What is the Keto Diet?
The Keto (ketogenic) diet is a very low-carb, high-fat diet that has many similarities with the Atkins and low-carb diets, It involves drastically reducing carbohydrate intake and replacing it with fat, It sounds contrary to common sense, but it allows the body to burn fat as a fuel, rather than carbohydrates. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes very efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
The Keto diet plan can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has many health benefits which you can read below in this post.
For every detail on the Keto Diet here is book and ebook which walks you through it all step by step: The Keto Diet book
Alternatively you can take a quiz which will modify your own personalised Keto diet with a custom meal plan specific to your goals and will offer further support from other people attempting the diet and professionals throughout the diet process.
If you are interested click here: Keto Quiz
Benefits of the keto Diet
Improves heart health
If the keto diet plan is followed in a healthy manner there is some evidence that the diet can improve heart health by reducing cholesterol. One study found that HDL (“good”) cholesterol levels significantly increased in those following the keto diet. The LDL (“bad”) cholesterol then went down significantly.
May help reduce risk of cancer
The ketogenic diet plan has recently been investigated a lot for how it may help prevent or even treat certain cancers. One study found that the ketogenic diet may be a suitable treatment to go with chemotherapy and radiation in people with cancer. This is due to the fact that it would cause more oxidative stress in cancer cells than in normal cells. Other theories suggest that because the ketogenic diet reduces high blood sugar, it could reduce insulin complications, which may be associated with certain cancers.
Potentially reduces seizures
The combination of fat, protein, and carbs alters the way the body uses energy, resulting in ketosis. Which is an elevated level of ketone bodies in the blood.
Ketosis can lead to a reduction in seizures in people with epilepsy. Research is still being done on how effective this actually is, though it seems to be most effective on children who have focal seizures.
Potentially enhanced athletic performance
Ketosis may also provide a massive long-lasting fuel supply during sustained exercise in both high-level and recreational athletes.
It takes a lot more work to turn fat into energy than it takes to turn carbs into energy. Because of this, a ketogenic diet can help speed up weight loss. And since the diet is high in protein, it doesn’t leave you hungry like many other diets do. In a analysis of 13 different randomized controlled trials, 5 outcomes showed significant weight loss from a ketogenic diet.
Research which proves this can be found here.
There are many different causes of acne, and one may be related to diet and blood sugar. Eating a diet high in processed and refined carbohydrates can alter gut bacteria and cause more dramatic blood sugar fluctuations, which both can have an influence on skin health. Therefore, by decreasing the carb intake could reduce some cases of acne.
Drawbacks of the Keto diet
The ketogenic diet may have many health benefits including quick weight loss. But it’s important to remember that staying on the ketogenic diet long-term can have consequences to your health. These include increased risk of:
- • Lots of weight loss
- • constipation
- • sluggishness
- • kidney stone formation
- • low blood sugar
- • acidosis (high levels of acid in the blood)
What to Eat on the keto diet
- • Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
- • Fatty fish: Such as salmon, trout, tuna and mackerel.
- • Eggs: Look for pastured or omega-3 whole eggs.
- • Butter and cream: Look for grass-fed when possible.
- • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- • Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- • Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
- • Avocados: Whole avocados or freshly made guacamole.
- • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
- • Condiments: You can use salt, pepper and various healthy herbs and spices.
What not to eat on the keto diet
Any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
- • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- • Fruit: All fruit, except small portions of berries like strawberries.
- • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
- • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- • Low-fat or diet products: These are highly processed and often high in carbs.
- • Some condiments or sauces: These often contain sugar and unhealthy fat.
- • Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
- • Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
- • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Keto Diet sample meal plan for 1 week
For a book full of 550 detailed menu plans like the one below and how to make them click here: The Keto Diet cookbook
- • Breakfast: Bacon, eggs and tomatoes.
- • Lunch: Chicken salad with olive oil and feta cheese.
- • Dinner: Salmon with asparagus cooked in butter.
- • Breakfast: Egg, tomato, basil and goat cheese omelet.
- • Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
- • Dinner: Meatballs, cheddar cheese and vegetables.
- • Breakfast: A ketogenic milkshake.
- • Lunch: Shrimp salad with olive oil and avocado.
- • Dinner: Pork chops with Parmesan cheese, broccoli and salad.
- • Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
- • Lunch: A handful of nuts and celery sticks with guacamole and salsa.
- • Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.
- • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
- • Lunch: Beef stir-fry cooked in coconut oil with vegetables.
- • Dinner: Bun-less burger with bacon, egg and cheese.
- • Breakfast: Ham and cheese omelet with vegetables.
- • Lunch: Ham and cheese slices with nuts.
- • Dinner: White fish, egg and spinach cooked in coconut oil.
- • Breakfast: Fried eggs with bacon and mushrooms.
- • Lunch: Burger with salsa, cheese and guacamole.
- • Dinner: Steak and eggs with a side salad.
Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.
Does the Keto Diet work?
The keto diet plan does work and can be great for people who are overweight, diabetic or looking to improve their metabolic health as the diet is able to help people attempting it to lose massive amounts of weight. Research has also been conducted which has proven the health and weight loss benefits of the Keto diet
Although, it may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight due to there being a risk of losing some muscle on most diets including this one. However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights.
And, as with any diet, it will only work if you are consistent and stick with it in the long term, as you can see below is someone who did stick with the diet and saw these results.
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#TRANSFORMATION STORY PLEASE READ: I used to be severely overweight for a period of my life (probably considered obese). Some people have known me a long time and have seen my #progress, but some only know me now and don’t know what I used to be. There are a few years of my life with zero to very few pictures of me because I hated the way I looked. After getting out of a toxic relationship (when I ate my feelings out of depression), I was able to lose a little bit on my own by focusing on #me and getting back into activities I loved (musical theater) and overall being happy again. But I was still overweight and sort of hit a plateau, so I gave up on trying because nothing seemed to be working. It wasn’t until October of 2016 that I learned about the #ketogenic lifestyle and started that way of eating and was able to lose 10 pounds in 2 months, just from making better food choices. In January of 2017, I began a fitness regime, going to the #gym about 4-5 days a week doing a mix of weight lifting and cardio. My plan was to hit my #goal weight within one year. (To be honest, I didn’t think I was going to do it, but told myself I’d be happy if I got close.) It’s been one year since I did my first #workout on my own and I am so excited to say that I did it…I HIT MY GOAL WEIGHT!!! From June 2015 to now, I have lost about 76 pounds/7 dress sizes and I’m a happier, healthier, and stronger version of myself than I ever was before! It’s not just about the number and how I look, but I’ve learned that I need to take care of my body from the inside out for #health reasons too. I now have more energy and I feel absolutely amazing. I finally feel like the version of myself that I always envisioned in my head. This has been a long and hard #journey and there were many times I thought I might give up. I’m sharing these pictures not out of vanity, but because I’m just so #happy that I did it and I want people to know that you can do whatever you set your mind to!! ?????? #follow
If you are still considering trying the Keto diet plan here is a book and ebook which will walk you through it all to help you make up your mind: The Keto Diet book
Although I do suggest you take the quiz which will modify your own personalised Keto diet with a custom meal plan specific to your goals and will offer further support from other people attempting the diet and professionals throughout the diet process.
If you are interested click here: Keto Quiz
But remember the only person who can make change happen is you, so I highly recommend you at least try it for yourself.
Anyone who is considering a major change to their diet should always talk to a doctor first.