What is Keto or Ketogenic Diet?

What Is Keto or Ketogenic Diet?

A low carb, high fat diet is know at the Keto or Ketogenic Diet. There are many healthy benefits.  This diet can improve your health and help you lose the weight. There are over 20 studies showing this. 

The Keto diet is know by several other names: Low Carb Diet, Low Carb High Fat (LCHF)  

A Keto diet is known as a low carb diet, the body produces Ketones in your liver to be used as engery. 

Your body produces glucose and insulin, when you eat something high in carbs.
                  
A higher carbohydrate diet your body will use glucose as its main source of energy. When glucose is being used as your primary energy fats are not needed and will be stored. 

Ketosis starts when lowering the intake of carbs and is a natural process the body initiates to helps you and I survive when there is a low intake of food. When we get to this state ketones will be produced to help break down the fats in the liver. 

The goal of the Keto diet is to properly maintain a starvation of carbohydrates but not the starvation of calories. 

What are the types of Keto or Ketogentc Diets

Here are a few versions. 


           Standard Ketogenic Diet: 75% Fat 20% Protein and %5 Carbs. Very low-carb, high-              fat and moderate-protein. Studied extensively.
            
           Cyclical Ketogenic Diet: This diet has higher-carb refeeds, 2 high-carb days                          followed by 5 ketogenic days. Used by athletes and bodybuilders.

           Targeted Ketogenic Diet: Adding carbs around workout days. Used by athletes and              bodybuilders.




                                                                                               

Definitions and Abbreviation 

Carbs = Carbohydrates:  any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body.

Glucose: a simple sugar that is an important energy source in living organisms and is a component of many carbohydrates.

Insulin: a hormone produced in the pancreas by the islets of Langerhans that regulates the amount of glucose in the blood. The lack of insulin causes a form of diabetes.

Ketosis: the accumulation of excessive ketones in the body, as in diabetic acidosis.

Ketones: any of a class of organic compounds containing a carbonyl group, CO,attached to two alkyl groups, as CH 3 COCH 3 or CH 3 COC 2 H 5.

Calories: a quantity of food capable of producing such an amount of energy.

Sources

http://www.dictionary.com/

https://www.ruled.me/guide-keto-diet/

https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/

www.bunnerynaturalfoods.com

The Start of Losing Weight without Losing my Mind

I started this journey of weight loss January 4th, 20016 when I was told that I was obese and that with in six months I'd be diabetic. He informed me that I had gained 25 pounds in 3 year span(8 pounds per year). Honestly that isn't a lot but looking at my height, yes that is a lot of weight, I am only 5'1". My doctor put me on a diabetic diet which is low carbs and 1400 calories. We scheduled a follow up appointment for April 4th for new blood draws and weigh in.  The scale was reading 204.

At first I was like I can not do this. All I did was watch what I ate, increased my intake of water, and worked out two to three weeks. For several years prior leading up to my changing my eating habits I had already started removing wheat from my diet, so that was help. I got stricter on not eating wheat and I was watching my carbs. Also months prior I had already gave up soda so that wasn't hard. At this time I did not understand good carbs or bad carbs but I was doing some changes. The group I work out with started a challenge and that really helped me kick my butt into gear. The end of the month some of our members introduced us to Keto. At the end of January I had lost 8 pounds. The scale was reading 196.

In the next pages I'll introduce you to what Keto is. 

The start of February I started researching, reading, and joining groups for Keto. I downloaded MyFittnessPal on my phone and started tracking everything I ate. I set my goal of 180 pounds. I really got into losing the weight by now and changing my way of eating. I started walking up to 2 miles a day. I started reading labels and learning good carbs and bad carbs. I was eating a lot of eggs, bacon, and avocados but still wasn't fully grasping what I could and could not eat. An I will admit I was eating a lot that I shouldn't of been but I can't change that so we move forward. 

By the second week of February things finally clicked and I removed a lot of food from my diet. No more sugary fruits and vegetables, no more bread and pasta, and no more root vegetables.  

Eating fast food got really interesting because having to figure out what I could and couldn't eat. Having people questioning and messing up my orders. Watching my family eating those french fries and onion rings, eating burgers with all the stuff on it and drinking soda or sweat tea.  

As well all know that Valentines day is in the month of February and I got really thinking about no chocolates for me but nope there is sugar free candies. Shockingly sugar free candies aren't all that bad, but you eat them in moderation. Then I started to worry about date night where or what could I eat. I found out there are menu's online that I can look up and find what I can eat. I did have a nice Valentines date with my husband.

This month was hard because I had to adjust to cooking foods I couldn't have for a family that could eat what ever they wanted. I had many days and nights of frustrations. I really got inventive on making meals work for me and keeping the family happy. I started eating a lot of salads and making crust-less pizzas. Weekly I was weighing in for my challenge and the weight was coming off. I had to buy a new pair of pants because my others were falling off of me even with a belt. At the end of February I had lost 14 pounds. The scale was reading 190.

Start of March is three solid weeks into changing my ways of eating and things are now a habit. March 6th was the last night of the challenge and guess what I won with a total of 6.29% loss. That night I weighed in at 187 pounds. 

I had some challenges with my new way of eating because our stove died and yeah a lot of eating out has happen. Yes, you can eat out but the human body can not eat it every day. So my weight loss has slowed down.  

I have learn what I need to do and I'm doing it. There is no more fears and my days are just flying by doing what I should do. We had to buy a one pan burner to start cooking and I started making new recipes. My energy levels are at an all time high, my skin is really clear, and clothing are really starting to fit different. My weight loss has slowed down but I know once we get a stove and were eating out less that it will speed up again. What is funny is I'm a big fan of wearing my husbands tee shirts. Well that can't happen any more because they are so big on me that they look funny. As of today I have lost 20 pounds. The scale is reading 184. 

Ketogenic Diet: The Complete Step-by-Step Guide to Losing the Weight and Keeping It off for Good! (keto diet, diabetic diet, low carb, ketogenic diet, weightloss, fat loss, diet guide)