Unfortunately, like most fitness and health topics, there is a lot of contradictory information floating around out there. So, here’s Superpowers’ quick Who-What-Why-Where-When-and-How on the Ketogenic Diet.
What is a Keto diet?
That means you really won’t be eating a lot of these:
- Fruits (exception – berries)
- Low-fat dairy (yogurt, milk)
If you want to eat a ketogenic diet, that means you’re going to be eating a lot of these:
- Meat (chicken, beef, pork)
- Leafy Greens
- Cruciferous Veggies
- Nuts & Seeds
- Avocados & Coconut Oil
- High Fat Dairy (cheese, butter, cream)
- Low-carb Sweeteners (stevia, erythritol, etc…)
The general rule of thumb is to stick to 20 net grams of carbohydrates a day.
How Does A Ketogenic Diet Affect The Body?
Enter ketone bodies. Ketone bodies are a series of molecules made by the liver as it breaks down body fat and consumed fatty acids, and they can be used to make ATP. This state of breaking down fats into ketone bodies is called ketosis.
Why would anyone do this to themselves?
- When you’re eating carbohydrates, your body stores glycogen in the muscles. In order to store that glycogen, the body needs to store it with water. (It’s also why you might feel super bloated the day after a big pasta dinner!) That means, when you stop eating carbs, your body sheds all that extra water as well. Seeing one big drop at the very beginning can be highly motivating for a lot of people.
- Fat, protein, and fiber are highly satiating foods, which mean feeling full. No one wants to be hungry when they are losing weight.
- Without spikes in blood sugar and the subsequent crashes, people report feeling more energized and clear-headed throughout the day.
- Others have reported an increase in their good cholesterol and an increased sensitivity to insulin which is important when it comes to warding off metabolic syndrome.
When Did this Keto Thing Start?
One of my first weight loss successes happened on the Atkins diet – because I was a gross kid who liked to eat olives with ranch dressing as a snack. Richard Atkins was inspired by a research paper from JAMA written in 1958. Nowadays the first “phase” of the Atkins diet suggests getting your daily net carbs to 19-20 net grams of carbs per day.
Who Should Do Keto?
Where Can I Get More Resources?
- Keto Connect, KetoDash, & Ruled.Me have great, complete breakdowns of the ketogenic diet.
- The Keto Box is a monthly subscription box filled with keto diet friendly goodies!
- Keto & Co is an online store for creative keto goodies
- My Keto Pinterest Board
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