What is the Ketogenic Diet?
A Well Formulated Ketogenic Diet is comprised of healthy fats, moderate proteins and low carbohydrates…20 grams or less carbohydrates per day.
A Low Carbohydrate High Fat Diet, or Ketogenic Diet can be thought of as a diet made up of 70-75% fat, 15-20% protein, and 5-10% carbohydrates.
The Keto Food Pyramid looks like this! See that bacon on the bottom! Yes!
The carbohydrates consumed on a Ketogenic Diet are:
- Salad Greens: If it’s leafy…you can eat it.
- Non-Starchy Vegetables: artichokes, asparagus, broccoli, Brussels Sprouts (my favorite), cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, peppers, pumpkin, shallots, snow peas, sprouts (bean and alfalfa), sugar-snap peas, sprouts, tomatoes, rhubarb, wax beans, zucchini, yellow squash. (This is a list that can help you stay on track. However, there are some more non starchy vegetables out there depending on your grocery stores/markets)
Eating less than 20 grams of Carbohydrates a day places your body in a state of Nutritional Ketosis, and ketosis is okay. It simply means that your body is burning fat. That’s what we want. To burn fat.
Won’t I be hungry without carbohydrates? Well, you will not feel deprived. Fat is actually what tells the brain your full. In fact, after you begin this way of eating your hunger will disappear. You may find that the first few days you will experience some cravings, that’s okay. They will go away. If you are working with us through personal coaching, we can give you the simple solutions to getting through those cravings without eating any of the starchy, sugary carbohydrates.
Do you count calories? NO
Do you measure and weigh your food like on many “diets?” First, this isn’t a “diet” in that sense. You won’t be measuring proteins or weighing anything. You will simply need to adhere to the 20 grams or less of Carbohydrates per day. No Starch and No Sugar.
What does a typical day of meals look like?
That’s a good looking day of food!
- Tactically FAT Coffee
- Bacon and Eggs
- Cheese Burger with lettuce wrap (just an example of what you can do when eating out!)
- Chicken Thighs cooked in butter and coconut oil with asparagus and Brussels Sprouts
Here is a sample of Tactically Keto Desserts for those times when you need a little treat.
- Whipped Cream Two Ways (Chocolate and Vanilla, sweetened with stevia)
- 1/4 -1/2 cup Fresh Berries
- 85% Dark Chocolate
- The Choco-vocado Milkshake (a creamy avocado and raw cacao milkshake made with full fat coconut milk and sweetened with stevia)
Let’s get down to the details of what a Ketogenic Diet is used for.
- Insulin Control
- Weight Loss and maintenance
- Improved Energy
- Appetite Control
- Mental Clarity
- Sounder, more Restful Sleep
- Lower inflammation
- Eliminated heartburn
- Increased insulin sensitivity
- Decreased anxiety and mood swings
- Increased Sex Drive (do we have your attention!)
- Increased HDL cholesterol (that’s the good one)
- Improved memory and cognitive function
- Lowered blood pressure
- In children, improved behavior (we experienced this)
- Better digestive health
- Relief from bloating
- Reduced acne and other skin conditions
- Slowed aging (Yes please!)
- Burning your own fat stores for fuel
- Not being a slave to food
- Improved Immune System
AND SOOOO MUCH MORE!
You may be wondering how you begin a Ketogenic Diet. And of course, what are the rules?
It is simple and straight forward to begin.
In fact we really gave you the “rule” at the beginning…
Stop eating starch and sugar.
We are going to say that one more time.
Stop eating starch and sugar.
To maintain a Ketogenic Diet carbohydrates will be kept to 20 grams a day, or less.
We know you may be thinking, but don’t I NEED carbohydrates? The answer is NO!
Human beings are designed to make the carbohydrates necessary from fat and protein. Fat and Protein are the only essential nutrients out of these three. An essential nutrient has to be obtained from outside the body. So carbohydrates are NOT ESSENTIAL. They are made on demand from the liver and kidneys. Your brain’s preferred fuel is fat.
As human beings we have a large supply of dietary energy stored in our body. This is what we call fat. In a lean 150 pound male there is roughly 40,000 calories of stored body fat. Carbohydrates are stored in small quantities and if not used, converted to fat. To make matters worse, when we eat carbohydrates our body locks up the stored body fat and makes it very hard for us to access for energy.
This is has been our food pyramid for around the last 30 years.
This kind of starchy, sugary, carbohydrate rich diet has led to and epidemic of obesity, heart disease, diabetes, and other chronic illnesses and conditions. Children are being placed on Statins and insulin because they are eating a diet consistent with these recommendations. All public schools are required to feed the children under the current nutritional guidelines. All prisons, all military establishments, recipients of Food Stamps (SNAP), etc. We, as a country, feed over 53 million people under the current recommendations. There were 543.6 million school lunches served in April 2016.
Almost every single item on this tray is a carbohydrate that turns to sugar and raises a child’s blood glucose. The milk is low fat…all that remains is sugar.
We were told fat was bad, then fat was okay. But, keep eating the carbs. FAT and CARBS together are deadly. It’s time to change the future and our overall decline in health.
We think it’s better to burn fat than store fat. And we are guessing you do too. So don’t wait. Stop eating the things that cause us to store fat and get started today on a road to better health, better weight loss and management and just a better life.
Contact us here for personalized coaching or questions. We are happy to answer questions and share information.