What is the Keto Diet?
Historically, the Ketogenic diet was discovered as early as 20th century and was (yet still is) an effective solution for individuals suffering from epilepsy. In the early times, bodybuilders used apply it without knowing the mechanisms behind it through doing a “fish and water” diet. Additionally, it is the diet that humans historically adhered to naturally before processed sugars became so readily available.
Till date, the Ketogenic Diet has maintained its status of effectiveness and of course, gaining wider attention among people looking to lose weight faster. The Ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides health benefits. It involves significantly reducing carbohydrate intake while increasing protein to the levels necessary to maintain muscle mass with the calorie ratios approximating 70 percent fat, 25 percent protein and 5 low-glycemic carbohydrates.
How Does the Keto Diet Work?
Attaining ketosis is straightforward. However, it can seem difficult and confusing with all of the information out there. The general dietary guidelines of the Ketogenic Diet involve avoidance of high carbohydrate foods such as bread, pasta, potatoes, rice, etc., as well as all simple carbohydrates such as sugar, honey, and fruit juice.
Protein is included in every meal as this helps to reduce appetite, regulate blood glucose levels and preserve lean muscle mass. Examples of protein foods are fish, chicken, turkey, meat, eggs and cheese. Protein drinks such as whey protein isolate may be utilized.
Adequate fat intake is essential as this enhances fat burning by the body while reducing the synthesis of fatty acids in the body which both promote fat loss. Optimal sources of fats are fatty meats, fish, avocado, olive oil, nuts and seeds.
There are numerous benefits that come with being on Ketogenic Diet: from weight loss and increased energy levels to therapeutic medical applications.
Most anyone can safely benefit from eating a low-carb, high-fat diet.
Foods to Eat
Vegetables (excluding starchy vegetables)
- Leafy Greens
- Meat (Beef, Lamb, Poultry, Eggs and Fish)
- High Fat Dairy (Hard Cheeses, High Fat Cream, Butter, etc)
- Nuts & Seeds (Macadamias, Walnuts, Sunflower seeds, etc)
- Oil & Fats (Coconut Oil, Olive Oil, Avocado Oil, Bacon Fat)
- Sweeteners (Stevia, Erythritol, Monk fruit, etc)
Foods to Avoid
- Grains (Wheat, Corn, Rice, Cereal, etc)
- Starchy Vegetables (Sweet Potatoes and Squashes)
- Sugars (Honey, Agave, Maple Syrup, etc)
What is the Keto Flu?
The Keto flu, which is otherwise known as ‘carb flu’ by many is used to describe the flulike reactions that often follow the commencement of a ketogenic diet. It happens because of the sudden and drastic removal of carbs from your diet.
One of the major reasons you get this flu is because of insufficient electrolyte in your diet. These electrolytes include calcium, sodium, potassium, and magnesium. When you made the diet switch, you also cut down on the richest electrolyte sources such as starchy fruits and vegetables which may result in the different symptoms you experience.
The Keto flu usually doesn’t take long, a week or less for an average person. But it can also last if two to four weeks in some individual. How long the keto-flu will last often depends on some factors.
If your diet has always been high in processed foods and refined sugar, it’s more likely you have more experience of the symptoms. And this can also depend on the genetic make-up of the individual as some people tend to be more metabolically flexible making it easier for them to shift between diets.
Keto flu symptoms may be very undesirable, yet it’s worth it. Don’t allow it stop you from getting all the health benefits embedded in the ketogenic diet, so do everything you can to make sure you don’t go out of ketosis.
Keto Flu Symptoms
- SUGAR CRAVINGS
- DIFFICULTY FALLING ASLEEP
- NAUSEA STOMACH UPSET
- BRAIN FOG
How to Manage
- SYAY HYDRATED
- TAKE AN ELECTROLYTE SUPPLEMENT
- EAT MORE FATS
- ENGAGE IN LIGHT EXERCISE
If you’re consuming more that you should be and looking for a 4 week plan along with a grocery list and everything you need to know about keto then drop us an email.
Check out the grocery list for week 1 under the #28dayketo Program.
Go for it this program has been tested and awesome results want to know email me and I’ll be in touch.
Check out the grocery list for week 1 under the #28dayketo Program
Go for it this program has been tested and awesome results want to know more email me.
The grocery lists are as precise as possible and here are a few tips:
- Ingredients like coconut oil, olive oil and grass-fed butter are only on the first week’s grocery list because they are used daily so be aware if you run out you will need to re-purchase these.
- Ingredients like Almond Butter, Coconut Aminos, Almond Flour, Chia Seeds and baking ingredients are listed in the grocery lists usually as a few tablespoons but I highly recommend buying these in bulk and check if youalready have them in your pantry before heading to the store.
- The vegetables are sometimes rounded off, for example when you need two cups of broccoli in a recipe you will only be able to purchase a full head. In this case I encourage you to use the extra vegetables in other meals or for snacking.
- There are also recipes with protein powder as an ingredient. Protein powders can be bought by the serving or in a big container. I recommend going to the container if it is something you plan on using past the 28 Day Meal Plan. If not then finding single servings may be best.
- Many of these recipes call for fresh herbs like cilantro and basil. To save money I recommend getting these two herbs as a small plant. They are very easy to maintain and don’t cost much.
- Lastly, always check the fridge and pantry before you head out to the grocery store with your list to make sure there are no left overs.
We have put together a full 28-day Keto program Results vary depending on your starting point, goals, and effort.
The average participant can expect to lose 0.5-2kgs per week.