The Basics of a Ketogenic Diet

The Basics of a Ketogenic Diet
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In a previous post, I described my plight with what was though to be allergies but were actually gluten intolerance and today I’m going to discuss my progress and how I’ve adjusted my diet. I’ve been consistently searching and identifying foods that are gluten-free and safe for me to eat and through that process I realized that most foods that contain gluten are high in carbs: with that assessment, I have made the decision to adjust my diet just a tad more strictly…I have decided to follow the Ketogenic Diet.

 

I decided on a Keto Diet because in the past couple of years I had slowly gained weight and although it’s not a large amount of weight it’s enough to where my nice and expensive pants don’t fit. I don’t eat unhealthy and I exercise regularly, even the times when I was so tired I could barely function, I still forced myself to exercise and I really couldn’t pinpoint the reason for my weight gain. Now I’m thinking that maybe it could have been because of my gluten intolerance which I was not aware of at the time. Since I must remove gluten from my diet I just figured since most foods that have gluten are high in carbs, I’ll take it one step further and follow the Ketogenic Diet.

 

I don’t typically follow diets, when I make a conscious choice to change an eating habit it typically becomes a lifestyle change. Since I wasn’t familiar with the Ketogenic Diet, I have researched it and gotten myself familiar with what it consists of and decided to try it out for 2 weeks to see if it’s a lifestyle change I can sustain.

 

Here’s the basics of a Ketogenic Diet (also known as the Keto Diet), it’s about not only following low-carb diet but it’s mostly about eating real food. You must primarly eat foods high in good fat and low in carbs, which resembles the Atkins Diet. In another post, I’ll outline the main difference between the Keto Diet and Atkins.

In a Ketogenic Diet the food you eat should be:

 


 

  • 60% fatty (good fat for the most part)
  • 35% protein and
  • 5% carbs.

When you consume a higher amount of carbohydrates your body will burn the sugars (because your body processes carbs as sugars) for body fuel instead of fat. The purpose of lowering your carb intake is to force your body to produce ketones which trigger your body to burn fat for fuel instead of sugars.

Here’s all a list of all the foods you can eat freely:

Meats:

  • Beef (grass-fed preferred)
  • Lamb
  • Goat
  • Wild caught fish & Seafood (avoid farmed fish)
  • Poultry
  • All organ meats (i.e., liver, kidneys, hear…etc.)
  • Eggs
  • Gelatin (Sugar free)
  • Butter
  • Ghee

Non-Starchy Vegetables:

  • leafy greens 
  • celery stalk,
  • asparagus,
  • cucumber,
  • zucchini
  • spaghetti squash

Fruits:

  • Avocado (I know, the list is very short here)

Basically, you’ll need to replace your carb intake with fat intake instead. You can include more healthy fat by eating more:

  • Meats & Poultry
  • Coconut oil
  • Olive oil
  • Avocado
  • Organic butter
  • Nuts (Almonds, Walnuts, Cashews…)
  • Seeds (Flaxseeds, Chia seeds…)
  • Cheese

Once you start the Ketogenic Diet it can take anywhere from 2 days to a week to get into Ketosis. You will know if you’re in ketosis because you will feel less bloated and have more energy. There are also tests you can purchase that test your urine for ketones, I use the Keto Strips Urinalysis Test Strips which are accurate and easy to use. If there are ketones present in your urine the test will show anything other than negative, which means that your body is in ketosis (fat burning mode).

 

 

Here’s a basic list of staple items that I constantly go to when I’m preparing keto diet recipes:

  • Coconut Oil
  • Butter
  • Eggs
  • Avocados
  • Coconut Flour
  • Peanut Butter
  • Almond Milk
  • Salted Pumpkin Seeds (for snacking)
  • Stevia (or your choice of artificial sweetener)

I started the Keto Diet exactly one week ago and I’ve already lost 5 lbs.! Not only that, I’ve lost 1 whole inch around my waist. I wasn’t expecting results that quick, but it did happen that quick. From what I’ve read, people don’t usually get results that fast. I believe that I have gotten such prompt results because in addition to strictly following the Keto Diet I also do fat burning exercises at least 3 times a week. I will make a future post on fat burning exercises so that you have a guideline on what they are. In future posts I’ll also share some Keto Diet recipes that I use and anything else that I find helpful as I follow this diet.

 

Well this is the end of my first week on the Ketogenic Diet and I just thought I’d share the basics of it for those that are considering it.


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