams of carbs, but you can have carbs from vegetables, nuts, and dairy.
Foods to you have to avoid on the ketogenic diet are refined carbohydrates, such as wheat, bread, rice, honey, agave, pasta, cereal, potatoes, beans, legumes, or fruit.
Some general ketogenic “rules”
Less than 15g of carbs
Carbs should come from vegetables nuts and dairy
No refined carbs like wheat (bread, pasta, cereals), starch (potatoes, beans, legumes), or fruit.
Avocado, star fruit, and berries consumed in moderation
MEATS : fish, beef, lamb, poultry, eggs, etc.
LEAFY GREENs : spinach, kale
ABOVE GROUND VEGETABLES : broccoli, cauliflower
HIGH FAT DAIRY : hard cheeses, high fat cream, butter
NUTS & SEEDS : macadamias, walnuts, sunflower seeds, almonds
AVOCADO & BERRIES : raspberries, blackberries, and other low glycemic impact berries
SWEETENERS : stevia, erythritol, monk fruit
OTHER FATS : coconut oil, high fat salad dressing, saturated fats
GRAINS : wheat, corn, rice, cereal
SUGAR : honey, agave, maple syrup
FRUIT : apples, bañas, oranges
TUBERS : potato, yams, etc.
The ratio of your diet should be: 70% fats 25% protein and 5% carbs
Once again, I recommend that you do your research before starting this diet. However, if you’re finding yourself lacking energy during the day and constantly feeling hungry, this may be something you want to look into! The ketogenic has helped lots of people see real results, and you might be the next success story!