A BEGINNERS GUIDE TO KETO
So you’ve heard of Keto…. You must have after all you’re reading this blog!
However if you are still left wondering what exactly it is, what it can do for you and most importantly what you can eat on a Keto diet, then read on…
You can of course ask Google.. BUT information overload!
In this blog we’re going to break it down for you into bite size pieces (after all we are talking food).
First things first…. What actually is Keto?
Keto is short for Ketogenic, which is a diet low in carbs with moderate protein and fats. And no it’s not Atkins, and we’re not saying just eat bunless burgers smothered in butter all day long.
The goal is to feel full, nourished and to burn fat instead of glucose.
When you decrease the carbs (glucose) your body has to find fuel from other places, on a ketogenic diet this fuel comes directly from fat via the liver (ketones), this is called Ketosis., hence the ‘Keto’ …starting to make sense?
Essentially your body will burn glucose first, decrease the glucose and your body becomes a fat burning machine.
On average individuals will have to eat 20 grams of carbs or less for this to happen and it takes about a week for your body to go into Ketosis, however as we are all so unique and wonderful some people can eat up to 50g and still be in Ketosis and others a little less, it’s a bit of an individual experiment.
And remember the idea is not to starve yourself and go without; it’s about changing your diet to still feel full and for your body to get what it needs, but minimising the carbs.
So why do people choose Keto?
Here’s a short list of reported benefits that you may experience, however believe us when we say the lists can go on..
- Weight loss
- More energy
- Clearer mind
- Better Skin, nails, hair.
- Consistent moods
- Controlled Blood Sugar
- No post-afternoon slump
- Less menstrual issues
Sounds great right?! But how do you begin?
So first things first, it might be best to check with your healthcare provider that this diet is ok for you, but if we’re all good then the best way for Keto is to jump straight in!
Decreasing slowly will mean your body will take much longer than a week to go into ketosis.. .. so we say embrace it!
Sorry guys… this bit you might not like..
You’re going to have to cut out:
Bread, Pasta, Rice, Potatoes, Sugary stuff (yep no sneaky biscuits), fruit juices and high sugar fruits i.e. Bananas, apples, and pineapples.
But good news is you can eat:
All protein foods including eggs, vegetables that grow above the ground, good fats (avocado, olive oil, butter, nuts, olives, coconut), and dairy in limited amounts, and we recommend organic and grass fed where you can.
You can get all fancy and start making Keto pancakes and breads, but when you first start it’s best to stick to learning what you can and can’t eat, so not to overwhelm yourself.
The big mistakes
Keto is a change to your diet, therefore it takes a little time for your body to adjust… some people experience headaches or what is known as the ‘Keto Flu’.
When on a Keto diet salt becomes important as do your other electrolytes -Magnesium and Potassium… it’s ingrained in us that salt is bad… but on a Keto diet it’s necessary. And if you’re not supplementing then make sure you have plenty of green leafy veg in your diet.
Don’t cheat! A Keto diet is all about that ketosis stage… if you cheat it might put you back a step…. The trick is to ensure you are full and if you have those sugar cravings that’s where our Keto Bars come in handy.
Remember, Keto diets can be beneficial, but be sensible and practical… plan your meals so you’re fully in control and even if you’re going out you can still remain keto… if you don’t believe us read our next blog ‘Worried about sticking to your Keto diet on a night out?