In recent years, the ketogenic diet– better known as “keto”– has taken the world by storm. Known for its results of rapid weight loss, improved mental clarity, and increased energy levels, it has easily become the hottest dietary fad.
If you’ve been wanting to learn more about this diet and if keto is suitable for your lifestyle, we’ve prepared a quick guide here at Fitat60 to help you find out how it can benefit your lifestyle. Whether you’re looking to shed some extra pounds, manage your blood sugar levels, or simply feel more energised and focused, this guide will be your ultimate resource for achieving a healthier, happier you.
What exactly is the keto diet and what makes it so great?
The “keto diet”, short for “ketogenic diet”, is a low-carb, high-fat, moderate-protein eating plan that has been gaining widespread attention in recent years for its remarkable ability to transform the body’s metabolic state. At its core, the keto diet is a carefully crafted protocol that aims to induce a state of ketosis, a metabolic process in which the body burns fat for fuel instead of relying on glucose from carbohydrates.
By drastically reducing the intake of refined carbohydrates, such as sugary drinks, bread, and pasta, and replacing them with healthy fats like avocados, nuts, and olive oil, the Keto diet triggers a physiological response that shifts the body’s energy production from relying on glucose to relying on ketones, which are produced by the liver from fat breakdown. This process is accompanied by a range of benefits, including improved blood sugar control, increased energy levels, enhanced mental clarity, and even significant weight loss.
But the Keto Diet’s benefits don’t stop there. This eating plan has also been shown to have a profound impact on overall health, including reduced inflammation, improved blood lipid profiles, and even a decreased risk of chronic diseases such as type 2 diabetes and cardiovascular diseases.
How you can integrate the keto diet into your lifestyle
Starting a new diet can be challenging for many people, and in order to adapt to a ketogenic diet, it’s highly recommended that you transition to a low-carb lifestyle first. It’s not just about cutting out carbs from your diet. It’s about making a significant shift in the way you approach food and mealtimes. It’s about adopting a mindset that prioritises whole, nutrient-dense foods and minimising processed and sugary items.
The first step in this transition is to start by gradually reducing your carb intake. This can be done by swapping out high-carb foods like bread, pasta, and sugary snacks with low-carb alternatives like cauliflower rice, zucchini noodles, and fresh vegetables. You can also start by incorporating low-carb protein sources like chicken, fish, and eggs into your meals. Until the new way of eating becomes habitual, it’s good to understand some quick “fixes” by way of alternatives to the foods you’re eating today.
Check out our keto-friendly berry mousse recipe here >, and our keto-friendly baked eggplants here >.
Another crucial aspect of transitioning to a low-carb lifestyle is to retrain your taste buds. This means getting used to new flavours and textures that are often associated with low-carb foods. You can do this by trying new recipes and experimenting with different spices and seasonings. You can also join online communities or find a low-carb support group to connect with others who are going through the same transition.
It’s also important to pay attention to your macronutrient ratios during this transition. Aim to get your daily fat intake to 70-80% of your total calories, with protein making up around 15-20% and carbohydrates making up the remaining 5-10%. This will help your body adapt to burning fat for fuel instead of relying on glucose.
Remember, transitioning to a low-carb lifestyle is a process, and it’s okay to take it one step at a time. Start by making small changes to your diet and gradually work your way towards a more low-carb lifestyle. With patience, persistence, and the right mindset, you’ll be well on your way to achieving a smooth transition to a low-carb lifestyle.
Is this diet for you?
The key to a successful and healthy diet lies in consistency and commitment. Embrace the change, and allow your body to adapt to the new dietary habits. Remember, the keto diet is not a quick fix, but a lifestyle change that requires patience, persistence, and a willingness to learn.
However, it’s also important to consider that this diet may not particularly be for you. Depending on your body’s restrictions and needs, consulting with your doctor is highly advised before fully committing to this. With any diet, it’s crucial to be kind to yourself and acknowledge that setbacks are a natural part of the journey. Don’t be discouraged by the occasional slip-up – instead, use it as an opportunity to refine your approach and emerge stronger.
In the end, keto may or may not be highly beneficial for you. Whether you’re adapting to a paleo, DASH, or any type of diet, it’s important to approach things with caution and do as much research as possible before completely committing to it. At the end of the day, choosing to take control of your health, and empowering yourself to live a life that is full of vitality, energy, and purpose is an achievement in itself!
* As with any diet, it’s important to check with your healthcare provider before undertaking.
