April 16, 2019
By now, you have likely heard of an eating program which is commonly referred to as the “ketogenic diet,” or just “keto” for short. However, what you may not understand is just what a keto eating program is, or that it is something other than just the latest fad-diet. That is because there is more to this way of eating than mere rapid weight loss, since it has benefits beyond weight management. This includes improving heart health, brain health, reducing epileptic seizures, and more.
Need more information? We’re here to provide it for you-read on!
To start, the root word “keto” is short for “ketones,” which are the organic compounds your body produces from fat to use as fuel. Inducing them in a healthy body means limiting the carbohydrates your body is accustomed to running on, and instead providing it with fat as its main source of energy.
Once the majority of your calories come in the form of fats and proteins, your body then finishes off its stored glucose supplies before switching to fat for energy, which is known of as ketosis. (1)
While low-carb eating is usually referred to as the “ketogenic diet,” it is really more than just a diet, and instead, is an entire eating program. No, you won’t find yourself grinding through loads of monotonous, low-cal eating such as with most fad diets (a big reason why none of them work), although it does require changing your approach to eating.
This is because all the grains, added sugars, starches and other sources of simple carbohydrates you’re accustomed to fueling with need to be eliminated in favor of fats and proteins. Yes, this is a huge change for most of us, although would it help if we told you that bacon (keep it nitrate free!) IS a part of the keto eating plan? Yeah, we thought that would pique your interest.
In fact, not only bacon, but grass-fed meats, poultry, fresh vegetables, fruits and nuts. The main idea is to keep your daily calories down to no more than 10% carbs, while getting between 60-75% of calories from fats and the rest from protein.
For instance, a daily meal plan could be something like:
Remember that this is a suggested menu, and your caloric intake will vary with your activity level and metabolism. However, so long as you stay within the 10% carb calories/75% fat calories model that consist of good, QUALITY calories (skip the processed foods in favor of healthy fats, veggies and proteins, in other words), you will induce ketosis. (2)
Of course, the main reason many of us are interested in keto eating is that it helps us lose weight, which it works well for. However, the benefits don’t stop there, as it also:
No, a ketogenic eating program is not just another fad diet which offers little more than false hope when it comes to losing weight and keeping it off. Instead, it can not only help you safely lose weight while maintaining muscle mass, it can also keep the weight off for the long term along with other health benefits.
Yes, switching to low-carb eating takes discipline, at least in the beginning. This is because it is an entirely new approach to eating, and your body also has to re-accustom to burning fat as its main fuel. This will likely leave you feeling symptoms such as fatigue and carb cravings at first.
However, once you are through the initial acclimation period, this will pass, and you will feel more clear-headed, have more energy, sleep better and more. Plus, as any chef will tell you, fat means flavor, which is another great reason this eating program works where others don’t: satisfying foods, and never having to feel hungry or deal with cravings.
Remember, all you’re cutting out here are the carbohydrates, meaning you can still enjoy foods such as omelets, roast chicken, hearty stews and chilis. So, for weight management and better health, there is a reason ketogenic eating is here to stay!
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where do you buy almond flower tortilla and bread?
Dear Diane,
If you do a Google search for your local grocery stores, several of them may carry the almond tortillas and bread. HEB carries an almond tortilla.
Thank you!
Sincerely,
Hotze Team