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What is the Ketogenic Diet?
The ketogenic diet or “keto” diet is a low carb, high fat diet. Essentially making your body burn fat as a primary energy source by turning those fat cells into ketones.
During this diet, your body enters a metabolic state known as ketosis. Due to your low-carb intake, your body is not producing the glucose it needs to energize or fuel itself. Ketones are actually found to be a more efficient source of energy than glucose.
Ketosis can take anywhere from 3 to 7 days to enter. Once you’ve entered ketosis, you will then begin burning fat into energy.
Signs You’ve Entered
You can tell if you’re in ketosis a few different ways. Look for changes in the strength of your breath and urine odors, mood, alertness, and even how well you’re sleep is. You may also purchase a ketone test strip, similar to drug test strips. You urinate into a cup, dip the strip, and then you’ll know if you ketone levels are high enough. Thus meaning you’re body is in ketosis!
- A long-term diet that can be enjoyable
- Employs you to only eat wholesome, and fresh foods like whole grains, meats, poultry, vegetables, etc.
- Gives you a much more stable energy source
- Cuts weight fast and in a healthy way
With amount of fast food readily available and work place vending machines, it can become a very hard task to keep your diet in check. Here are some tips and tricks I’ve found useful in my own life to help keep my own diet on the right path.
Sweets are my version of Kryptonite. I always found gum a very big help. There are 0 carb gums with varieties of flavors to suit your needs.
Crystal light type drinks have 0 carbs. Most of them anyway. If I’m hydrating throughout the day I may as well throw in some crystal light to help curve my cravings.
Fruits. A very good choice in moderation if your strict like me. Naturally sweet, and can help. Not the most effective craving supressant, but that’s my opinion.
I love the crunch to a good chicken wing or fish fillet. They are hard to replace because no one wants to chew fried chicken gum. But there are barbaque and hot wing sauces with no carbs. I simply grill or back the wings and soak them in the sauce. And as for chips or fries, I am always eating pork rinds. They are fried, but the fat supplements for the lack of carbs.
Bottom line, don’t put yourself into situations where you’re teasing yourself by being around it.
The main thing you should gather from this is that all your cravings habits need to be replaced with another. A healthier, more wholesome version that will benefit your body and diet. Your self control is at test, be sure to over come it. Because there is no better feeling than knowing you can do it.
I have tried what seems like a million different diets. Variants of some mixed with others and nothing was working as efficiently as I had hoped. I began with cutting anything that was fried, sugary, starchy, and sweet. I began eating Whole Foods, from fruits and vegetables to lean meats and poultry.
Once astablishing my plan and cutting all the things I loved, I started my exercising. Researching even better ways to cut the weight and to be healthier. That’s when I found the Keto Diet, going by multiple names; low-carb diet and Kenogenic Dieting. My main focus was bringing my carb intake to the lowest point possible.
I began by setting a daily limit. I began at 40 carbs, after adjusting I lowered again to 30, 20, and 10. Portion control and self control are the two most important parts in this diet. It will also help retract your stomach to a size that can’t hold more than a single buffet plate.
I’ve lost 54 lbs in the last 6 months following this diet. With the harshest and strictest of self control. No cheating, no breaks, no nothing. But that’s how I prefer it. If you need to relaps on a brownie or cookie now and then, do it. But in moderation and portioned.
I’ve also done it different my second time around and noticed that cardiovascular exercises aid in fast tracking your fat loss while on a Keto(low-carb) diet. I run 3 miles a day at a fast paced run of 7.5 – 8.5 mph straight. With bicycling whenever I feel like doing extra.
As you can see, this diet is very simple. Lean meats, veggies, and lots of pork rinds. Portioned to stay within your carb limits and if you are serious, inside your macros and calorie limits. For simplicities sake, we will get into those another time.
I hope my diet can help you shape your way onto a better, healthier path. Thanks for reading!
- Lower Carbohydrate Intake
- Smaller Portions
- Self Control
- Pork Rinds (To simulate chips)
- Set Realistic Goals