Keto Who? Your Beginners Guide To The Ketogenic Diet (Blog)
So you heard about the Ketogenic (Keto) diet from Jenny in the break-room at work whilst indulging in your loaded baked potato with extra bacon.
She noticed your extra bacon and goes on about how she's been eating so much bacon lately on the Keto diet.
Naturally, your interest is piqued - because, let's be honest, bacon is life.
She (loosely) went into detail, but somehow, you leave the conversation more confused than you arrived.
How can you lose weight on a high fat diet?
The Ketogenic (Keto) diet has been THE topic of discussion in health and fitness industry for the past couple years. We still face many questions about the who, what, when, where, and how's about this diet and how it works!
Short answer: Every body is different. Read that again. The Keto diet has many variables at play and will take time to get just right. So experiment and keep it fun - but, remember, with the Keto diet, consistency is imperative. Your body will take much time (an average of 6-9 months, maybe longer) to get “fat-adapted”.
Sounds like a long time for results? That’s because it is!
Compared to other diets the Keto diet is commonly the diet we see take more time for results - that’s because your body essentially needs to rewire fueling itself, and that takes time.
My favorite analogy for anything fitness is likening your body to a car.
Your car needs a certain kind of fuel - if that fuel is premium gas and you use regular unleaded gas, your car will (likely) not run smoothly, if at all.
Your body works the same way.
The most vital organ in your body (your brain) uses glucose for fuel.
Glucose (blood sugar) is derived from carbohydrates (mostly).
The Keto diet, however, begs that you cut carbohydrate intake - meaning your glucose levels will suffer.
Enter ketosis - a state where your body will produce “ketones” as an alternative form of fuel.
Well, where do these ketones come from and how do I get them?
In glucose shortage, your liver turns to fat for energy. Our favorite “F” word…
That’s right, your body can learn to use fat for fuel!
Why is this useful?
If your body burns through fat for fuel, your body fat percentage drops…
...thus weight loss, getting skinnier, and all the other great things you heard from Jenny in the break-room mid-baked potato!
Sounds great! Sign me up...
...But wait, before you get excited to jump on the Keto train, make sure you know what you are signing up for!
TOP 3 FOODS TO EAT ON THE KETO DIET:
- Fish (Salmon is most popular): A keto warrior’s favorite because of beefy protein levels and high Omega-3 fat content (Omega-3 (good) fats help your body oxidize Omega-6 (not-so-good) fats better *more on this in a future post*).
- Lean Meats: Due to the low-carb, high protein nature of lean meats, there is the added benefit of lean muscle growth, which means higher resting metabolism (burn more fat when you aren’t exercising).
- Natural Fats: These are things like Olive oil, butter, and avocados. Things you likely already consume that give your body ample fat levels for fuel.
TOP 3 FOODS TO STAY AWAY FROM ON THE KETO DIET:
- Candy: I wish you could hear me yell this! Keep away from candy for many reasons, but for the sake of the keto argument, candy has one of the worst carb-to-gram ratios of all the foods you need to stay away from on this diet.
- Bread: A refined carb that should already be off your radar, bread almost immediately turns to glucose upon entering your stomach and will take you out of ketosis. Not to mention bread and other refined carbs are known to increase the risk of type 2 diabetes.
- Fruit: Being high in sugar naturally, most fruits will cause a spike in insulin production immediately snapping you out of ketosis. Ergo snapping you into your body’s naturally “preferred” form of energy, glucose.
The list of foods NOT to eat on the keto diet is much longer than the list of foods you CAN eat.
Generally, stay away from sugary foods, refined carbs, and alcohol (except for the occasional glass of wine for all my wine-o’s out there).
Many professionals in the industry (myself included) consider this to be the reason for the widespread success of this diet. Forcefully cutting out the foods you should keep away from anyway, proves to teach self-control, moderation, and most importantly mental toughness.
The keto diet isn’t for everyone. So make sure you can commit to the changes fully to enter and stay ketosis and truly see results! Don't forget to make it easy and fun for yourself, otherwise the diet won't be effectively sustainable and the only thing you WILL be effective at is wasting your time - and we definitely don't want that!
At Fitness Feasts, we know it’s hard to keep track of all these rules and regulations when living the "Keto" life, that’s why we have made it as easy as possible to achieve your fitness goals with this lifestyle!
Check out the all-new April menu for the latest and greatest keto-friendly dishes (My favorite is the Loaded Cauli-mash) and never stress about your Keto dinner again!
- Get Started here
- Choose how many meals/day, days/week
- Set subscribe
We’ll handle the rest! Let us help take the guesswork out of your Keto diet and never sacrifice FLAVOR for GAINS.
TAKEAWAY: If there is anything to take away from this is that keto diet may bring you success, just be aware of the discipline and diligence necessary to be successful with this lifestyle change. Remember, this is very much a lifestyle change and must be taken seriously as such. If it doesn’t challenge you, it won’t change you!
Thanks for reading! I hope this was helpful and invite questions/feedback down below in the comments. If this was helpful for you please share with someone else you think this article could help!
Knowledge is wealth - lets be generous :)
-Hadrien Harroo Co-Founder/CEO Fitness Feasts LLC