I have been following a keto diet for 7 months. And have lost 14.4kg. My starting weight was 70kg. I have to admit I did fall of the keto diet over Christmas for about two weeks. And still have 4kg to my goal weight.
So what is ketosis. Ketosis is a natural state your body is in when it’s burning fat. Or completely fueled by fat. To get to this state you need to follow a low carb diet or a keto diet.
Ketosis has many benefits apart from weight loss, it can reverse type 2 diabetes. And the keto diet was brought in to control epilepsy. It can also improve acne and reversing PCOS.
Keto comes from Ketosis, the name of the molecule in the body. This is an alternative fuel for the body, produced when we eat fat and used when the glucose is in short supply. Ketones are produced when we eat very little carbs, the main source of glucose and only moderate protein as excess protein is converted to glucose. Fat is then converted into the liver to make ketones and then enter the blood stream. They are then used as fuel by your body just like glucose. Your now in ketosis.
Two ways of entering ketosis, one by following a keto diet and secondly intermittent fasting. By doing this as soon as your body runs out of glucose you will start burning your fat. Thus studies have shown weight loss is more rapid.
Keto dieting on a ketogengic diet your whole body switches it’s fuels supply to run on fats. If insulin levels drop fat burning can increase even more. Apart from weight loss you might experience less hunger and more energy.
The most important thing on a keto diet is lowering your carbs to 10-50g per day. I personally aim for 15g. Carbs to avoid are bread, pasta, potatoes, rice, beans, lentils and starchy items. Plus most fruits. Also all sugary items. But don’t worry there’s some great recipes out there for sweet treats and substitutes. Plus a two great keto shops I will mention later.
Your diet should be high in fat approximately 70%. And moderately high in protein 15-25%. Then 5% carbs.
What to drink. Some people think alcohol is out however dark spirits have 0 carbs so you can treat yourself occasionally. Apart from that black coffee, tea, herbal teal, water, sugar free drink and I love Sweetleaf water drops. Dairy wise. Almond, and soy milk are great too especially with your coffee.
Vanilla chai pudding with strawberries
Chicken salad with aioli
Beef fillet with mushroom sauce, cauliflower mash and avocado and lettuce salad
When starting your keto diet it’s best to start on a low carb diet for about two weeks this will help you to avoid the keto flu. If you start your keto diet and start feeling cramps, headache, nausea and irritability you have the keto flu. This is your body withdrawing from carbs. What can you do. Drink electrolytes, plenty of water, eat fats and exercise just gently. It should only last 3-4 days.
Something that seems all the talk now is intermittent fasting. So how does it work with keto. It basically is timing your food intake. The most popular is 18/6. So you have an 6 hour window to eat all your food. When I started my keto diet I would do a 24 hour fast once a week. So there are a few approaches firstly skipping meals and allowing your body to go into a rested state. Then there’s the 24-48 fast used normally once a week in a keto diet, the 24 hour fast is more popular.
As mentioned the most popular one is 16/8 so that would mean you would eat between 12-8pm. And fast for 16 hours. The simplest approach is to skip breakfast. You can have water, black coffee and tea up to 12pm. Restricting calories is a really helpful way to metabolic stress, just like exercise. Eating within a certain time frame pushes your
ody in a different direction than if you were eating all the time. Intermittent fasting has been researched and proven to improve your health in these areas. Fat loss, improved cognitive function, lower inflammation, lower blood pressure, blood sugar control and better metabolic health.
So what does a day look like diet wise on 18/6
Scrambled eggs with asparagus or bulletproof coffee
Keto crackers with tomatoes
Beef with carrot and zucchini fritters
With both styles of dieting you must keep within the macros Fats 70% Protein 15-25% Carbs 5%. Now how do you work this all out as it sounds confusing doesn’t it. And if you want to loss weight you also need to watch your calories and exercise.
So let’s go back to the keto diet and how to calculate your macros. I use a handy little tool called the Cronometer. It’s an app you download and put in your details and it calculates how many calories you are to eat each day and also records your exercise. You can also add new products and recipes too. Each day you log your food it will calculate your macros for you and give you it in grams and a percentage.
So how do you know if your in ketosis, this was a big one for me. There are three tests you can do. Firstly urine test strips which are the cheapest but there is a trick to these they only work for a short time. They will show the ketone you are wasting and this might be only for a week or so were your strip shows up purple and then goes back to negative. Then there are more precise methods such as breath tests and the more costly option of a blood test. But what are the signs dry mouth, increase thirst, increased urination, keto breath, reduced hunger and increased energy.
Think you can’t give up certain foods, like crackers, chocolate and pasta well Low Carb Emporium is a keto and low carb shop that has all the solutions for you. And I bet your thinking oh no what bread well Palena Fresh does bagels, rolls, breadcrumbs, pancakes and lasagna sheets and will deliver to most areas. So between us all we have you covered.
If you ever have any questions regarding your keto diet or what to eat I can be contacted at firstname.lastname@example.org.
Happy keto dieting xx