Have you ever asked yourself why you just can’t lose weight, despite doing all the right things when it comes to eating? Well, just maybe all the right things are actually the wrong things.* The Keto diet turns the conventional weight loss wisdom on it’s head with a revolutionary approach to eating that:
- Encourages you to eat more fat
- Puts the flavor back into food
- Allows you to lose weight without ever going hungry
Within your fat stores, you have a tremendous reserve of energy. The keto diet allows you to tap into that energy reserve so that you can turn ugly fat into useable energy. You do it by cutting your body’s preferred energy source, carbohydrates. All foods contains all three of the macronutrients – carbs, proteins and fats – in different ratios. However, most of the calories in a food comes from one macronutrient. So, we can typically classify foods as being either a fat, a protein or a carbohydrate. Here are some foods that are mainly fats . . .
- Oils (e.g., olive oil, coconut oil, sesame oil)
- Fats in the flesh of fish and meat
- Nuts (e.g. walnuts, almonds, pecans)
- Seeds (e.g, pumpkin, flax, chia)
- Coconut meat (only unsweetened)
- Butter, cream, and cheese
You can eat as much as you want of these fatty foods. The great thing about eating fatty food, apart from the fact that it tastes great, is that it fills you up. Be sure, however, that you don’t over indulge on fatty foods. if you take in more than your body needs, the excess will be stored as body fat.
Protein for Muscle
The body uses protein for muscle building and cell repair. While on the keto diet, you need to eat enough protein to maintain your lean body weight. The best protein sources on the keto diet include the following:
- Meats (beef, pork, lamb, buffalo, venison)
- Poultry (chicken, turkey, duck, goose, quail)
- Fish (mackeral, trout, salmon)
- Tofu and tempeh
- Cheese, yogurt, nuts and seeds
It is important to understand that the keto diet is not a high protein diet; it is a high fat diet. Too much protein causes a spike in insulin levels. This will interfere with fat breakdown. Protein helps to create glucose, and too much glucose can suspend ketosis.
The key to the ketogenic diet is to discipline yourself to NOT eat any of the following foods:
- Foods made with sugar or caloric sweeteners, such as honey or maple syrup
- Foods made with flour, such as bread and pasta
- Grains, such as rice, oats, and quinoa
- Starchy vegetables, such as potatoes, sweet potatoes, corn and peas
- Lactose rich dairy products, such as milk, ice cream and the majority of yogurts
You DO want to eat high fiber, vitamin and mineral rich, low calorie carb foods. Examples of the types of carbs you should be eating are:
You now have the basics of the keto diet, along with food lists to get you going. The following tips will allow you to fast track your keto success . . .
- Realize that you don’t need carbs in your life. Your body can actually make all the carbs you need.
- Don’t be afraid of fat – it is the foundation of the keto diet.
- Count your carbs
- Drink plenty of water
- Eat when you are hungry and stop when you are full
- Keep favorite keto foods on hand
- Eliminate foods from your home that are not allowed
Fitness Disclaimer: This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.