A BRIEF INTRO TO THE KETOGENIC DIET
So you heard you best friend is into Keto, or someone you knew for so long struggling with weight loss issues dramatically lost all her execess weight after she took to this new lifestyle change ‘The Ketogenic Diet‘.
Wondering what is this ‘Ketogenic Diet’, you probably read few blog posts here and there only increasing your keto confusion, well we made sure you get the most comprehensive information regarding ‘The Ketogenic Diet’ through this post, we tried our best to leave no stones unturned to help you understand ‘The Keto Diet’ completely.
Let’s begin …
If you are someone who is looking to lose weight, I am sure you are knee deep into all you can learn about this strange diet which lets you eat Bacon and Butter, yet you lose pounds of excess fat! Strange it may sound, but its true … this diet diet is uncoventional but you surely do lose weight and get healthy.
As Ketogenic Diet is getting so popular, and it is a hotly talked about dieting trends we decided to bring the real truth about Ketogenic Diet for our readers, and also suggest easy alternatives in case you find this diet too complex and difficult.
It is true, Keto Diet has impressive health benefits as well as surprising weight loss results, but on the other hand you would need some will power to push through the diet’s downsides, which are quite a few.
In this post you can expect:
- Key aspects of Ketogeinc Diet
- We’ll take a close look at Ketosis
- What to eat or not
- Pros and Cons
- How does this diet affect your health
- Bonus – Free Keto Cookbooks for complete beginners
- Alternative to Keto Diet, if you want to drop those unsightly pounds without having to trudge through the drawbacks of this trending diet you should have an capable alternative too
THE KETOGENIC DIET AT A GLANCE
The Ketogenic Diet came to mainstream limelight recently, thanks to the overwhelming success achieved by many and their constant updates on social media platforms.
Keto diet, has been in use to treat epilepsy paitents since the 90’s before it was strated being adopted as a lifestyle choice for many, lets take a quick look the perks and downfalls of keto to help you keep track.
- Better than low-fat diets at weight loss
- Let’s you eat high-fat foods (like bacon!)
- Can have a variety of physical and neurological health benefits
- Increased energy, decreased hunger and better focus are some other benefits claimed
- You will never eat carbs again! and giving up carbs can be extremely difficult for some
- Gruelling adjustment period
- You’ll have to learn cooking in a whole new way, as all foods need to be high in fat and low in carbs
- Forget eating out, unless you become a pro at Keto. Eating out will easily throw you out of Ketosis
- Difficult to understand every aspect of Ketogenic Diet and too much misinformation is being spread around
- Your food bills will rise
- Lack of scientific evidence and research
- Could be tough for athletes who may require higher energy levels
- Vegans will have a tough time finding recipes ( p.s. it is possible to do a vegan keto)
OTHER HEALTH IMPACTS
- Keto-flu (which has been compared to drug withdrawal) can be quite uncomfortable (it is mangeable though if you are well prepared)
- Cholesterol has been shown to spike in some studies while others show a drop further down the line
- Has been proven to reduce the frequency of specific neural dysfunctions in children such as seizures on the same level as medications in some instances
- Critics claim Keto can actually end up damaging the heart, liver, and/or kidneys (truth is yet to be found out)
- It helps in reducing blood sugars, and may help in reversing diabetes
- More energy, supressed hunger and better cognitive health
A DEEPER DIVE INTO THE KETOGONIC DIET
Ketogenic Diet, aka the Keto Diet, low carb diet, LCHF (low-carb high-fat) diet, no matter how you refer to it, there’s one core tenet of this diet that reigns supreme: ‘NO CARBS ANYMORE’ !
Fat, Protein and Carbohydrates are the tree macro nutrients in our diet, and on Keto we will avoid eating carbohydrates almost to zero.
The ultimate goal of a Ketogenic Diet is to swtich your body into this metabolic state known as ‘Ketosis’.
The bio-chemistry of Ketosis is complex, in simple terms its when your body switches over to burning fat instead of glucose for its daily energy needs.
The faster you enter nutritional ketosis, and longer you stay in this metabolic state better results you gain out of your efforst doing a Ketogenic Diet.
That is why your keto recipes will be loaded with lots of good fat and moderate amount of proteins, and very low in carboydrates. But trust me they are delicious once you get a hang of it.
Proponents of the Ketogenic Diet also claim that in addition to weight loss, you’ll also experience a number of other physical and psychological benefits as well, including:
- Improved cardiovascular health
- Lowered cancer risks
- Clearer skin
- Better brain functioning
- Fewer headaches
- More energy
- Suppressed hunger
While the science is still out on many of these claims, the Ketogenic Diet does have a history of treating epilepsy and in promoting weight loss when the diet is followed correctly.
In the end, the more time you spend in ketosis (marked by the absence of carbs in your system), the more fat you’ll burn through – and the more weight you’ll lose.
VARIATIONS OF THE KETOGENIC DIET
Like almost every other diet, you can modify this diet to suit your needs and we are going to list down 4 of the best known versions of Ketogenic Diet making it easier to adapt, depending on your lifestyle and goals. But for all of the variations, the core concept of keeping your body under ketosis is must.
- The Standard Ketogenic Diet (or SKD) – It is the preferred variation for beginners, while you prepare yourself for this major lifestyle change. 75% of your daily calories will come from healthy fats, 20% will come from protiens and restricting your carbohydrate intakes to 5% only.
- The High-Protein Ketogenic Diet – This variation to SKD substitutes fat with more protein. As a result, about 35% of your calories should come from protein instead of 20% and only 60% should come from fat. The 5% carbs limit remains the same.
- The Cyclical Ketogenic Diet (CKD) – Designed with exercise in mind, the CKD is used to help support high-intensity workouts with just a few high-carb days a week. A CKD program usually has 5 Keto days a week along with 2 high-carb days as well.
- The Targeted Ketogenic Diet (TKD) – Rather than designating days for eating high carbs to make workouts more productive, a TKD program allows users to consume carbs around workout times any day. This, again, is great for Keto dieters who also want to meet their exercise goals at the same time.
KETO APPROVED FOODS
Learning about Keto approved foods should a high priority in case you decide to start Keto, because you would need to understand your foods in a completely different perspective.
I have seen many people who fell out of Ketosis because they did not knew how many carbs are there in ‘cashews’. Because your body will switch back to burning glucose very quick, but it takes a bit of effort to get yourself in to ketosis and stay there.
Why would you want to spoil all your efforts just because you did not check the macro composition of a certain food item.
All said, the below list will likely be some of the staple foods you’ll consume on a regular bais during the diet. While they certainly aren’t the only ingredients you can incorporate into your meals, they represent some of the most common ones to be sure.
If you need complete keto food lists then these articles might interest you:
- Complete Keto Shopping List
- Complete food list of Fats for Keto
- Dairy on Keto: complete guide
- Keto for vegans
WHAT CAN YOU EAT?
Meats are one of the core components of the Ketogenic Diet. That’s because, for the most part, these high-protein foods are famously low in carbs.
P.S. Our vegan friends need not feel left out, we have a complete Vegan Keto Food List here.
It’s worth mentioning however that you should be extra careful about how these meats are prepared. While it’s easy to recognize the dangers of, say, breaded meats due to the high-carb count in breadcrumbs and batters, cured and processed meats may also have high sugars and starchy fillers as well.
So, just because it’s meat doesn’t mean it’s keto-friendly to eat.
Here are just a few of the meats that are fine to eat when you’re on the Ketogenic Diet.
- Bacon (of course!)
- Hot Dogs
Seeds and Nuts
Seeds and nuts are very great for a Keto diet, and if you are out of those delicious Fat Bombs (common keto snack), nuts and seed will fill in.
Say goodbye to sugary candies and pastries or salty chips, Keto snacks will change your concept of snacking forever.
But seeds and nuts can either be your best friend or your worst enemy when going Keto. For example, in just about one handful of Brazil nuts, you can expect to take in only a bit over 3 carbs. With cashews, on the other hand, you’re looking at over 9 carbs!
Unless you’re paying close attention, then, these deceptively harmless afternoon snacks can end up being a sneaky cause for getting knocked out of ketosis.
Some nuts and seeds that are particularly low in carbs include:
- Brazil Nuts
- Macadamia Nuts
- Pine Nuts
You had been told to stay away from Fats all your life, but while Keto, fats are your best friend. They’ll be where the bulk of your calories are coming from on a day-to-day basis.
But you be sure to avoid processed oil and trans fats, and only eat good saturated fats. The fats below are generally low in unnatural trans fat and are considered to be “good fats” tat likely make up your Keto calories.
- Coconut, palm, and extra virgin oilve oil
- Bacon fat
- Fish Oils
- Nut Oils
- Animal Products
Non-starchy vegetables are going to end up being a ig part of your life after you’ve gone Keto. That’s Because not only are they chock full of vitamins and nutrients, they’re also typically loaded with fiber which, as you know, is a great way to offset your net carbohydrates for these foods.
Beware, not all veggies are keto approved, like potatoes, parsnips and corn can all be surprisingly high in starches and can end up shooting your carb counts through the roof in just few servings.
It’s best, then to aim for leafy green vegetables instead. Some great low-carb veggie options include:
- Romaine Lettuce
- Brussel Sprouts
- Green Beans
Dairy is not a complete taboo on Keto, in facts you will be eating lots of cheese, butters and ghee. But there is a lot of confusion that surrounds the use of dairy in Ketogenic Diet, which is discussed in detail here….
Below are some of teh most common dairy products you’ll be eating on a pretty regular basis.
- Cottage Cheese
- Sour Cream
- Greek or Plain Yogurt (unsweetened)
- Cream Cheese
- Various kinds of cheeses (mozzarella, provolone, swiss, cheddar, etc)
WHAT YOU CAN’T EAT
It’s worth remeberring here that going keto doesn;t necessarily mean no carbs at all. Instead, the Ketogenic Diet focuses on low-carb. And that means you can, of course, have some carbs throughout the week. In fact, it’s almost impossible to take in absolutely zero carbs and might even be unhealthy to do so.
As a result, the foods below should be avoided in excess as they typically contain high levels of carbohydrates. But feel free every once in a while to indulge, just a bit.
- Alcohols (Guide to Keto Alochols)
- Processed and refined fats like vegetable oils and margarine
- Fruits and fruit juices (high in sugar and carbs)
- Cookies, chocolate bars, and ice creams
WHAT’S GREAT ABOUT KETO?
The Ketogenic Diet became a mainstream sensation starting couple of years back, and it is only growing in its popularity and truth to be spoken it is going to be a bigger than Atkins, Paleo or any other diets combined.
Given to its proven weight loss capabilities, it also helps improve your energy levels and focus. But only a small part of these claims are backed by hard scientific proof, there are actually a number of benefits that both the dieting and scientific communities can agree on.
The effects below are a few of the most notable upsides of this trending new diet and more often than not, are some of the main reasons many people turn to Keto:
1) Effective at Weight Loss –
A few studies back up this claim, and a lot more success stories verifies it. You would need to stick to this diet for sometime though to reap true benefits.
A study from Dr. Gianfranco Cappello found that dieters using Keto lost on average 20 pounds – though study particpants were fed a liquid diet via a feeding tube (and unrealistic and unattractive option for many). Beyond that, the study lasted for around 5 years total.
Another study, put weight loss over the course of a six-week Keto diet to be closer to around 4.4 pounds, averaging out to about 3/4 lbs lost per week.
Keto, then, can lead to dropping pounds when you stick to the diet long enough to actually start burning fat. It just takes getting through the numerous downsides of Keto start seeing results.
2) Let’s You Eat Traditionally Taboo Foods –
One of the best thing about keto is you can eat lots and lots food, and they are delicious too just need to perfect your cooking skills as rarely you will find restaurants serving Keto specific foods.
This factor alone is often the selling point for many people. And while the joy of having unrestricted access to these kinds of meals is undoubtedly helpful in combating some of the downfalls of this diet, the novelty does tend to wear off sooner than most may like.
3) Neuroprotective Effects –
Beleive it or not, Ketogenic Diet started as a way to treat epilepsy in children. And even more impressive, its’ been proven to work! It was developed for such a purpose in the 1920’s and was one of the primary forms of treatment before the use of anticonvulsants.
Researchers are still studying whether or not Keto has any other psychological benefits (e.g. improved mood, sharper focus, cognitive enhancement) as many Keto enthusiasts claim, but without a doubt, this diet can do wonders for starving off seizures in children with epilepsy.
WHERE DOES THE KETOGENIC DIET COME UP SHORT?
All good things comes with a price, and here too despite many benefits there are a number of downfalls of this diet as well – some of the drawbacks might make going Keto not entirely worth the trouble.
Below are just some of the most notable problems with Keto that you’ll likely experience when jumping on this trending new diet.
1) Your monthly food bills will skyrocket
It is quite easy to understand, fats and proteins had always been costlier and when you will be consuming so much of it that thing better be good so going organic and grass fed will further push the bills.
You can still use some tricks and tips to do Keto on budget, but still you bills will go up thats for sure.
2) It is complex to implement
Understanding this diet can be overwhelming especially for the beginners, though the learning curve is steep but you will get it if you are sincere enough.
It is difficult to bring the entire family in terms of eating this way, so you might end up cooking multiple meals for your non-keto family members.
It will need you to figure macro counts for every meals, and take ketone levels reading using ketone strips quite often that can add extra task in your already busy lives. Though once you become a pro at Keto, things will become easier.
The social pressure, you will have hard time explaining your family and friends about your new way of eating and might feel left out during parties and gatherings as mostly conventional food will be served.
3) The Keto Flu
First thing first, we are not here to demonise this side effect of Ketogenic diet and most likely you will go through it. Your whole metabolic system will switch and your body would need some time to adjust.
It usually hits during couple of weeks into this diet, but can end up being quite gruelling and it can easily disrupt your normal routine.
But the symptoms can be tackled and if you prepare well you can get through this, read this learn more about Keto flu …
- Muscle aches
4) Possible Internal Organ Problems
Well this is yet to be verified, and can be false claim but still many well doctors and medical researchers claim going Keto could end up being dangerous, especially for anyone who has problems with their liver or kidneys.
The change in macro nutrient consumption can end up putting additional (and unnecessary) strain on these internal organs and could end up leading to more severe problems than belly fat down the line.
5) Weight Loss is Delayed –
While studies have shown that Keto can lead to weight loss, the results may not be quite as dramatic and rapid as you may have heard. Part of this is because most of the weight loss at first is actually water weight accoring to Lisa Cimperman, R.D.N.
Beyond that, most of the highly-cited studies that Keto enthusiasts point to when it comes to weight loss (like those mentioned previously) don’t show that dramatic of weight loss at all (only around 0.75lbs per week)
THE LAST WORD ON KETO: WORTH THE TROUBLE?
The Ketogenic Diet is proving to be a fabulous way for people lose their excess weight and in many cases they are seeing hopeful results in reversing many lifestyle diseases. Plus it lets you eat delicious high-fat foods like bacon, cheese, and oils – which is practically unheard of in the dieting world.
However, the claims of overnight health revolutionising through this diet can be a bit overstated.
Keto Advocates will often point to the diet’s ability to reduce the risk of some neurological issues as evidence of Keto’s ability to increase cognitive functioning (though this claim needs much more supporting research).
Due to lack of long term studies and research of this complete new of way eating can result in new problems like organ damage.
Finally, when the dreaded Keto Flu hits you, often the most dedicated dieter drops out of this diet within the first few weeks. And considering just how gruelling these symptoms can be (who wants the flu for two weeks anyway?), it really isn’t any surprise.
In the end, the measurable benefits of this diet aren’t enough to outweigh the all-too-common problems associated with Keto.
Plus, other weight loss alternative are several times more effective at cutting belly fat and trimming up your waistline quicker and safer without all the nasty side effects of Keto.
GET SLIM AND TONED EASIER, FASTER, & SMARTER
Although the Ketogenic Diet has been proven to aid in weight loss on a long enough timeline, the fact of the matter is most people want a program that’ll help them lose more than just 3/4lbs per week.
And addedd to that, they probably don’t want to go through the physical and mental torture of the Keto flu to get it.
If you’re one of the many people who want to quickly melt away body fat, improve your muscle tone, and feel better than ever day-in and day-out, the Ketogenic Diet probably isn’t right for you. Luckily, there are better, faster, smarter options out there.
That’s where The Fat Decimator System come in.
Where mainstream diet fads like Keto and the countless others fail is where this prorgam truly shines. Not only is it a proven method of dropping pounds fast (think double-digit pounds per week), it’s also one of the best ways to sharpen your mind, keep you brimming with energy, and show how to build muscle quicker than ever thought possible.
That’s because unlike ither diets, The Fat Decimator System was crated from actual research on more than 500 medical studies, dozens of diet books and hundreds of diet systems, programs, gadgets, pilss, and potions. It’s without a doubt one of the most comprehensive systems I’ve ever seen.
Here’s where The Fat Decimator System shines and where other diets like Keto fall short:
- It can help you lose as much as 41lbs in just 3 weeks (like past user Sharon Monroe did) rather than only 4.4 lbs over 6 weeks.
- It incorporates nutrient – and fiber rich meals – the best parts of the Ketogenic Diet
- It shows you how to pack on lean msucle without packing on the pounds.
- It lets you eat the foods you crave – even carbs!
- It can help you feel healthier, energized, and more confident than ever before.
The secret of this proven program involves tapping into one little known biological process that’s making it impossible for many people to lose weight. By showing you exactly how you can overcome and take advantage of this chemical reaction, The Fat Decimator System helps you supercharge you weight loss, so you can melt pounds away in half the time.
The technical details are a bit outside of the scope of this post, but luckily, there’s an entire documentary that dives deep into how The Fat Decimator System works on a cellular level. And trust me, once you see how easy dropping pounds can really be, you’ll wonder how you ever missed it in the first place.
The video also shows you just how marine Sergeant Kyle Cooper got his hands on this no-fluff program (while on the hunt for Osama Bin Laden no less!) and how he’s used it to literally save the lives of thousands of people just like you.
Go watch the video here today. I gurantee you won’t regret it.
In the end, The Fat Decimator System is without a doubt the quickest, healthiest, and smartest way to get fit fast – without all the hassle of a painfully difficult diet.