A great number of people I talk to about the Keto diet say the same thing. I tried that diet but quit after the first week, some even say the first day LOL. Makes me sad to hear that, they were so close to reaping the amazing health, fitness & mental benefits. They had actually made the decision to try the diet only to quit shortly thereafter. SO CLOSE yet SO FAR! Lets go over some of the most common reasons people quit.
1. All that fat made me gain weight!
Ahhh, if I had a nickel for every time I heard this one......probably wouldn't be writing this blog! When done correctly, the first week on the KETO diet you are virtually guaranteed a weight loss of at least 2-3 lbs. Carbs and sugar make you retain water so by removing them from your diet, you will immediately shed excess water weight resulting in sometimes a pretty significant weight loss in the first week. If you are gaining weight or gained weight you are most likely eating something you should not be. Eating "hidden carbs" is a very common mistake and could result in weight gain. If you are eating a diet High in Fat and still eating Carbs and sugar. Your body will not go into Ketosis, therefore the fat you are eating will be stored as such and result in an undesirable effect on the scale.
2. All this FAT is making me SICK
Ahhh the dreaded "Keto Flu" Typically strikes around day 3 or so on the Keto Diet and will stick around for a couple of days. If you don't know what to expect or how to handle it your knee jerk reaction will be to blame it on all that fat you are eating when in actuality it is your bodies response to depleting your carbs/sugar. It is actually withdrawal symptoms you are feeling. Nothing to do with the fat you ARE eating but everything to do with the carbs that you are NOT eating.
3. My weight loss has stalled or stopped all together.
The keto diet in unique in that you will lose weight differently than every before. Your body composition will change. You will retain/gain lean muscle mass but lose fat, sometimes resulting in a net zero effect on the scale. So even though you look and feel different the scale doesn't reflect what you would like it to.
4. It's too hard
It can be confusing and tricky at first. There is a lot of information out there on the diet leading to an information overload. You may want to do the diet because you hear and see people talking about it, but when it comes down to it you have no idea what to do or where to begin.
5. My friends/coworkers tell me its not healthy
Unfortunately people who have absolutely no knowledge on the diet will be the first ones to tell you it's NOT HEALTHY. They are also the same friends that bring a box of donuts/pastries to work every morning, lol
DONT BE A QUITTER
Well first of all, you are doing something right since you are reading this blog. It means you have found me as a resource so right off the bat you are less likely to fall victim to one of the above mistakes. Sure this diet can be a bit confusing and overwhelming in the beginning, but with the proper guidance and knowledge it can change your life. You can achieve your weight loss and fitness goals without feeling deprived. You will gain improved mental clarity and performance endurance. Overall you will look and feel better than ever. Let me help you reach these goals. Whether you are already on the KETO diet & your weight has stalled or you have been curious about it but don't know where to start.I will take the guess work out of it for you and be there to help you along the way. My plans start at just $25.
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Arrgghh I really prefer NOT to refer to it as a diet, it's more of a lifestyle and a way of eating. Like perhaps a Vegetarian. So when I refer to it as the Ketogenic "Diet" Just know that the term is used very loosely. That being said, let's dive right into it. You have heard and thunk it all i'm sure. "THAT MUCH FAT CAN'T BE HEALTHY" "Isn't this the Atkins diet" "Will it cause heart attacks" The truth of the matter is Yes that much fat CAN be healthy, It's not the atkins diet and it will actually raise your GOOD cholesterol therefore helping to prevent heart attacks. Let's talk about just some of the benefits...
1. Low Carb High Fat Diet kills your appetite
Everyone hates to diet, WHY? Because no one wants to feel hungry or starved. It's a horrible feeling and makes you miserable and moody. One of the best things about the KETO diet is that it leads to an automatic reduction in appetite. Studies show that when people cut carbs and eat high fat diets they end up eating way fewer calories. You simply are not as hungry, which also makes it way easier to NOT give into temptation!
2. More weightloss than traditional diets
Cutting Carbs is one of the simplest and effective ways to lose weight. Studies show that people on low carb diets lose more weight and faster than those on low fat diets. Even when the low fat dieters are restricting their calories.
One of the reasons for this is the low carb dieters tend to get rid of excess water from the body. Because they lower insulin levels, the kidneys start shedding the excess sodium leading to some pretty rapid weightloss.
3. Lose stubborn and deadly Abdominal visceral fat
Not all fat is created equal. It is where the fat is stored that will determine how it will effect our health and risk of disease. We have subcutaneous fat (under the skin) and then we have Visceral fat in the abdominal cavity. This is the fat that tends to lodge around the organs. Having a lot of visceral fat can drive inflammation, insulin resistance and is believed to be the leading drive of metabolic dysfunction.The keto diet is very effective at reducing this harmful abdominal fat.
4. Triglycerides tend to go down
The Keto diet is very effective at lowering triglycerides which are fat molecules in our blood and a well known risk factor for heart disease.
5. Increases Levels of HDL (Good Cholesterol)
High Density lipoprotein"HDL" is often referred to as Good Cholesterol
HDL & LDL refer to the lipoproteins that carry cholesterol around in the blood.
LDL Carried cholesterol from the liver and to the rest of the body HDL carries cholesterol AWAY from the body and to the liver where it can be reused or excreted.
The HIGHER your levels of HDL the lower your risk of heart disease.
One of the best ways to increase HDL levels is to eat a diet which includes a good amount of healthy fats.
6. Reduced Blood Sugar & insulin levels
Reducing Carbohydrate consumption causes a decrease in blood sugar and insulin levels. This can be very effective in treating and possible reducing type 2 diabetes.
7. Blood Pressure tends to go down
Studies show that reducing carbs leads to a significant reduction in blood pressure, which should lead to a reduced risk of many common diseases.
8. Effective treatment against metabolic syndrome
Metabolic syndrome is a medical condition that is highly associated with the risk of diabetes and heart disease. It is actually a collection of symptoms
9. Improves the pattern of LDL Cholesterol
it is known that people who have high LDL are much more likely to have a heart attack.
It is now known that there are 2 types of LDL, Small Particles and Large Particles. People who have mostly small particles are at a higher risk of heart disease & people who have mostly large particles have a low risk. It turns out that low carb diets actually turn the LDL particles from small to large while reducing the number of LDL particles floating around in the blood stream
10. Therapeutic for several Brain Disorders
Glucose is necessary for the brain! Some parts of the brain can only burn glucose. That is why the liver will produce glucose out of protein if we don't eat any carbs It is also why the ketogenic diet is low carb not NO CARB. But a large part of the brain can also burn ketones. Ketones are formed when carb intake is very low (Ketosis) This is the mechanism behind the ketogenic diet which has been used for decades to treat epilepsy in children who don't respond to drug treatment. In many cases the diet alone can cure epilepsy. Ketogenic diets are now also being studied to treat other brain disorders such as alzheimers & parkinsons.
* the keto blog is not intended to diagnose prevent treat or cure any disease. These statements have not been evaluated by the Food & drug administration
Eating out on the Keto Diet
"Lets go out to eat" I used to dread those words when I was on a traditional diet. Of course I wanted to go, but didn't want to deal with temptation, needed to go somewhere with "healthy options" or would be the weirdo asking how everything is prepared, ugh. Definitely didn't want to be the one to whip out my tupperware mid meal to eat my home cooked bland broccoli & chicken. Thankfully with the KETO diet this is a thing of the past! It is so easy to find Keto friendly options at restaurants. Let me give you a few tips, then tell you what I order at some of my favorite places!
My Favorite Fast Food Options
Love me some In-N-Out Burger! There are 2 things I typically order there. A Double Double with cheese "Protein Style" Which means wrapped in Letttuce no bun
or I also order the "Flying Dutchman" which is actually on their secret menu. It is double patty with cheese and grilled onions, no bun or lettuce but very delicious.
My other "go to" fast food spot is The Habit. They have delicious burgers and also offer a lettuce wrap option. I typically order the Charburger with cheese, add bacon & Avocado and wrapped in lettuce. I also love their grilled chicken salad with ranch dress, add avocado.
One of my favorite things to order at a restaurants is the Wedge Salad. Its on the menu at most steakhouses and American Style restaurants. It's Iceburg lettuce, Blue cheese dressing, Bacon and blue cheese crumbles. An excellent high fat low carb choice.
A nice steak with veggies is always a great option. Typically at a steakhouse they are prepared in butter which is perfect for leto and Delicious!
Chicken Ceasar Salad is a staple that can be found on almost any restaurant menu! Hold the croutons and you have yourself a perfectly delicious Keto Meal.
Breakfast is probably the easiest meal to eat out when on Keto. Of course eggs and bacon is a staple. But I also love an egg omelette with cheese and avocado & If you love Eggs Benedict, order it but remove the english muffin.