The Keto Diet!

Introducing The Keto Diet

Let’s discuss the keto diet! It’s maligned by some and revered by others. What gives? There is a lot of misinformation out there and I’m here to straighten things out for you. This diet is not a fad, it’s not dangerous and it’s not rocket science. So now you know what it’s not. Read on to learn more.

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What’s a keto diet?  When you follow a diet that allows you to use your own body fat instead of sugar for fuel, you go into a state of what’s called “ketosis”. When your liver breaks down fat it produces a chemical called ketones. That’s what makes the diet “ketogenic”. That’s where the word “Keto” comes from. It’s a cute, shortened name for the ketogenic diet. “Just call me keto!”

In a world filled with sugar, how do you go from burning sugar to burning your own fat? You do that by lowering the amount of carbohydrates you eat at each meal. As you probably know, when carbohydrates are digested, they are converted to sugar (glucose) very easily.  And in some people that can be a problem. It may show up as weight gain, Type 2 diabetes, insulin resistance, metabolic syndrome, some forms of cancer, arthritis and a host of other health risks which I will discuss in more detail.

Getting Started

Bacon-Wrapped Chicken Thighs with Asparagus

How do you get started with a keto diet?  The easiest way to start is to cut out foods that raise your blood sugar (glucose). 

In addition, eat more of the food that keeps your glucose levels from going up too high.

Next, make sure you eat fatty meals that provide excellent sources of protein. I will provide simple plans, food lists as well as general rules for following a keto diet soon.

The keto diet can be followed by vegetarians, diabetics and even people who want to follow a Mediterranean diet. There’s even a very restrictive way to get into ketosis that’s called the Keto Egg Diet.

There are many special diets within keto and I will share that information with you!

In the meantime, if you're a complete beginner, you may enjoy reading this article about the keto diet for beginners.

And here's a bit more information for actually getting started on the keto diet.

And here are some tips for dining out while on the keto diet.

Macros and Micros

The trickiest part to following this diet correctly is to learn about the right balance of macronutrients and learning about important nutrition facts. You can learn more about macronutrients here.

In a nutshell, a keto diet is made up of high fat, low carbohydrate, and moderate protein. If weight loss is your goal, the keto diet should be about 70-75% fat, 20% protein and 5-10% carbs. This represents the Standard Ketogenic Diet (SKD).  Click/Tap here to learn more about Protein For Keto Diet.

There are other variants which include the Cyclical Ketogenic Diet (CKD) and the Targeted Ketogenic Diet (TKD).  I will share more on that later.

Are There Risks?

What about the benefits and the risks of following a keto diet? We are talking about eating real whole foods and avoiding processed food and junk food. So, tell me… what could be risky about that?  I don’t know.  Do you? In a later article I will give you all the details about the pros and cons of the keto diet. But why write about risks?  There’s not much to say.  That would be a very short, boring article! I can tell you that the keto diet is very effective as a weight loss and weight management tool. It can reverse Type 2 diabetes and it’s been used for many decades to manage epilepsy in children who can’t be helped by drug therapy. But I’m getting ahead of myself!

If you'd like to learn more about potential risks, the pros and cons of a keto diet or you're not convinced that it could work for you, check out this article.

Give Me the Science

There are many scientific studies supporting use of the ketogenic diet as an intervention for treating obesity, type 2 diabetes, PCOS and in some instances, treatment of certain types of cancers. I look forward to writing about this important subject very soon too. There is so much more to the keto diet than just weight loss!

What About Pills and Supplements?

There are many benefits from following a keto diet or any low carb diet.  One of those is that you are getting all the right nutrition from the food you eat. There is no need for supplements and there is no “magic pill”. Having said that, we know that our soil isn’t as nutrient rich as it used to be. As a result, our food sources are not exactly optimal. In a later article I will share with you what I believe we can supplement with to make the keto diet, or any diet for that matter, even better.

What About Atkins and Low Carb?

Isn’t a keto diet just another name for a low carb diet? No, it’s not. Indeed, a keto diet is very low in carbs, and that makes it a low carb diet. But a low carb diet is not necessarily a keto diet. The difference is in the fat percentages. I explain it all in this article.

Do I Need A Coach?

Although I am a coach, I will tell you that you don’t necessarily need one.  But it sure makes it easier to work with someone who’s got your back and understands the challenges you’re facing. A great coach helps you work things out during the most challenging times and keeps you on track. He or she will help you create meal and lifestyle plans tailor made just for you and hold you accountable for the commitments you make.

It’s a powerful relationship that can make a huge difference in the success you experience meeting your goals and aspirations. A good coach can help you learn how to tweak things to make them work for you.

Why should you have to wade through monumental stacks of documents and books when a coach can facilitate the whole thing for you? You know WHAT to do.  A good coach knows HOW to do it.  And with that freedom and guidance you can just get on with getting healthier and slimmer! You can read more about my coaching services here.

A Quick Re-Cap

The keto diet encourages you to eat whole foods that are nutritionally dense and filling. It’s not just for weight loss but it promotes overall good health as well. If you’re not feeling at your optimal best self, a ketogenic diet can help change that.

If you’ve struggled with weight management in the past, a keto diet could very well be the best solution for you.

With a keto diet, you’ll never starve between meals, and you’ll have more energy. And because you’ll have no fluctuating sugar highs and lows, you’ll have no foggy brain, irritability and mood swings. And won’t that feel good?

Magic Bullet?

There is no magic bullet, but with a little effort, a small learning curve and some commitment, you could come out at the top of your game. Whether your 19 or 91, it doesn’t matter. The health changes are rewarding and almost immediate.

Work with me and see for yourself how you could change your life for the better with a well formulated Keto diet.

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