Is the Keto Diet Program Right for You?

The Ketogenic Diet

I’m getting a ton of questions about the Keto diet.  To be honest, I didn’t know a lot about it besides you get to drink vodka, eat cheese and sour cream (don’t know, that’s what I see on IG!) In all seriousness, what I believe is all diets work but not all diets work for your body or lifestyle.

I know people who have received amazing results from following the Keto diet.  I also know people who have suffered from following the Keto diet such as kidney stones, tanked adrenal glands, and elevated resting heart rates. 

So, is this diet for you?

What is a Ketogenic Diet?

A ketogenic “keto” diet is essentially a low-carb, high-fat diet. It involves a drastic reduction of carbohydrates, replacing them with high-fat foods. This reduction in carbs makes the body go into the metabolic state known as ketosis. It is said in ketosis, the body becomes more efficient at burning fat to release energy by turning fat cells into ketones in the liver, which are helpful for supplying energy to the brain. 

Benefits of Ketogenic Diet

Weight loss

The ketogenic diet promotes weight loss by turning the body into a fat-burning machine. An increased speed of fat burning and a drop in insulin levels creates the ideal circumstance for weight loss without excessive hunger.

Boosted energy levels and mental performance

A ketogenic diet stimulates the flow of ketones to the brain, which enhances brain focus and performance. It also boosts energy levels as the heavy fat cells which cause lethargy are burned.  

Appetite control

A ketogenic diet supports better appetite control. As the body burns fat throughout the day, it has constant access to energy, which results in reduced feelings of hunger. This makes it possible for you to eat less and lose excess weight more easily while balancing your blood sugar levels.

Blood Sugar Control

The ketogenic diet controls blood sugar levels and may help reverse the development of type 2 diabetes. This happens as ketosis lowers blood sugar levels while reducing the negative effects of higher insulin levels. It may also be helpful in preventing the onset of pre-diabetes. 

Enhanced physical endurance

A ketogenic diet can improve physical endurance by providing constant access to energy by continuously burning fat. 

Foods to eat

A ketogenic diet includes increasing the amount of the following foods in your diet plan.

• Fatty fish: Salmon, trout, tuna, etc.
• Meat: Red meat, steak, chicken, turkey, etc.
• Eggs
• Butter and cream
• Unprocessed cheese 
• Nuts and seeds, including almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, etc.
• Healthy oils: virgin olive oil, coconut oil, and avocado oil
• Avocados
• Low-carb veggies
• Seasonings, including salts, spices, and herbs.

Foods to avoid

Foods high in carbohydrates should be avoided or limited. The following foods should be reduced or completely avoided while on a ketogenic diet.

• Sugary and processed foods
• Grains or starches
• Fruit, with the exception of berries
• Low-fat or diet products
• Beans or legumes
• Root vegetables and tubers
• Condiments that contain sugar
• Unhealthy fats
• Alcohol
• Sugar-free diet foods

Is this diet right for you?  How to evaluate:

“Do you see yourself eating this way for 6+ months?” “Can you make this diet part of your lifestyle?”  "Do you have any health conditions which may be affects by eating the keto meal plan?" This diet isn't for everyone. Evaulate your journey before going "ALL IN!" 

Is this diet right for me? NO. After experimenting with many diets I have discovered eating a VARIETY of whole foods to feed my healthy bacteria and to fuel by body in a balanced macro portion control way works best for my body and lifestyle. I eat for disease prevention, brain health and for fuel. 

Food regulates metabolism and creates building blocks for healthy hormones. Don’t cheat yourself by consuming crap. Eat well, live well, and follow your gut. 

Be Gutsy as a Mother,

-Mary

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