The Keto Diet Explained
The Keto Diet Explained
In a way that you can actually understand!
If you’re anything like me, your weight fluctuates faster than the temperature changes outside! Trying multiple diet concepts to obtain fast results, just weren’t working, or were costing a LOT of money. Well, there is a great solution to our problem, the KETO diet! In this post, I’m going to introduce, and explain, the Keto diet in a way that is easy for anyone to understand! The Keto diet explained in plain English……
What is the Keto Diet?
The Keto diet, in a nutshell, is basically tricking your body into burning fat for energy instead of carbohydrates. If you deprive your body of carbohydrates, then your body has no choice BUT to burn fat! Your fat is your “reserve” that your body stores for energy. The main rule with calorie driven diets, you must burn more than you take in, and that requires exercise! Whatever your body doesn’t burn, is stored in your fat cells. This is HOW WE GAIN WEIGHT! The Keto diet reduces your carbohydrate intake and replaces it with fat, which causes your body to go into a state called “Ketosis”.
A Keto diet is a good choice for anyone who either doesn’t exercise or can’t exercise. No matter what your activity level you’re at, you will STILL LOSE WEIGHT! The only drawback is that a Keto diet can be very difficult to maintain. This is simply because carbohydrates are very hard to stay away from. Let’s get real here, would you rather have a Snickers bar or a bowl of Kale? Yep, me too!!
The Keto diet is a very low carbohydrate, high-fat diet that offers many health benefits. There are many studies out there that have proven that a Keto, or Ketogenic diet, can improve your health and help you lose weight. There are proven studies that the health benefits may help people with Cancer, Alzheimers Disease, Diabetes, Epilepsy, and many Autoimmune diseases. The anti-inflammatory properties of this type of diet have proven beneficial for many people, including myself (I have MS)!
The typical Keto diet involves a ratio of 75% fat, 20% protein, and 5% carbohydrates. That 5% is mighty low you say? It works out to about 20g a day! This 5% ratio is key to lowering blood sugar and insulin levels. It also forces your metabolism to move away from carbs for energy and using the fats and ketones instead.
Must Read – 5 Health Benefits of the Keto Diet
Must Read – 5 Health Benefits of the Keto Diet Part 2
How is the Keto Diet better than most other diets?
Researchers have shown that the Keto diet is by far, superior to the often recommended low-fat diets and reduced calorie diets. You can actually eat as much as you want, as often as you want, and there is no diet tracking or calorie counting! Studies have shown that people on the Keto diet lost 2x more weight than a person on a calorie-restricted low-fat diet. Your protein intake is increased, another health benefit and this diet has been shown to improve triglyceride and HDL Cholesterol levels despite the increase in fat consumption. Another benefit that makes the Keto diet superior is that once you reach Ketosis, your energy level shoots up. Also, your thinking and focus is much more clear and defined. Which brings me to…….
What is Ketosis?
Ketosis is a state when your body is almost completely fueled by fat. Ketosis is a term that comes from the word “ketone”, which are small molecules in the body that are used when our glucose levels are low. They are made from the fat that we eat and are used as an alternate “fuel” for your body. Ketones are made when you deprive your body of carbs, which is the main source of your blood sugar and only consuming small to moderate amounts of proteins. Excessive proteins are converted to sugars, which is what you don’t want!
Ketones are Beneficial to Weight Loss
The fat that you take in is converted to ketones in the liver, then released into your bloodstream. From there, they are used as fuel by your cells in the same way that glucose is used. Ketones can even be used by your brain, which can’t be fueled by fat, and therefore needs the work of the ketones to keep your brain sharp! How cool is that?
Basically, Ketosis is reached when your body “converts” to using your fat cells for energy. For most people, this can take anywhere from a few days, to a couple of weeks. The tell-tale signs that you’re in Ketosis is that burst of energy and clearer thinking that I talked about previously. You may have “fruity” breath with Ketosis, but that’s no cause for concern considering all of the amazing benefits this diet can do for you!
What can I eat on the Keto Diet?
These are foods that are allowed on a Keto Diet. Keep in mind that the Keto Diet is very strict, and any deviation can throw you out of Ketosis!
- Meats – Beef, Chicken, Pork, Bacon, Sausage, Turkey, Ham.
- Fish – Fish that are “fatty” such as Salmon, Tuna, Trout.
- Eggs – Brown or white, Omega 3 whole eggs.
- Cheese – Any unprocessed cheese such as cheddar, mozzarella, swiss, gouda, Monterey jack, bleu, cream cheese.
- Butter – REAL butter!
- Nuts and seeds – Such as Almonds, Walnuts, chia, flax, pumpkin seeds, pecans.
- Vegetables – Dark leafy greens, all salad lettuce, tomatoes, onions, peppers, broccoli.
- Oils – Extra virgin olive oil, avocado oil, cocconut oil.
- Condiments – Salt and pepper, and just about any herb and spice you can find.
What CAN’T I eat?
Well, let me tell ya!
- Sugars – Soda, cookies, cake, muffins, pies, donuts, candy, ice cream, etc, etc, etc!
- Fruit – All fruit except for some berries in small portions, like dark berries and strawberries.
- Grains and Starches – Rice, pasta, cereal, oats, bread of all types.
- Root vegetables – Potatoes, carrots, parsnips, sweet potatoes, etc.
- Beans and legumes – Peas, all bean types, lentils, chickpeas, etc.
- Diet foods – These are processed and very high in carbs, NO!
- Sauces/condiments – Sauces made with flour, ketchup.
- Bad fats – Limit intake of vegetable oils, mayonnaise, etc
- Alcohol – This is a big NOPE! Alcohol can ruin your Ketosis game!
- Sugar-free foods – Don’t let that “sugar-free” label fool you! These are high in sugar alcohols, which will also ruin your Ketosis game!
Are you overwhelmed yet?
I don’t want you to be! The Keto Diet is actually very simple once you get the hang of it. Learning what to eat and what not to eat is usually the biggest challenge. A diet buddy can help give you support, suggestions, praise, and help you through your struggles. I’ve helped quite a few people achieve their weight loss goals through this diet. I want to help you succeed too! Think of me as your personal “Diet Buddy”! I’ll help guide you, teach you, root for you, and celebrate your success! All you have to do is subscribe below, and you and I will be on our way to achieving your weight loss goal! I’m excited!!!
Another diet that is similar to the Keto Diet is The Anti-Inflammatory Diet. I also broke this diet down in the same way that I broke down the Keto Diet that makes it easy to understand! You can read about it here!
Be on the lookout for my Keto Diet weekly meal planner and Accepted food list that you can print out and stick on your fridge!
Join the She’s Everything Tipsey Gang and get Keto Diet Tips every week in your inbox!