by Christian Bossert
Why is the keto diet one of the latest fad? The same reason why the South Beach, Atkins, Whole 30, and Nutrisystem swept through our scope of interest. The allure of a diet is hard to resist. How can a nation drowning in health and weight related issue ignore the promise of losing weight and looking better naked. What is the keto diet? How does it work? Most importantly, does it work? There are various ketogenic diets. For simplicity purposes we are going to focus on the ‘standard keto’ which typically asks for an intake of 75% fat, 20% protein, and 5% carbs.
Keto 101
The keto diet is a low-carb, high-fat diet that lays claim to many health benefits. Studies found that it can help with weight loss, and fight diabetes, brain cancer, alzheimer's, and epilepsy. The end goal of the keto diet is to get the body into a state known as ‘ketosis’. Ketosis means your body is in ‘survival mode’. What does your body do when it is in ‘survival mode’? It utilizes fat as it’s main fuel source. Your body basically turn on its fat burning switch.
How can you reach a state of ketosis?
- Minimize Your Carb Consumption.
- Include Coconut Oil in Your Diet.
- Ramp up Your Physical Activity.
- Increase Your Healthy Fat Intake.
*avocados, fatty fish (salmon, trout, sardines, herring), almonds, walnuts,
olive/coconut oils, ect.
- Try a Short Fast or a Fat Fast.
*Intermittent fasting (ie: fasting for 16 hours daily (8pm-12pm the next day or
24 hours twice a week)
- Maintain Adequate Protein Intake.
*multiply your ideal body weight in pounds by 0.55 to 0.77
- Test Ketone Levels and Adjust Your Diet as Needed.
*you can test your ketonic level using fairly inexpensive ketone urine strips
The keto diet seems great for anyone trying to improve their health. I wouldn't recommend trying it without consulting your doctor first, just to be on the safe side.
There you have it. The nuts and bolts of the keto diet. If you have suggestions or questions shoot me a message.
-Christian
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