I’ve always been interested in the ketogenic diet. I’ve read about it quite a bit over the years and there is real science behind it. But just lately as I’ve embarked on this keto-journey I have spent a lot of time researching on how to do it right.
One thing I’ve learned is that the emphasis is not on high protein. The emphasis is on fat. Not just fat, but healthy, nourishing fat. The diet is about giving your body optimum nutrition while drastically cutting carbs so you can burn fat instead of glucose. A process known as ketosis.
This is not an pork rind, bacon and artificially sweetened protein shake type of diet. The emphasis should be on foods that you actually require refrigeration and proper preparation. If you’re overly reliant on boxed foods, this isn’t going to work.
Now that your primary source of energy is fat you want to make sure you’re eating the right kind.
In “exhibit A” here we have two sticks of butter. One is obviously much darker in color. That’s butter from healthy, grass-fed cows. It’s much higher in nutrients because cows are condensing all the nutrients from a proper grass diet into an easy to absorb, delicious form for us. Butter is a Superfood! With grass-fed butter you’re getting 5 times more conjugated linoleic acid, which just happens to be amazing for overall health and AIDS in weight loss. Yes, you heard it right. Eat butter to lose weight.
Other healthy fats to consume would be in coconut oil (also great for weight loss), olive oil, wild caught salmon, cod liver oil, avocados, and fat from properly raised animals.
Mixed Greens and Chicken
To do this diet well you want to cut out all the fluff your body doesn’t need while nourishing it with great, high-quality foods. You shouldn’t feel deprived and your health shouldn’t suffer.
As I’ve really committed to this diet I’ve also researched alcohol consumption. I’m a wine drinker. The research I did led me to believe that one should abstain from alcohol on this diet, at least until you reach your goals. Alcohol, in any form, is basically pure carbs (sugar) and completely halts fat burning. So I’m retiring my wine glass for the time being.
I also obviously had to stop adding sugar to my coffee. Right now I’m using a bit of xylitol to sweeten it, along with keto-friendly powdered coconut milk and heavy cream to make it rich and satisfying.
Additionally I’ve added smart water to my routine. I read that many aspects of the ‘keto-flu” are caused by electrolyte imbalances. When you suddenly go low-carb your kidneys start flushing out salt and water weight while you adjust. You need to make sure to stay properly hydrated and one of the best ways is by drinking water with electrolytes. You also want to add extra salt to your meals. I use pink himalayan salt.
I’ve decided to keep my carb intake at about 20 grams a day to really kickstart the process. I’ll probably adjust up to a more manageable 50 grams as needed.
It’s definitely an extreme diet and not for everyone. But I’m finding it very doable. Partly because the high fat consumption really leads to feelings of satiety. I haven’t had too many cravings. Though last night I was really jonesing for an apple of all things.
But I’ve really refined my goals and even found some “fitspo” as a reason to stay 100% committed to the process…
This woman achieved this transformation in 4 weeks on a keto diet!!! Wow, wow, wow. I want shredded, lady abs like that! So I’m dreaming of abs instead of snickers.