keto chart from John Jong of FB group keto-adaptation
I have had several people ask me about the keto diet over the last few months. I have been doing it since February, and have lost nearly 50 lbs (114 lbs total since 2014).
First, I want to provide a summary: Keto is a high fat, moderate protein, low carb diet.
It differs from Atkins in that Atkins is higher protein, and eventually introduces more carbs.
On a keto diet, you need to limit net carbs to 20g or less. To get net carbs, you calculate total carbs, and deduct the fiber. Additionally, on the diet, around 75% of calories come from fat and 20% from protein. I would recommend downloading the myfitnesspal (free app) because you can enter recommended calories and break down the percentage.
Fat has 9 calories per gram, while carbs and protein have 4. (If you use the app, you don’t have to worry about this, just enter the calories and percentage of each and it automatically does that for you. When you see “macro-nutrients” or “macros” for short, it means the breakdown between fat/protein/carbs in your diet.)
For me I eat just under 2000 calories a day (see above chart to see your breakdown).
My macros are 99g protein/165gfat/25g carbs
For example, here’s what a typical day may look like on the keto diet:
Breakfast: Bacon and cheese omelet and bulletproof coffee
Lunch:lettuce wrapped cheeseburburger with mayo and mustard
Dinner: Steak and salad with ranch
Snack: Sunflower seeds
I usually eat meat, green veggies, and other fats such as butter and coconut oil. You don’t eat sugar, grains, or fruit on the keto diet.
What does the word “Keto” mean? The Keto Diet gets its name from the state of ketosis, which happens when your body produces excess ketones you are peeing in your urine. When starting the keto diet, this can be measured by ketostix while peeing.
Initially, I wanted to try this diet because I thought it would work really well for me. I started out just trying it for a few weeks, but I’ve been doing it for six months now without any problems. This diet works for me because I like meat (but I like Ice Cream too). Thankfully, there are alternative recipes for just about everything: pizza, ice cream , fried chicken and more. One of my favorite sites for recipe sites is ruled.me Their recipes are always delicious and satisfying.
I eat keto because I enjoy it, it promotes weight loss, but there are many benefits to the keto diet.
- It has helped bring my food cravings under control. I am a recovering food-addict. Seriously. After much research, I’m finding that this was enhanced by a carb and sugar addiction. When you eat carbs, it spikes your insulin, making your brain think you are hungry and wanting more food. This was causing unhealthy weight gain, and one of the primary reasons I ballooned up to 362 lbs. Now that I eat high fat and protein, I am much more satisfied and full and I don’t have sugar crashes.
- The diet, along with the weight loss that comes from it, has significantly lowered my blood pressure. I used to be on blood pressure medicine, but the keto diet helped bring my blood pressure back to normal.
- Energy. Throughout the day, I found that I would run out of energy easily in my pre-keto life. Now my energy levels are much more sustained.
What is stopping you from a healthy lifestyle? Maybe the keto diet is the push you need? Contact me about any questions you may have.
Here are more external links about keto:
This is the videothat originally introduced me to the diet. https://boingboing.net/…/17/heres-what-this-man-learned.html
Here’s the best website about the diet (they also have GREAT recipes!) http://www.ruled.me/start-here/
Here’s a good article summarizing the diet
http://www.bodybuilding.com/fun/keto.htm (*note they are a little higher on carb intake–up to 50g because this article is referencing body builders.)