You’ve heard of the Keto Diet or the Ketogenic diet, you’ve seen the hype online, the pictures of all those people looking healthy and happy, you may even have family and/or friends that have either tried the diet or are doing it (those that try it usually stick to it).
Now you are looking for more information yourself, wondering if this is the best option for you. Is it going to be hard? What results can I expect and how long will those results take? Will I need to change my life drastically and where do I actually start? These are just some questions many have when beginning on a new path with their health and well-being in relation to a diet, any diet. Well here is my take on some Keto basics plain and simple.
What is Ketosis
Ketosis is a state your body gets to when following a Keto Diet, a diet of low-carbs and high-fat intake. When your body is in a state of Ketosis it becomes a perfect catalyst for losing weight, your body turns into a machine for burning your stored fats instead of carbs. The aim of the Keto Diet is to get your Ketones within your body to a certain level, once at that level you begin to burn fat for energy.
The level that you need to get to for reaching Ketosis varies greatly depending on the end result you trying to achieve and what other factors may be in your life at the time. For instance, if you are a weight lifter or trying to put on muscle mass you would add carbs when you are working out. A good website that explains the levels of Ketones for different stages can be found here Ketosis Chart Level.
You can also find an easy way to test what level your ketosis is currently sitting at with this Ketone Breath Meter.. I have been using it recently and found it super easy and helpful to keep me on track.
Keto Diet or Calorie Count…..?
Generally a diet entails watching what you eat, when you eat it and what proportion sizes you are having on your plate. There is a choice to make here and both of these choices are proven to help with weight loss and can lead to a healthier life as well. It is simply a matter of which one sounds more inviting to you and what you would prefer to do.
Keto Diet – eat fewer carbs, more fats and not really needing to monitor too much in the way of proportions but monitor more of what the foods actually are, or Calorie Counting Diet – keep a close account of the exact foods that you are eating, keeping calorie intake lower than what the body needs to maintain it’s current body weight, which is known as a caloric deficit.
Keto Diet Advantages
- No calorie counting, this can be time-consuming
- Many of the high fat foods are tasty
- Fatty foods satisfy our hunger better
- Can lead to other health benefits
- Surprisingly easy to follow
Keto Diet Disadvantages
- Certain foods are restricted
- Once you reach your weight loss goal you will need to keep a low-carb lifestyle
Calorie Counting Advantages
- Nowadays there is a lot information about the calorie count in different foods
- There are many Apps and tables available for tracking calorie intake
- You can eat a wide variety of foods as long as it is within your daily calorie deficit range
Calorie Counting Disadvantages
- Time consuming
- The healthier choices can sometimes be more expensive
Good Foods – a basic list
- Low-Carb Vegetables
- Red Meat and Poultry
Bad Foods – stay away
- Wheat products
- Condiments and Sauces
- Root vegetables
- Grains and Starches
- Sweetened drinks
- Some oils
At The End Of The Day
Any diet and a better focus on the well-being of our bodies and our health is going to benefit us in many ways. When we feel better about ourselves, when our bodies feel better and more energetic, we are going to be happier and better people in general. A Keto Diet can be the perfect answer to your weight loss or health improvement. As with any diet, it is only going to work if you stick to it, set clear goals and have a long term commitment.