If you want to know how to do a ketogenic diet check out our getting started on a ketogenic guide if you want to learn more about why you should do a ketogenic diet then keep reading.
There are many reasons for doing a ketogenic diet, health reasons, weight loss and even medical issues
- Controlling blood sugars
- reversing type 2 diabetes
- Reversing insulin resistance
- Food addiction
- Binge eating disorders
- Autoimmune disorders
- Leaky gut
- Candida overgrowth
- Multiple sclerosis
The list goes on, eating this way has so many benefits to our health and it also aids in reversing some chronic health conditions. Our bodies were designed to eat healthy fresh nutritious food, not the highly processed, manufactured and genetically modified stuff that is designed to look like food.
Our body is designed in such a way that we need to eat a variety of food in order to achieve optimum health
What is a ketogenic diet?
A ketogenic diet is
- High fat
- Moderate protein
- Low carb
- Sugar free
- Grain free
Who does a ketogenic diet?
People with health issues, diabetes, insulin resistant, autoimmune diseases etc, people wanting to lose weight or people generally just wanting to eat a healthier diet.
Is keto a weight loss diet?
No keto is health first, weight loss second, weight loss is a side effect of eating a ketogenic diet in fact you can actually gain weight doing keto.
What are the recommendations on carbs?
The recommendations are between 20-50 carbs per day.
Many people choose to do 20 carbs per day for weight loss and depending on your reason for doing keto others may be doing it at the higher end of the scale, this could be due to ill health, maintenance or to suit their body type.
What types of keto are there?
- Strict keto – where people eat 20g or less of carbs and track macros using a macro calculator and only eat food on the approved food list, no cheating of any kind.
- Lazy keto – lazy keto is no different to strict keto in terms of what you eat, you do everything the same you just do not track macros. Some people track the carbs and stay at 20g but they eyeball everything else.
- Modified keto – keto but higher on carbs for health reasons, like lazy keto just with higher carb allowance.
- Cyclical keto – where you eat keto food, track macros and strategically incorporate “clean” higher carbohydrate foods as well, like sprouted grains and maybe oats.
- Dirty keto – something that people like to call IIFYM “if it fits your macros” where you can eat anything you like as long as it fits within your macros, IIFYM is a way to eat junk food, a have your cake and eat it diet so to speak, eating this way is detrimental to health, maintains ill health and keeps you addicted to sugar. It is not a true ketogenic diet in any way shape or form, and while you are burning sugar you will never become a fat burner.
What is a keto-approved food?
Keto approved food is food that promotes health, nutrition and doesn’t cause too much of a blood sugar response when you eat them causing insulin to spike. see our full keto food list.
Who decides what food is keto?
The people who invented a ketogenic diet, the doctors, and scientists who carry out the studies and trials to provide us with the information.
Can I eat non-keto approved food?
Yes if you want to you can but if you do then you are not following a true ketogenic diet because keto doesn’t allow for junk food.
I find it difficult to stick to so keep eating junk
Not everyone can jump straight into a keto diet and get it the first time, we have years and years of bad eating habits, bugs in our bellies that decide what they want us to eat, as well as some serious food cravings from sugar addictions, it may take you ten attempts but the tenth one maybe when it clicks for you so just keep trying.
A question was asked recently can you be in ketosis at 50 – 75g of carbs? Each of us is different and one person’s tolerance to carbs will be a lot different to another person’s tolerance of carbs but, in short, yes you can be in ketosis at the higher end of the scale but the only way to know is to check your blood ketones.
So what is ketosis?
Ketosis is the in-between phase of a ketogenic diet, where lowing carbohydrates tells your body to start making ketones.
What are ketones?
Ketones are what fuels the body when it’s depleted of sugar but not yet tapped into using fat as a fuel.
What’s the purpose of a ketogenic diet?
The purpose of a ketogenic diet Is to go from burning sugar as a fuel source to using fat as a fuel source which improves blood sugars, lower insulin and fixes a multitude of diet-related illnesses and diseases.
Can I burn fat and sugar at the same time?
No, your body can only burn one or the other. It chooses sugar because it’s the easiest to convert to energy.
So how do I become a fat burner?
You burn fat by depleting the body of its glucose stores then and only then can the body tap into using its fat stores, if you eat sugar you will NEVER become fat-adapted. The body doesn’t know how to use fat because sugar is way easier to convert.
How do I become fat-adapted?
Deplete the body of all if it’s sugar stores and eat high fat, once the sugar is burnt up and high fat is included the body learns to use the fat for fuel.
Why can’t I just stay in ketosis?
You can and some people find ketones to be efficient, but then what is the purpose of eating all the fat if you don’t become a fat burner? Because remember while your body is burning sugar you can never burn fat. If you don’t ever burn fat you are not doing a true ketogenic diet and you just as well do high carb low fat because the body will never tap into its fat stores.
Why do you need to lower sugar?
To lower insulin, insulin is the fat-storage hormone it tells the body to STORE fat and not use it.
Can I lower insulin if I eat sugar?
No insulin is an automatic response by the body to lower blood sugar. If you eat sugar your body will produce insulin, If you consume too much sugar your body has to send larger and larger amounts of insulin to bring your blood sugars back to normal, eventually, you will become resistant to insulin and become prediabetic, if you continue to eat sugar you will become a type 2 diabetic.
I have a duty to provide you with the help and information to follow a true ketogenic diet, whether that’s a lazy keto diet or a strict ketogenic diet for me there are no in-betweens if you want to fix your health and be well again then you have to stop eating junk food and switch to eating real food.
Is keto dangerous?
Ask yourself this, if something is beneficial to the body reverses, cures and prevents disease would the government who make millions of pounds from giving pharmaceutical medications (to treat illness and disease) recommend it to make people well?
No, they will do their best to hush it up because they make far more money from sick people than they do from healthy people, medications keep people sick and bring in a steady stream of income for them, so it is in the government’s best interest to keep you sick!
Are ketosis and ketoacidosis the same thing?
No, absolutely not, they are two completely different things, being in nutritional ketosis is harmless, ketoacidosis also known as diabetic ketoacidosis occurs in type one diabetics due to poorly managed insulin, in normal healthy people insulin moves the ketones through the blood.
Type one diabetics do not have insulin in their bodies and if they don’t manage their insulin correctly they can see a build-up of ketones in the blood, they become dangerously high leading to ketoacidosis. This can happen even when the person with diabetes isn’t on a ketogenic diet and is purely because they do not produce insulin.
Here to help
I’m here to help you to improve your health and well being I have spent 20 years battling ill health
- Disturbed sleep
- Having suicidal thoughts
- Chronic pain
- Leaky gut
- Candida overgrowth
- Carpal tunnel syndrome
- Binge eating
- Sugar cravings
- Food addiction
- Autoimmune diseases
- Food Intolerances
- Allergic rhinitis
- Postnasal drip
- Chronic fatigue
- Chronic stress
And the list goes on……. the goal of keto is to become healthy, disease-free, nutritionally balanced and living a life free of food addictions but in order to do that you have to be willing to put the effort into changing not only the way you eat, but also the way you think and feel about food.
Maintaining a ketogenic diet
I get that the prospect of living the rest of your life eating a ketogenic way may seem boring and unrealistic because of the restrictions and that’s fine there are hundreds of diets that will allow people to eat junk food and maintain their old ways of eating, but do they work? Every diet I have ever been on has led to rebound weight gain, I have tried every pill, potion, and magic concoction available because I was desperate to lose the weight, and none of them worked.
If you concentrate on the food you cannot eat you will inevitably set yourself up to fail, stop thinking about what you can’t eat and accept what you can eat, learn to be inventive with your ingredients try out new recipes, don’t just try and eat bacon and eggs for the rest of your life because that will never work and it is not healthy, it will result in you falling off the wagon.
Is our nation healthy?
What you need to do is ask yourself do we have a population of healthy, slim individuals? living long and healthy lives or do we have a population that is extremely overweight, riddled with diet related diseases and taking prescription meds?
The decision is yours, you have a choice to change and become a better, healthier you or you could be in the same place ten or twenty years from now with a chronic illness or disease wishing you made the choice to change.
Change isn’t easy we all live in our own little bubble with the same routine day in day out. We feel comfortable and safe, we almost don’t want to change because it upsets the balance we have created. Once we accept that change can be a good thing we can move forward and embrace it.
If you made it through the entire article and have decided that you do want to give keto a try then check out our getting started on a ketogenic guide.