What is KETO?by Cathy Gold on 10/18/17
Ketogenic diets are one of the top 3 google searches so far in 2017. It's making its way through celebrities, TV shows, and of course FaceBook. There are some amazing weight loss success stories out there. But this isn't just another fad diet. The ketogenic diet has been around for over a century. It's used for numerous health conditions. And it's superior to any other method of weight loss in dozens of studies. Done properly, a ketogenic diet takes our metabolism to a whole new level of fat burning. But what exactly is a ketogenic diet and what do I mean by "done properly?"
A ketogenic diet is very low in carbohydrates, high in fat, and moderate in protein. Some people hear that and panic thinking "high fat is bad" - right? Well, that's actually false! Decades of research have proven that a diet high in naturally occurring, nutrient dense fats are not at all unhealthy. In fact, recent studies have shown that a high fat diet is actually MORE healthy than a low fat one! Dietary fats do not raise your cholesterol... we'll talk more about that next week. For now, just know that keto is absolutely a safe way of eating.
So, in a ketogenic diet, you eat mostly veggies for your carbs - green leafy vegetables, cruciferous vegetables, pretty much anything that grows above the ground. And, you eat protein - meat, fish, eggs, poultry. And, you add healthy fats like butter, olive oil, coconut oil, avocado, and nuts. That's pretty simple! When you do that, your body doesn't have enough carbohydrate (sugar) to burn, so it needs a different source of fuel. Our ancestors survived on this fuel source... called ketones. Without carbs, your body converts fat to ketones... then uses it to supply energy to the body. Once your body learns how to do this, it becomes quite efficient at it, and then the magic happens - you feel more energized, less hungry, and a lot of those nagging aches and pains disappear. Plus, your body starts to pull fat from your body to burn as well! TA DA! Weight loss!
Now, we do have to be careful because you certainly CAN do this all wrong. The whole point is to reverse the inflammation and metabolic damage caused by artificial and processed foods, especially excess carbs and fake fats. In order to do that, you have to be thinking about more than just making changes in your macros (carb, protein, and fat ratios). Instead, you have to focus on ridding your diet of processed and packaged foods, while consuming the highest quality nutrient dense whole foods. That means real food - stuff your great grandparents would have eaten. And that's where a lot of people get stuck. We're a convenience-based society, and that fact has totally taken over the food industry. But it's killing us. Literally. We have to get back to a whole foods diet - real meat, real plants, real fats - instead of opening a package or a box. THAT is what I mean by "done properly."
So there it is - basic keto. I'll dive deeper next time. For now if you want to make a change, start with getting more real food in your diet, and eliminating all sugars and starches (bread, pasta, potato, rice, corn). That alone will make a huge difference. Then, start thinking about keto and whether you want to give it a try. My FaBuLife program teaches you how. And there are lots of books and website resources that can help you. I'm happy to make some recommendations. Don't get tricked into any gimmicky promises you stumble across though! There's a lot of scammers out there trying to make a buck. This is a FANTASTIC way of eating with tons of health and fat loss benefits... but it's not easy and it's not quick. If you're going to do it, do it RIGHT! :)