Keto- A great way to lose weight!

Keto is one of the best diets that is related to eating a higher-fat and higher-protein diet, with restricted carbohydrate intake. However, it is not just another fad diet, but one that is based around science and a lot of research. The keto diet, or ketogenic diet, is a diet that tries to get you to reach ketosis. This is a state where your body is put into a metabolic state, which helps you burn fat for energy. While you are eating a lot of high-fat foods and protein foods, they are converted into energy while also burning fat, so you lose weight and get a lot of other benefits as well. Many confuse the term with the medical term ketoacidosis which is completely unrelated and so they get scared away from trying this eating style. Keto has in fact been used for decades for a number of medical reasons.

There Are Multiple Types of Keto Diets

One thing many people don’t realize about the ketogenic diet is that there are actually a few different varieties. While most people are on the standard keto diet, there are also some others you should be aware of. Here is a short breakdown of what each keto diet includes:

Standard keto diet – The standard keto diet (SKD) is extremely low-carb and high-fat, while allowing for moderate protein in your diet. Only 5% of your diet should consist of carbohydrates.

Plant-heavy keto diet – With the targeted keto diet (PKD), you stick to the standard keto diet and try and get all of your net carbs from plants like greens, asparagus, broccoli, cabbage, cauliflower, and green beans. This version is a little lower in fat and is good for weight loss and diabetes control. I use this version with many of my nutrition clients, especially the ones who have had bariatric surgery, who have food addiction issues, and those using GLP-1 medications. It really enhances their loss. I also follow this version myself to help with my autoimmune issues and it is one of my favorite ways to keto.

High protein keto diet – Some people are put on the high-protein keto diet, where your protein percent goes up to 35%, your fat is slightly lower, and your carbs are still in the 5-10% range. Higher protein version is a great option for athletes and those who are trying to really build muscle. I often use this with a slightly higher carb count for my athletes who need weight loss.

Keep in mind when talking about the keto diet, most people are referring to the standard version.

What You Can Eat On This Diet

Naturally, one of the most common questions has to do with what exactly you can eat when you are on the keto diet. Most low-carb diets are also high-protein, so this is where some people get it wrong. This is not Atkins or any other low-carb diet. You are not eating unlimited amounts of meat and cheese on this diet. Since you need a certain amount of macros – or percentage of protein, carbs, and fat – on this diet, planning is crucial.  

In order to feel full, you need to eat as many no-carb and low-carb foods as you can throughout the day. This means limiting the fruits and vegetables you can consume. You probably already know the typical low-carb foods like lean meat, cheese, eggs, and some nuts. However, there are also some vegetables that are very low in carbohydrates. They include:

·         Cauliflower

·         Spinach

·         Romaine lettuce

·         Broccoli

·         Bok choi

·         Kale

·         Collard greens

·         Cabbage

·         Green beans

Ketosis Provides a Wide Range of Benefits

Not sure the keto diet is right for you? Let’s take a look at some of the health benefits. You already know that since it burns fat, weight loss is a major benefit of the diet. However, that’s not all. The keto diet balances out your hormones, so it can also help with infertility, particularly if you have PCOS. It is often used to help those with autism, dementia, and epilepsy to reduce symptoms. Many cancer treatment centers also use a lower carb diet since cancer cells love to feed on carbs and sugar. It can also reduce the bad cholesterol and increase the good cholesterol, lower your blood sugar, help with acne, and help to give you more energy. As always check with your doctor before starting any new eating style1

In Health!

Erin