There is a lot of confusion on what to eat. You would think we had it figured out by now. From vegetarian, vegan, paleo, keto, Atkins, everyone has an opinion. Without getting into extreme detail, let me make the argument by how our body uses our food.
This is difficult for me to say because I consider myself a bit of a foodie and enjoy cooking and watching the Food Network, but man-made foods should be minimized or, better yet, eliminated. Processed foods are a source of inflammation which means it causes the body not to assimilate the calories, so you eat more. This cascade of events leads to weight gain.
Most people know that a calorie is energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius. 1 gram of carbohydrates gives us 4 calories, 1 gram of protein gives us 4 calories, and 1 gram of fat gives us 9 calories. Winner fat for delivering more bang for our buck.
Now consider what our cells do with our carbohydrates, proteins, and fats in making our metabolic water. Our mitochondria make an astonishing 2000 gallons/day. Eating 100 grams of carbohydrates produces 55 grams of water. Eating 100 grams of protein produces 65 grams of water, and eating 100 grams of fat produces 110 grams of water.
What comprises a healthy diet?
Most nutrition experts recommend a healthy diet should provide between 50-55% of calories from carbohydrates. The next big one is protein, which should make up around 20%. Your fat intake should be somewhere between 10-35%, and the last thing on your plate should always be vegetables. What are some types of diets? One type of diet is called Keto, or ketogenic. This type of diet focuses on getting most of its calories from fats instead of carbs.
How does Keto Diet work?
The Keto diet works because it is a low carb, high fat, and moderate protein lifestyle. A lot of food that we would find in the supermarket has enough carbs to last us for days, so we must seek out other types of foods such as meat, eggs, vegetables, and nuts.
The ketogenic diet works by limiting the number of carbohydrates that we intake. Our body then begins to break down fats and proteins into glucose (carbs) for energy instead of fueling our fat stores. The result is weight loss without feeling hungry all the time. It also does not require you to exercise so much.
How do I start Keto?
To get into ketosis, you need to reduce carbohydrates and increase the amount of fats that you eat. For example, if your normal diet contains about 200 grams of carbs a day, then start reducing it by 50 each week until you are at around 30 grams per day or less.
You may need to eat less than 20 grams of carbohydrates per day which means that all sugars must be avoided, including fruits and vegetables containing sugar such as carrots or sweet potatoes. Eating between 20-50 grams daily should not cause any problems with staying in ketosis, but it will slow down your progress towards reaching full ketosis.
When I started my Keto journey, I was eating close to 500gms/day, so my logic went wrong when starting on my new lifestyle change. Lesson learned right there. My first meal consisted of steak with steamed broccoli for dinner, followed up in the evening with some bone broth soup cooked using grass-fed ghee.
What happens if I fall off Keto?
If you happen to eat something non-keto-friendly during one meal, some simple tricks can be done before going back out again. For instance, drinking a glass of lemon water 30 minutes prior may slow digestion down enough so that when you go back out, you won’t feel hungry right away, or at least not as much as usual. Another trick would be to do some light exercise, something quick like 20 jumping jacks will bring you back into ketosis within about 30 minutes.
What are the benefits of the Keto Diet?
Some people may decide to go on a low-carb or even no-carb diet to lose weight faster. Surprisingly enough, it is easier for most people to put their bodies into Ketosis by limiting their carbohydrates instead of completely cutting out fats from your body’s daily calorie intake.
There are many health benefits associated with this type of lifestyle, including Improved insulin sensitivity, which means that sugar levels stay better controlled throughout the day and night, reduce risk factors associated with heart disease such as high blood pressure, and help athletes perform longer and recover faster.
Reach out to a Keto expert.
If you are interested in starting a ketogenic diet, please consult us at Liv24. We have staff members who are well-versed in this type of dieting and can help you get started on a new healthier lifestyle.