The Ketogenic diet or what is commonly called the Keto diet is a low carb, high-fat diet. Once you have implemented a low carb high-fat diet consistently over a period of time, your body becomes known as “Fat Adapted,” where the body is now burning fat as its main source of fuel instead of carbohydrates.
My purpose here is to introduce you to the Keto diet, summarize some benefits, identify the required food categories, and provide you with just enough information to peak your interest.
As an endurance athlete, I am always looking for that edge, to feel better, feel stronger, and recover faster. The high carbo loading approach to peak performance has never worked well for me. I stumbled onto Keto diet and combined it my intermittent fasting, which has completely changed the way I approach eating, and I am reaping the health benefits.
When we are on a high carb diet, our bodies produce excessive amounts of glucose and insulin. Glucose is the easiest molecule for the body to use as energy. Therefore, when there are plenty of carbs available no fat is burned, only stored. Insulin is produced to process the glucose into the bloodstream.
When we lower the intake of carbs, our body is induced into Ketosis. Where there is not an easily accessible source of energy like glucose, the body produces ketones that break down fats in the liver.
There are several key benefits to the Keto diet:
- Weight Loss (belly fat especially)
- Mental Focus
- Increased Physical Endurance
- Decreased Appetite
- Controls Blood Sugar/Insulin Levels – Helps Fight Type II Diabetes
- Increases Levels of HDL Cholesterol & Lowers Blood Pressure
The foods to include in your Keto diet:
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners.
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
Foods to Avoid:
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, crazy, oranges, etc.
- Below ground vegetables – potato, yams, etc.
The keto diet is high in fat, moderate in protein and very low in carbs. A general guideline for the nutrient intake should be in the range of 70% fats, 25% protein, and 5% carbohydrates. The experts recommend total carbs of 35g per day on average for maximum results.
Don’t expect to see results for several weeks. Your body needs to adjust to the way it uses energy everyone’s body is different so some people may feel the benefits to varying degrees or not experience all of the benefits or at least not all at once.
There is an increasing number of nutritionists and scientists who verify that burning fat is a better source of energy than carbohydrates. The Keto diet is one option for you to improve your health. However, you know your body and only you can make the call of what is best for you.
The goal is to enjoy life which requires good health. In my last annual physical exam, my doctor said my blood test results could not have been any better. He said whatever you are doing keep doing it.
Research for yourself the details to determine whether the Keto diet is right for you. Check out the links to more detailed information if you want more in-depth information on the Keto diet.
Ketogenic Diet: Guide Beginners Guide to Keto and Weight Loss
Free E-Book – Simple Keto by Siim Land
Will you consider trying the Keto diet? If you already have tried the Keto diet how has it impacted you?