The Keto Diet Explained

“The Keto Diet works simply by restricting carbohydrates to 20-30 grams per day which forces your body to oxidize fat. Your liver converts that fat into ketones which you use as energy”

Go out to social media, on our Keto Facebook Groupfor example, you will see the results, it just works. The Keto Transformation section is inspiring.

The popularity of the Keto Diet can’t be ignored. In 2018, the search term, “What is the Ketogenic Diet,” was the 8th most popular search term in the diet category. It was searched for on average 6,600 times per month.

what-is a-ketogenic-diet
You can’t out-exercise a bad diet

“Following a low carbohydrate diet over time forces the body to use stored fat as energy”

Robert Bryant

There has been a lot of negative publicity relating to the Ketogenic diet, but that hasn’t slowed it down. In fact, The Keto Diet is making a serious dent in the diet industry. Weight Watchers is taking a hit. On Wednesday (02/27/19), it’s stock fell 35% in morning trading. 

“Right now, we have a keto surge, it’s a meme, it’s not like a company. People have keto donuts and everybody on the diet side looks for the quick fix. We’ve been through this before and we know we are the program that works.”

Mindy Grossman, CEO Weight Watchers

She’s partly right, Keto is not a company that is selling something. It’s just a different way to eat based on modern science. It’s not a diet per se, but a lifestyle.  Keto is not just a meme or a fad. The Ketogenic diet is based on emerging science that focuses less on overall calorie restriction and more on reducing the master storage hormone (Insulin).

“Insulin actively blocks the breakdown of stored body fat, meaning that as long as insulin is high, it will be very difficult to lose weight—even if you are eating very little.”

Dr. Sarah Hallberg, DO, MS

Why all the negative press towards the Keto Diet?

Weight Watchers is not the only corporation scared of the Ketogenic Diet. Keto is a legitimate threat to the profits of multiple, billion-dollar industries. The grain, sugar, weight loss, and pharmaceutical industries are all terrified of Keto. Transparency Market Research (TMR) is reporting the global diabetes drugs market is predicted to rise from $43. 1 billion in 2016 to $58.4 billion by the end of 2025. Type 2 diabetes holds a leading share in the overall market due to its higher prevalence. We know the Ketogenic Diet can reverse type 2 diabetes without any expensive drugs.

In 2017, approximately 11.18 million metric tons of sugar was consumed by the US population. According to a new report from BCC Research, the global market for sugar rose from $77.5 billion in 2012 to $97.2 billion in 2017. As you can see, if the Ketogenic Diet continues to gain momentum, it could impact billions of dollars of corporate profits. There are a lot of very rich people trying to sabotage the Keto diet.

Sugar

Our computers are constantly being updated, new models of cars come out every few years and science has vaccinations for most communicable diseases these days. But our dietary guidelines have changed little over the years.

The Dietary Guidelines for Americans has been published jointly every 5 years since 1980 by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). The mission statement of the Department of Agriculture is: “It aims to meet the needs of farmers and ranchers, promote agricultural trade and production.”

Yes, they do mention added sugar now, but they still focus on calories and reducing saturated fat and sodium. There is still no mention of reducing high glycemic carbohydrates that raise insulin. It looks to me like The Department of Agriculture has a conflict of interest.

So how does the Keto Diet work?

It works because it looks at weight-loss different. It’s a low insulin diet and not necessarily a low-calorie diet. It forces your body to use fat as energy. Instead of counting calories, you count your macronutrient intake. You focus on keeping your daily carbohydrate intake to 20-30 grams a day.

Counting calories is not necessary on the Keto Diet.

The macronutrient ratio:

  • 60-75% of calories from fat
  • 15-30% of calories from protein
  • 5-10% of calories from carbs

No go food list:

Instead of worrying about what you can put into your mouth, you focus on what you can’t. By cutting out all high glycemic carbohydrates you lower your glucose, which in turn lowers your insulin.

  • Bread
  • Rice
  • Potatoes
  • Beans
  • Corn
  • Carrots
  • Sweet potatoes
  • Pasta
  • Noodles
  • Crackers
  • Cookies
  • Cakes
  • Fruit and fruit juice (berries are OK in moderation)
  • Sweets
  • Donuts
  • Sodas
  • Candy
  • Milk
  • Beer
  • Coffee creamers
  • Diet sodas

So what can you eat on Keto?

You want to focus on foods that are low on the glycemic index (GI). The glycemic index assigns a number value to food based off of how much it raises blood glucose. Meats and fats don’t have a GI score, so they are acceptable.

Here are a few examples of some Keto foods to eat:

  • Meat
  • Cheese
  • Eggs
  • Butter
  • Avocados
  • Olives and olive oil
  • Coconut oil
  • Nuts: macadamia, pecans, walnuts
  • Kefir and heavy whipping cream
  • Leafy green vegetables
  • Broccoli
  • Cauliflower
  • Cabbage
  • Zucchini
  • Tomatoes
  • Cucumber and pickles
  • Peppers
  • Green beans
  • Brussels sprouts
  • Water, sparkling water, coffee, tea
  • Unsweetened flax milk
  • Unsweetened macadamia nut milk
  • Unsweetened, unflavored whole milk Kefir

Without carbohydrates for energy and in a low insulin environment, the body readily releases fatty acids into the bloodstream. The liver then converts those fatty acids into ketones. Your body can use those ketones as energy. 

There is a transition period where your body adjusts to using fat as fuel instead of carbohydrates. The adjustment period can last between 3-6 weeks. When the adjustment period ends it gets much easier, it’s what’s known as becoming fat or keto-adapted.

While increasing your fat intake it’s important to understand the difference between good fats and bad fats.

https://youtu.be/IhIWnfRmWiY

Many people get what is known as Keto-Flu. It’s not really the flu, it’s just your body fighting the sugar addiction. For those that stick with it and fight through the fat adaption period, will be rewarded with a lifetime of excellent health and ideal body weight. They will have very few cravings, have plenty of energy and can easily skip meals and “Fast” without any problems.

Here is a detailed explanation of how to do the Keto Diet.

The Ketogenic Diet makes you a fat burning machine. When you’re using ketones as energy, you have less hunger, optimum health, and improved metabolic flexibility. Ketones are the super fuel that makes the Ketogenic Diet so successful.

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