Have you heard of a Ketogenic diet? It's a big boom recently and for me, this is the second time I GO KETO. This diet is not the easy one to stick to but comes with many benefits. So let's look into it, shall we?
Let’s start right from the beginning and answer the question “what is a Ketogenic diet” and "why it is so popular lately"?
The principle of this diet is to use fats as the fuel for your body instead of carbs, which eventually should lead to the burn of stored fat, improved insulin sensitivity, memory, and mental focus, clear glowing skin, and improved exercise efficiency.
Naturally, we are used to getting our energy from carbohydrates like vegetables, bread, pasta, rice, fruits, or various sweets and drinks, but with excess consumption of carbs and/or not enough physical activity we start to gain weight. Also running on carbs means eating more frequently to keep our insulin and energy levels steady.
By lowering carbohydrates intake, there isn’t enough glucose to keep our body running, so the blood sugar decrease and our body begins to search for an alternative source of energy – fat. When this happens, our body will hit the state of Ketosis, which is the normal metabolic process of releasing ketones into our bloodstream and transporting energy from our liver to the rest of the body.
It is highly recommended to test yourself for the ketones level in blood or urine to assure the Ketogenic state and adjust the diet if necessary to get the full benefits of this diet.
The easiest way to get into Ketosis is Intermittent Fasting!
Would you like to try the Ketogenic diet and need some support? My personal Keto Guide will be available soon! Make sure to subscribe on my website to be the first to know about it!
The recommended macronutrient ratio on the Keto diet:
The most common Keto foods:
cheeses (hard cheese, Feta, Mozzarella, Cottage Cheese)
nuts (Pecans, Brazilian nuts )
seeds (Sesame, Pumpkin, Sunflower)
meat (Red, Chicken, Pork)
seafood (Salmon, Shrimp, Tuna)
high-fat dairy products (Greek Yogurt, Whipped Creme, Heavy Creme)
green vegetables (spinach, broccoli)
lettuce (Romanian, Arugula)
You should keep in mind that this is a highly restricted diet, and you should consult with your doctor or dietitian before trying the Keto diet especially if you have diabetes, are pregnant or breastfeeding.
Everybody is different and therefore it is very important to take your own lifestyle, body shape, and metabolism into a consideration.
A very common side effect when trying to get into ketosis is a "keto flu"- nausea, constipation, headaches, fatigue, and sugar cravings are common in some people who are adapting to a high-fat, low-carb diet.
Have you tried or would you like to try this diet?
Let me know in the comments!
Lots of Love