She Strengthens

The Keto Diet: A Beginner’s Guide to Achieving Ketosis

Are you ready to jump on the keto bandwagon? Before you start, it’s essential to understand the ins and outs of this high-fat, low-carb lifestyle. With its origins dating back to 1923, the ketogenic diet has been used to treat epilepsy and has recently gained popularity for its weight loss and health benefits.

What is Ketosis?

Ketosis occurs when your body burns fat for fuel instead of carbohydrates. When you eat a low-carb diet, your body converts fat into ketones, which can be used as energy. This state is known as ketosis.

Benefits of the Keto Diet

1. Weight Loss: Eating fat can help you burn fat, and the keto diet has been shown to aid in weight loss.
2. Reduced Appetite: The high-fat diet keeps you feeling full, reducing the likelihood of overeating.
3. Better Blood Sugar Levels: Restricting carb intake can help control and improve insulin and blood sugar levels.
4. Improved Heart Health: Some research suggests that ketosis can have positive effects on blood lipid and cholesterol levels.
5. Curbed Epilepsy: The keto diet has been used to treat epilepsy since its inception.
6. May Prevent Cognitive Decline: Ketosis has been shown to enhance mitochondrial activity and reduce oxidative stress, making it effective in preventing inflammatory diseases.
7. Improved MS Symptoms: Research has found that the keto diet can improve the quality of life, physical health, and mental health of patients living with multiple sclerosis.

What Can You Eat on the Keto Diet?

• Veggies: Focus on above-ground, high-fiber veggies like artichokes, broccoli, and leafy greens.
• Fruits: Enjoy avocados, berries, and lemons in moderation.
• Herbs and Spices: Add flavor to your meals with cumin, cinnamon, basil, and oregano.
• Dairy: Opt for full-fat dairy products like cheese, yogurt, and sour cream.
• Proteins: Include fatty cuts of meat, poultry, seafood, and eggs in your diet.
• Fats and Oils: Focus on monounsaturated fats, saturated fats, and medium-chain triglycerides (MCTs) from sources like avocados, coconut oil, and ghee.

What Can’t You Eat on the Keto Diet?

• Grains: Avoid bread, rice, pasta, and oats.
• Legumes and Beans: Limit legumes and beans due to their high carb content.
• Low-Fat and Processed Dairy: Steer clear of low-fat dairy products and processed dairy alternatives.
• Starchy Vegetables: Limit starchy veggies like beets, carrots, and potatoes.
• High Sugar Fruits and Juices: Avoid fruits high in sugar and juices.
• Dried Fruit: Limit dried fruit due to its high sugar content.
• Any and All Sugar: Eliminate added sugars from your diet.

Tips for Keto Success

1. Choose the Right Fats: Focus on quality fats like monounsaturated and MCTs.
2. Don’t Overdo Protein: Keep protein portions in check to avoid producing glucose.
3. Stay Organized: Plan your meals and track your macros to ensure success.
4. Be Mindful of Electrolytes and Fiber: Stay hydrated and include digestion-aiding veggies in your diet.
5. Give Your Pantry a Makeover: Get rid of non-keto foods and replace them with keto-friendly options.
6. Try Intermittent Fasting: Experiment with intermittent fasting to enhance ketosis.

Is the Keto Diet for You?

While the keto diet can be beneficial, it’s not for everyone. Be aware of potential side effects like the keto flu, and consult a doctor before starting the diet, especially if you have preexisting medical conditions. Remember, it’s essential to listen to your body and make adjustments as needed.