I Didn't Stick To The Keto Diet, But Here's Why I Will Try It Again
You may have heard of the ketogenic diet for weight loss? There is no doubt that it worked for me. However, it was the weekends that killed me. I would invariably lose about 2-3 pounds during the weekdays, between Monday and Friday, and then gain it back by the time Monday morning rolled around. The diet was fine. It was me that was the problem.
What is the Ketogenic Diet for Weight Loss?
The Ketogenic, or Keto diet, is a low carb, high fat diet, similar to the Atkins except you are required to eat less protein and more fat than you would on Atkins. There are various types of ketogenic diets, but the standard ketogenic diet requires is 75 percent fat from calories, 20 percent protein, and 5 percent carbs.
With the reduction of carbs, your body gets into a state of ketosis, where your body burns body fat for energy.
75 Percent Of Calories From Fat
Since the 1980's, it's been ingrained in the minds of many that fat is bad. Given that, it's difficult to understand how we can lose fat by eating a high fat diet.
However, the theory with the ketogenic diet is this: Because you are restricting the intake of carbs and sugar, your body goes into a state of ketosis, where it is now burning your own body fat, instead of the carbs and sugar you used to feed it.
Bad Fats Versus Good Fats
While this is a high fat diet, there is a huge difference between fats that are recommended and those to steer far from.
Definitely say 'no' to vegetable oil, which isn't really from vegetables at all, and no to margarine. In short, stay clear man-made oil products.
Say 'yes' to fats from natural sources like avocados, coconut oil, olive oil, low carb nuts like walnuts, butter, clarified butter (or ghee) cheese, animal fats, fatty fish like salmon, eggs, peanut butter and cream.
You might be getting the idea that you can eat some very rich foods on this diet. As a matter of fact, that is correct. How about a cheesy mushroom and pepper omelette, salmon with hollandaise, bacon wrapped asparagus or homemade cream of broccoli soup?
And you don't even have to count calories.
In this article from NY Times Best Selling Author, Dr. Don Colbert, read about how a ketogenic diet affects the brain.
What's Wrong With The Typical American Diet
The standard American diet, that most folk eat today is about half carbs. Obviously, it is not working. According to Healthdata.org, the vast majority of adults in America are either overweight or obese. Even among children, the problem of being overweight or obese is a growing problem. Nearly 75 percent of men, more than 60 percent of women and 30 percent of those under age 20 are either overweight or obese.
What Caused the Shift To Obesity?
Blame it on the 1980's. Besides all of the bad fashion advice, we were also given bad food advice. We were told fats of all kind were bad.
Here's how a former pharmaceutical rep explained things to me. When the low fat craze came along in the 1980's, sugar was added to the foods because they didn't taste very good. It didn't take too long before we realized low fat was not good and beneficial and didn't work.
So today, we not only do we have a diet that is high in carbs, it's also high in sugar, bad fat and various types of processed foods. No wonder we have an epidemic.
How to Significantly Reduce Carbs On the Keto Diet
On any keto diet, you reduce carbs significantly. You will avoid bread, wheat, pasta, rice and high carb vegetables like potatoes and corn.
Initially, your carb limit will be 20 grams per day. Although you don't have to count calories, it would be wise to, initially, count carbs to get an idea of what your intake should be.
You will also cut way down on sugar, even those derived from natural sources like fruit. While you should avoid it, it won't hurt now again to give into your craving for something sweet, so long as you do it the right way. Avoid any sugar products and use sweeteners. I prefer a mix of stevia and erythritol as they are both naturally occurring and said to cancel out the bitter taste that each have.
What Do The Studies Say About The Ketogenic Diet
One study found that in patients with Type 2 Diabetes, 7 of 21 were able to go off of their medications after being on the Keto Diet.
Weight Loss in Obese People
In this study where low carb and low fat diets were compared in 132 obese people, the clear winner was low carb, averaging a loss of 12 pounds, where the low fat group who was also calorie restricted, lost about a third of that at 4.2 pounds.
Insulin, Triglycerides, Fasting Blood Glucose
Also in the above study, Insulin levels went down by 27 percent in the low carb group, but actually increased slightly in the low fat group. Trigliceride were lowered by 38 mg in the low carb group but just 7 mg in the low fat group. Fasting blood glucose levels were reduced by 26 mg in the low carb group, compared to just 5 in the low fat group.
Weight Loss in Overweight Adolescents