After hearing all the buzz, seeing all of the before and after photos, the rave reviews, and the temptingly delicious recipes, you finally decided to start the popular Keto Diet. You eat all of the right ‘Keto friendly’ foods and you reduce your carbohydrate intake but as you stand on that scale, you find yourself getting more and more disappointed. It’s been two weeks, four weeks, six weeks on the diet and … nothing. At this point, you may have given up and decided that this diet just isn’t working for you and isn’t helping you lose the weight. Although, it may be time for a little reality check. It isn’t the Keto Diet, it’s you.
Board-certified physician of internal medicine, Dr. Limansky says that the diet is about more than food, “It’s a lifestyle.” Dr. Limansky is also the co-founder of a company called BiohackMD, a platform created for the sole purpose of teaching others about the diet and how to do it well. He says, “There is so much that goes into the diet that in order to maximize it’s “hack” and get the benefit, all factors must be taken care of.”
What Is the Keto Diet?
The Keto diet is just that, a diet. It is different from most diets out there because it is a sustainable practice that encourages eating real, whole foods. When it comes to the Keto diet, it really isn’t about not eating; it’s about eating the right foods. And what many people don’t realize is that it takes a holistic, 360 approach to do so. If you take the supplement, for example, but are not eating properly, the diet won’t work and the weight that you wish to target will simply not be lost.
The Process of Ketosis
The purpose of the diet is to burn fat using the process of ketosis. ketosis is a state in which the body lacks a store of glucose to burn for energy, leading the body to burn fat instead. This leads to a buildup of acids called ketones, hence the Ketogenic diet. What this ultimately does is it “hacks” the body into burning fat and losing weight. Although, the only way for ketones to work is if there is mostly fat available in the stomach. If you are consuming too many carbohydrate-rich food products, the body will be unable to achieve this state of Ketosis and if the body is not in ketosis, the fat will not be burned. It’s really that simple. So, the next time that you give the Keto diet a try; you should keep this one mantra in mind, “high fat, high fat, and high fat.”
What Should I Be Eating, Anyways?
Even if you have tried the diet before, you still may be wondering what the heck to eat.
Along with a low carb diet (not eating more than 50 gram per day), a moderate amount of protein is necessary to the Keto diet. Protein is especially important for a healthy body as it gives you strength, keeps you full longer, and supports the proper functioning of your cells. Unfortunately, however, too much protein can halt the process of ketosis, turning amino acids into blood sugar and keeping you from burning fat. What you want to do is eat just the right amount of protein. That’s 60-120 grams of protein per day, depending on your weight.
Just Say No to Processed Foods
Now that you know which ratio is conducive to successful Ketosis, there is one big word that you should cross off your grocery list. That word is “processed.” Any food that is processed does a lot more damage to your body than you would think. In order to give processed foods a longer shelf life, food companies will pour chemicals and additives into their products. Not only is this unnatural and unhealthy to the body but it also keeps you from entering the state of ketosis.
Luckily there is an easy way to avoid processed foods, and that’s by focusing on eating real, simple foods. Your grocery list should mostly consist of low carb vegetables. Although, it’s important to note that potatoes, yams, and beets are incredibly high in carbohydrates. In fact, in just one potato, there are over 30 grams of carbohydrates. Your go-to vegetables should instead include broccoli, spinach, zucchini or cabbage. Avocados are the miracle vegetable of the Ketogenic diet. Avocados are naturally low in carbs, high in fat and packed with a variety of essential vitamins and minerals including Vitamin K, B-6, folate, potassium, and more. Other healthy options include eggs, meat and fish to fill you up and energize your day.
The Keto diet is a lifestyle and like any lifestyle choice, it requires a conscious effort towards your goals. That means putting in the work to sustain the diet and to keep the weight loss going. The Ketogenic diet is really what you make of it and with a holistic approach; you will find a major transformation.