When I am getting passionate about something, I try to learn as much as possible about it. I read books, watch movies and surf the internet in hopes to satisfy my curiosity. Lately, I got obsessed with the Keto diet. I read a book by Dr. Axe and immediately got hooked. While doing some research about Keto, I have noticed different opinions in fitness and medical communities. I got confused and scared my wellbeing and health might be in danger (of sorts). At the same time, so many questions started to pop in my mind: “What is Keto diet?” “Is it safe to follow keto?” “What is ketosis?” “How long is safe to be in ketosis?” “Is Keto just another fake fad diet?”
Let’s look into this Keto thing together!
“The Keto diet for beginners works by “tricking” the body into acting as if its fasting” – Dr. Josh Axe
What is Keto (also known as Ketogenic) diet?
The ketogenic diet is high fat, moderate protein, and low carbohydrate diet. Like most low carb diets, Keto works by eliminating the source of sugars from your diet! Therefore,
your body is burning fat for energy
rather than carbohydrates. In the process, most people lose weight and excess body fat rapidly.
Sound too good to be true, right? Who doesn’t want to lose body fat fast? Because I need to lose extra body fat I accumulated by eating one too many cookies.
Another benefit of the Keto diet is that there’s no need to count calories. You got that right! No more feeling hungry, because you restrict your food choices. Give yourself a break and don’t try to burn loads of calories through your daily workouts.
Following the Keto diet puts your body into a state of “ketosis”.
“Everybody is different, and every body is different.”
– Beverly Diehl
What does ketosis mean?
Ketosis is a metabolic state in which most of the body’s energy supply comes from ketone bodies in the blood, and not glucose that comes from carbs.
You can achieve the state of ketosis by multiple days of total fasting (but that isn’t sustainable beyond a few days).
Ketones are chemicals made in your liver.
You produce them when you don’t have enough insulin in your body to turn sugar into energy. You need another source, so your body uses fat instead. Your liver turns this fat into ketones, a type of acid, and sends them into your bloodstream.
Although good fat often gets a bad name, inducing fear of weight gain and diseases, it is also your body’s second preferred source of energy when carbs are not easily accessible.
Keto diet will work if you will be able to get your body in the state of ketosis. Here’s what you can do to start burning body fat for fuel in a keto diet:
- Cut down consumption of glucose from carbs (grains, starchy veggies, fruits, etc.).
- Your body will look for an alternative source of fuel, also known as FAT. ( good fat from avocados, wild salmon, coconut oil).
- Your body will start to burn fat and produce ketones since glucose is unavailable.
- When ketone levels in your blood rise to a certain level, you enter into a state of ketosis.
- Bye-Bye body fat.
If you want to know more about the benefits of the Keto diet, just watch this video (Dr. Axe at his best!)
“Developing inner values is much like physical exercise. The more we train our abilities, the stronger they become. The difference is that, unlike the body, when it comes to training the mind, there is no limit to how far we can go”. – Dalai Lama
Is the Keto diet acidic?
If you plan your Keto diet right, you will improve your body’s ability to heal itself! How amazing is that? While it may take 1-2 weeks to become fully fat-adapted, afterward most people report improved mood and energy levels. Additionally, the Keto diet may have an alkaline effect on the body as well as a dramatic anti-inflammatory effect.
Let me explain about the “right Keto diet” plan.
If you want to use ketones in your advantage, you need to follow this ratio:
60%-80% fat + 20%=30% protein + 5%-10% carbs
Keto isn’t acidic enough to cause any physiological harm in the body, but there are eating habits that can cause health problems. Excessive protein, caffeine and dairy products consumption alongside processed vegetable oil and alcohol can make your diet acidic.
Include these pH balancing foods and you will experience benefits of Keto diet:
- Swiss chard
- bok choi
- bell pepper
- Brussel sprouts
“Health is a state of body. Wellness is a state of being.” – J. Stanford
How long is it safe to be in ketosis?
If you start the Keto diet for the first time, it is recommended to follow it for about 2-3 months, then take a break. Give yourself several weeks to adjust, then jump back into the Keto diet. You might choose to adapt to what Dr. Josh Axe calls Keto cycling. His preferred method of keto cycling is a two-day-on, one-day-off pattern.
There’s no specific time limit to the ketogenic diet; it’s all about figuring out what works best for you given your lifestyle and goals. Listen to your body and do what it suggests you do. Go full Keto for a month, then try cycling carbs and see, if it works for you. If your energy levels are high and you feel good overall, give Keto another try, maybe for a longer time. Do not allow people to discourage you, pt yourself first.
Know your Keto
Do you feel overwhelmed by this information? I know, I am.
If you want to try the Keto diet, do not be afraid. Just don’t stop looking for a solution to your problems. There are amazing books you could read:
Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease by Dr. Josh Axe
Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes by Suzzane Ryan
The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence by Leanne Vogel
If you are looking for ways to lose weight (like I am now) and you think for trying the Keto diet, just do it. Step into it. As you will be losing weight (and you will be losing weight), you will be increasing your self-esteem and self-love too. And that will make you feel more deserving of good things in your life! Go for what you want and stop making excuses!
You deserve to have a great life! You deserve this!