WHAT IS KETO DIET? THINGS TO CONSIDER ABOUT KETO DIET
Is Keto Diet a LONG TERM OR SHORT TERM plan?
Some people might be wondering about the Keto Diet. If it's safe and how long you should be in ketosis.
I had a few people ask me about the Keto Diet? I will explain a little more about the Keto Deit
A BASIC MEANING OF THE KETO DIET
Here is a basic meaning of The Keto diet without getting too much into the science of it. A Keto Diet means you are eating 0-50 grams of carbohydrates. And of course your carbohydrate sources are fruits and vegetables. This can be beneficial for the short term but isn't a good long term solution. Eating less than 50 grams of carbohydrates can have a number of different negative side effects in the long term.
HOW LONG SHOULD I BE IN KETOSIS?
According to Mark of the Primal Blue Print and Marks Daily Apple, six weeks is good enough to get the benefits of ketosis. This doesn't mean going keto and going back to eating junk. This will offset the benefits of being in Ketosis. This mean that you can up your carbs and continue to eat whole foods. What are whole foods you may ask? Whole foods are foods that are either not processed at all, or processed minimally.
SHOULD YOU STAY IN CONSTANT KETOSIS?
Of course this should be under a doctor's care but staying in ketosis long term is only recommended if you have a health condition that responds well to ketosis.
Here is an article from Dr. John Douillard, DC, CAP 10 Reasons to NOT Eat a Ketogenic Diet Long Term
Here is an alternate to eating keto?
Eat as close to natural as possible so, this means eating meats, fish, fruits (berries are best), vegetables, nuts, and other healthy fats. Here are a few examples:
• Eliminate oats, pasta, and breads unless they are gluten-free: These things are harming our bodies because of
the insulin spikes and gluten.
-Control your portions on rice, potatoes, and beans.
• Stay away from: added sugar
• Ideal oil: Avocado, Macadamia, butter, olive oil sesame oil coconut, Walnut oil,
• Watch out for: soybean or canola oil.
HOW MANY CARBS SHOULD I HAVE?
Carbohydrate ranges based on your goals. Weight loss and prevention of widespread health problems is caused by too many carbohydrates. Having enough protein and healthy fats and doing some exercising is what the daily averages is taking into account.
• 0-50 grams per day Mark said this is not recommended for prolonged periods (except in medically
supervised programs for obese or Type 2 diabetics).
• 50-100 grams per day: Mark recommends this zone for Weight Loss. You can continue to drop excess
body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying,
minimally restrictive meals.
• 100-150 grams per day: Maintenance. at your goal or ideal body composition
• 150-300 grams a day: This is the zone where people gain fat. Mark calls this the insidious weight gain
• 300+ grams a day: Mark calls this the Danger Zone of average American diet. This is when a person risk
increases for all types of health problems like obesity, Metabolic Syndrome and type 2 diabetes.
IS PRIMAL FOR WEIGHT LOSS?
Eating healthy shouldn't b3 a diet plan it's a sustainable lifestyle. No matter what your goals are, eating healthy is adaptable to anyone that wants to live a healthy lifestyle.
TAKE HOME MESSAGE
Use keto as a tool not as a means to an end. Eating whole foods is a great first step. This will allow you to see how your body response to eating healthy. As you progress and see a need to make more changes than keto could be a good option to mix things up but only in the short term.
Question of the day?
Have you tried keto? What are your likes and dislikes?