The ketogenic diet is a powerful way of eating, which can have some enormous benefits for your body. It is a strict eating regime which isn’t the easiest diet to abide by, but people who have been successful at it have boasted some incredible results.
Let’s have a closer look at what the ketogenic diet is, why it can be beneficial for you, and some great natural products that you can try if you are eating ketogenic.
What is the Ketogenic Diet?
Eating Ketogenic is a strict high fat, medium protein diet which requires the participant to quit virtually all carbohydrates and sugars. Known as the keto diet for short, it involves drastically reducing your carbohydrate intake, but can offer many health benefits in the process.
While it can come across as a fad diet because of the extremeness of some of the rules, many studies have been done into this style of eating, and the results show that eating keto can help you to lose weight as well as greatly improve your health.
Doctors often recommend a keto diet to people who are obese who want to lose weight quickly, or people with diabetes or heart conditions that are threatened by high weight levels.
The drastic reduction in carb intake is replaced with healthy fats such as meat, fish, nuts, and olive oil. The reduction in carbohydrates puts your body into a state called ketosis, in which your metabolism functions differently.
In ketosis, your body starts burning its own fat for energy use as the carbohydrate intake isn’t feeding it.
In the liver, your body also turns fat into ketones, which works as your energy supply for your brain.
What are the Benefits of the Ketogenic Diet?
While the main benefit of eating keto is weight loss, studies have shown that this diet can also help to fight against diabetes, cancer, epilepsy and Alzheimer’s disease.
Most studies into the effects of this diet show wonderful positive results for people suffering from type 2 diabetes or who are showing pre-diabetes symptoms. This is partly because keto diets have been shown to cause large reductions in insulin levels and blood sugar levels in the body.
People who have been on the diet also describe feeling more energy, sleeping better, having clearer skin and healthier hair, and feeling more alert and cognitively focussed.
What do you eat on the Ketogenic Diet?
Eating keto means completely cutting a number of food groups which American diets are unfortunately very dependent on. In a nutshell, it means cutting carbohydrates including bread, pasta, and all sugars.
It is easiest if you focus on single-ingredient wholefoods that have had a minimum of processing done to them before ending up on your plate.
Eating Ketogenic means focusing on the following food groups:
Red meat, bacon, and chicken
Fish, especially fatty and oily fish
Nuts and seeds
Butter, cream and cheese
Healthy oils including olive oil and coconut oil
Low carbohydrate vegetables such as most green vegetables, tomatoes, mushrooms, peppers
You need to either greatly reduce or completely cut out the following food groups:
Foods containing natural or added sugar like soda, fruit juice, candy, ice cream, cakes, ketchup, etc.
Grains and starches such as bread, pasta, rice and cereals
All fruit except high fiber fruit such as berries
Beans and legumes
Root vegetables including potato, sweet potato, carrots, etc.
Processed and unhealthy fats like fried foods, margarine, etc.
Sugar-free or low-fat diet foods including diet sodas, muesli bars, smoothies, yogurt, etc.
Certain natural carbohydrates are permitted, but only those that have a high enough fiber content that the carb content gets cancelled out.
While one of the main effects of eating keto is weight loss, for most people this doesn’t leave them feeling hungry. And while you need to cut certain food groups, you can usually eat as much as you like from the ones you are allowed, meaning you don’t need to worry about calorie counting or starving yourself.
It can mean a heavy reliance on salads, but encourages you to really up your imagination levels when creating them. Stay away from processed salad dressings and condiments which are high in sugar, but practice making your own fresh dressings with things like extra virgin olive oil, different flavored vinegars, mustard, and fresh herbs and spices.
Add plenty of lovely, filling proteins to your salads such as grilled chicken or steak, chopped boiled eggs, nuts and seeds, flaked smoked salmon and much, much more.
Fantastic Natural Products if you are on the Ketogenic Diet
Because of the strictness of the keto diet, people can find some aspects of it challenging. Having breakfast without eating carbs like bread and cereal can be a bit of a change for many people used to western ways of eating.
At Eric’s we have plenty of products to make eating ketogenic easier, including our gorgeous range of whole and organic vegetables, nuts and seeds and more.
This is a wonderful product that comes from coconut oil and can help give you energy as well as increase your ketone levels. MCT stands for medium-chain triglycerides which are fats, but that are metabolized differently to the fats found in most food products.
You can add MCT oil to ketogenic milkshakes or use it to make bulletproof coffee, which are both great ways to start the day and fill you up all morning.
When first starting on the ketogenic diet you may experience some run down feelings as your body adjusts to the change in intake. This is sometimes called the ‘keto flu’, and can be avoided by increasing your mineral supplement intake including ones that are high in sodium, potassium, and magnesium.
Blissfully, caffeine is allowed on this diet, including in coffee and tea. You can also take caffeine supplements which will give you energy and also help with weight loss, performance and to reduce the effects of the keto flu.
This is a supplement which can help to increase your body’s ketone levels and help your weight loss.
Adding whey protein to shakes is another way to increase your protein intake and to help you stay full for longer.
If you have questions about the ket diet or would like to know more about products that can help you stick to it, chat to one of the friendly staff at Eric’s.