What’s A Keto?
Keto is an eating plan that may work for you. Here are 10 reasons why you may want to try it. If you are under the care of a physician, check to ensure that this is safe for you to do.
- Keto is an eating plan that is tried and true and not just a “fad” diet. Keto has been around for centuries to treat specific medical conditions. First in the 19th century to help control diabetes and then in the 1920s as an effective treatment for children with epilepsy. And has also been tested and used for cancer, polycystic ovary syndrome and Alzheimer’s disease.
- What is the science behind Keto? If you deprive the body of glucose—the main source of energy for all cells in the body, by not eating carbs (other than vegetables and some berries) an alternative fuel called ketones is produced from stored fat. The brain demands the most glucose in a steady supply because it cannot store glucose. When very little carbohydrates are eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for a few days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel.
- What does the Keto plan look like? Your daily intake should consist of approximately 75% fat/20% protein/5% carbs. For the plan to work, you need to be strict in your intake. Calories are not as important as the ratios. Determine your optimal ketogenic macronutrients. I use perfect keto to set my goals. It takes 5 minutes to set up, it’s free and actually works. https://perfectketo.com/keto-macros-how-to-calculate-your-optimal-ketogenic-macronutrients/
- In addition to weight loss, how can the plan help you become healthier? Health parameters associated with carrying excess weight have improved, such as reducing insulin resistance, lowering high blood pressure, and reducing bad cholesterol levels and triglycerides.
- Absolutely no sugar! Substitute with monk fruit. Monk fruit, which is all natural, tastes like regular sugar with no aftertaste and is keto friendly. With the monk fruit product, there is never a reason to use sugar again. It works well in coffee, baking, and even makes a mean ice cream.
- Eating a balanced diet. That means eat high-fat foods that are nutrient dense. The best example is avocado which is one of the most nutrient dense foods on earth, commanding the title of superfood. It is important to not solely focus on eating high-fat foods but to include a daily variety of the allowed meats (try to limit), fish, vegetables, and seeds to ensure adequate intakes of fiber, B vitamins, and minerals (iron, magnesium, zinc). After my Toms River office hunting trip with Midge, I identified Wolfies that had the best pastrami on the planet. I ate two sandwiches (without the bread). While sticking to the keto plan, I now put limitations on those types of fats. Take a daily supplement to ensure that you are getting all of your vitamins and minerals that your body may be depleted of during the process.
- Drink lots of clean pH neutral water, more than usual. The body stores glycogen in water in your muscles. As your body burns through that stored glycogen and you don’t replace it because you aren’t eating carbs, your body’s water stores get depleted as well and becomes dehydrated what causes the “keto flu”. Also, bad breath may occur because of the ketone acetate produced. More water helps reduce the effect of acetate on your breath and keeps your breath minty fresh. Drinking more water would help your body break down and use fatty acids more efficiently and will lose weight faster.
- Correlation between Keto and reduction in inflammation and pain. Keto is void of any sugar, which is inflammatory. Sugar, in excess, raises our inflammation markers and mass-produces insulin, which manufactures fat. Keto shuts off the insulin surges that raise blood sugar and create inflammation. Less inflammation contributes to less pain. Further, Keto seems to boost a natural chemical in our bodies called adenosine, which acts as an analgesic or pain reliever.
- Keto diet boosts brain health. Ketones produced are compounds the body can use to produce energy. Ketones have been shown in studies to be neuroprotective, meaning they “defend” your brain from degenerating. Keto is a great way to reverse dementia naturally. Research clearly establishes a strong link between blood sugar disorders and the various dementia stages, including memory loss, mild cognitive impairment and Alzheimer’s.
- Maintain, maintain, maintain. With any modification of behavior whether it a diet or exercise, maintenance is key. Best practices include integrating a few basic principles into your life and eating habits, and, based on your previous diet, some of the changes might be significant, but at the end, it all boils down to a few key points: Eat the correct amounts of protein and fat, limit carbs, no sugar, eating whole foods (that will keep you full), healthy fats, and enough green veggies, and don’t overthink– Keto way of life instead of a diet.
Sources: Harvard T.H. Chan School of Public Health; Cleveland Clinic; National Institute of Health: NCBI; University Health News.