Keto is great and yes its healthy.
There you go, no need to read the rest, unless you want to. Of course you do.
Let's start by saying what keto is NOT
- It's NOT high protein
- It's NOT a diet
- It's NOT ketoacidosis (potentially fatal)
- It's NOT that hard
So what is it?
- It's Low Carbohydrate, High Fat (LCHF)
- It's a Way if Eating (WOE)
- It's ensuring you focus on eating Quality food
- Its avoiding processed foods
Is it healthy?
I hear people asking this all the time, often while they're munching on a McDonald's burger with a large side of fries all washed down by a coke. They're not being facetious, we've just been so indoctrinated into believing that eating like this is "normal".
We've been lied to for decades - animal fats are bad, "vegetable" fats (Not 1 is made from vegetables, that was pure marketing), we "need" carbohydrates, we "need" fibre (no, you don't), too much salt will kill you (in fact, too little salt will kill you, it's very hard to kill yourself from too much salt unless you have a medical condition), calories in, calories out, eat less/move more. None of tis is true and none of it is good for you.
Keto proponents all have slightly ideas but they generally follow the same principal. In keto, you don't count calories to limit your food intake but you use calories to monitor your food intake.
Foods are broken up into 3 main categiries, or Macronutrients.
On keto, your diet should get your Macronutrients in the following ratio - 80% fat, 15% protein and 5% carbohydrates.
But I find people make it too complicated - the above ratios are a guide, not a strict rule you must follow.
When I started, I tracked my macros for the first week or two, then once I had a good idea of what a good meal looked like, I stopped tracking.
The best way to do keto and not make it too hard is follow this simple guide:
- Eat real, whole foods
- Avoid root vegetable and focus on leafy greens and above ground vegetables
- Cut out sugar (including fruit)
- Eat fatties cuts of meat - avoid lean meats
- Cut out vegetable oils, use coconut oil, olive oil and rendered animal fats (tallow from beef and lard pork
- Avoid baked goods
Sugar is inflammatory and you don't need ANY added sugar in your diet. Carbohydrates are chains of complex carbohydrates (starches) and when you eat carbohydrates, your body breaks them down into sugar. Sugars (there are many) are simple carbohydrates.
We've all been told that our body is fueled by sugar, so how can we fuel our body if we don't eat sugar? Simple, your liver will make it when your body needs it.
What they don't tell us is there is another, more efficient and effective fuel source called ketones. Where do we get ketones from? Fat. Either the fat we eat or from the fat we have stored.
The problem today is, we have been fed sugars from when we are babies and stuffed full of sugar from then until we die (and you will die earlier from sugar).
Interesting titbit: When we are born, we are in a state of ketosis.
Now, we have to learn how to use ketones again.
That'll do it for now, it's all a bit much to take in so I'll break it down into a series of posts.