You or someone you know somewhere has unsuccessfully tried out at least 4 or five weight loss plans. It could have been either in the form of a diet plan, or weight-loss pills. Well, here is some good news; you are not alone. Millions of people world over have embarked on the relentless journey of shedding extra pounds using different remedies. I’m here to tell you about the Keto diet based on my personal experience.
Many people come back from the holidays looking for a quick way to shed some pounds. The ketogenic diet is a great way to do just that.
A success story
The truth is, the internet has become a pool for depositing unfounded solutions about virtually everything. You can no longer tell who to believe and who not to. I fell victim to unsubstantiated publications, not once or twice; I must have lost count on the number of times I attempted losing weight. It didn’t end well for me in most of those times but my desire to become leaner outweighed the urge to give up. I wanted to feel healthy and to lead a healthy life. It is everyone’s dream after all, and a valid one. A friend introduced me to the ketogenic diet, and here we are.
What is the Keto diet?
The ketogenic diet, popularly known as just keto diet is a unique weight-loss plan that uses low carbohydrate and high fat ingredients to burn fat as opposed to glucose. It is more like the Atkins diet, but this plan restricts carbohydrates more. What is unknown to many is the fact that Keto is not anything new, having been discovered way back in the early 1920s by Rollin Woodyatt.
For as far as you can remember, experts have continually advised that getting rid of extra pounds involves mainly avoiding junk and fatty foods. I would be skeptical too if someone told me to eat more fat in order for me to lose weight fast. This is Keto diet for you; a whole new perception and approach to weight-loss. It is a healthy and fast way of shedding extra weight, and staying that way for as long as you want. Here is a study conducted by National Center for Biotechnology Information that proves the beneficial effects of a long-term ketogenic diet.
For a more in-depth description of what keto is, click here.
Truth be told, the Keto diet can be quite a handful for starters. Personally I had a start-stop relationship with this plan, to a point that giving up and trying out something entirely different seemed the only option for me. I won’t lie to you, your first few days will be a rough ride, not really a disaster, but it all becomes smooth sailing from there. For about three days to a week, you experience the unpopular Keto flu, also known as the carb flu. This is when your body is adjusting from the changes made in your system, from burning energy in the form of glucose to burning fat.
After my umpteenth resumption, I set my eyes on the prize, and there was no looking back. From the advice I was getting, there was something uniquely captivating about Keto diet; curiosity spurred me on. I kept in touch with individuals who were deep into the program because I wanted to secretly use them as specimen for the experiment. I knew it was weird of me to do that but I knew what I wanted. Save for the ugly flu, the rest were only positives.
Some of the symptoms associated with keto flu include;
- Body aches
- Abdominal discomforts
Everyone experiences some of these symptoms during their first days in the program, but fortunately there are ways of suppressing the discomforts. Electrolyte supplements, drinking enough water, bone soup, eating extra portions of meat, and having enough rest are proven ways of getting you through the entire spell. Once the body adapts to the changes, these symptoms disappear and normal life resumes. Your journey to losing weight and healthy living becomes smooth and soon your dreams become reality.
A typical Ketogenic Diet – What it looks like
Normally when you take high quantities of carbs, the body converts them into glucose for purposes of providing the body with energy. A Keto diet contains low or zero carbs, which forces the body to look for alternative sources of energy for its normal functioning. In the absence of carbs, the easiest available option becomes fats which are absorbed by the liver and converted into ketones.
Ideally, the Keto diet consists of 70-80% of fat, 20-25% of proteins, and below 10% of carbohydrates. For you to stay within the Ketogenic diet requirements, you are not supposed to take beyond 20g of carbs daily. The goals you set dictate the amounts of carbs you include in your meals, so for a drastic weight-loss, even lower amounts of carbs should be consumed.
You can use our Ketogenic Calculator to figure out your macros without breaking a sweat.
The Ketosis State
At some point, the body gets run completely on healthy fats when all the sugars are eliminated. This is known as the ketosis state, a very natural body state. Basically, this is when you gain full health, and weight-loss process becomes rapid. If you are diabetic, you’ll need expert advice regarding this diet. For example, extreme levels of ketosis can be detrimental in cases of type 1 diabetes, whereas the opposite is true for persons with type 2 diabetes.
Keto Diet – What to eat and what to avoid
In an era where eating out is almost inevitable, avoiding high carb meals can be difficult. Processed foods, too, present another risk, but with proper planning things can be made easier. With the knowledge you are bound to get from your research, the following foods are important in the ketogenic diet and should never run out in your store.
- Cream and shredded cheese
- Spinach and romaine
- Plain or flavored almond
- Frozen chicken
- EZ-Sweetz liquid sweetener – A few drops in place of sugar
- Ground beef
As much as possible, avoid starchy vegetables, grains, fruits, and all processed foods. Milk and artificial sweeteners are also not to be included in the diet. Always check the label to make sure there are no “hidden carbs” in these foods. Many times unsuspecting snacks like beef jerky are loaded with carbs.
You should notice that the keto diet plan is less demanding and hugely effective at the same time. It offers you freedom in a wide range of your favorite foods, including popular delicacies readily available for you in stores near you. For the best results, however, discipline is paramount. You can only achieve the dream of losing weight and most importantly; living healthy, if you can keep up with the demands of the plan. Sacrifices have to be made and you should be strong-willed to resist some of those foods you have always enjoyed.
Many people are skeptical that muscle cannot be added while on keto. Look no further than ripped former college football star Tim Tebow for someone who maintains a muscular physique while following the ketogenic diet religiously.