So what is this LOW CARB/HIGH FAT thing all about?
Many call it a FAD but in reality, Ketogenic eating has been around FOREVER!
Let me see if I can help anyone else like me who needs the Simple Readers Guide 🙂
This way of eating is centered around lowering carbohydrate intake to the point where the body produces ketones in the liver to be used as energy. There are 2 main ways the body can receive this energy: 1-Glucose 2-Ketones. When you eat a meal or snack that is high in CARBS, the body breaks it down into glucose and releases insulin. Insulin is released to process and break down the glucose (or sugar) in your body. When our bodies are glucose driven, we do not need nor use the FAT we consume and it is therefore stored in the body. Hellooooooo waistline. On a typical Standard American Diet, we are run predominantly by high amounts of carbohydrates, therefore causing the body to use glucose as its energy source.
When we focus on lowering our overall carbohydrate intake to a much smaller amount than we are accustomed to, the body transitions into a state of Ketosis. This is a very natural process that the body will enter into to assist in survival when food sources are low. During this process our bodies produce what are called Ketones which can be used for FUEL! Think back to hundreds of years ago when a famine would hit. With a lower carbohydrate diet (these food sources being low) and increasing the fat intake, this allowed the body to sustain for much longer periods of time. Survival mode at its best!
The basic premise of a Ketogenic way of eating (WOE) is to force your body into this metabolic state of ketosis through lowering your carbohydrate intake and increasing FAT. That’s right boys and girls… FAT IS YOUR FRIEND!!!
Simply put, we lower of CARBS and not our CALORIES to get to this amazing place of fueling our bodies through Ketones! Our bodies are miraculous little things and respond delicately to what we put in them. Lower the carbs and get friendly with your fats… Your body will start to use Ketones as its energy causing you to have more energy, sleep better, lessen stress, lose body FAT and feel fantastic. And let me tell you, it really DOES feel INCREDIBLE!
So what the heck DO I EAT!!?
Bacon. SO much Bacon!
Ok I joke, but in all seriousness, we are looking at a completely UPSIDE DOWN way or eating compared to what we are used to. Take that traditional food guide pyramid and FLIP IT UPSIDE DOWN! With Ketogenic (also referred to as Low Carb High Fat-LCHF, Keto or Low Carb Diet) you will be focusing your caloric intake differently. 70% of your calories will now come from FAT! I’m talking about GOOD, yummy, delicious FATS like coconut oil, grassfed butter, macadamia nuts, fatty meats like Ribeye, avocados, full fat cheeses and creams and SO much more! There are DELICIOUS ways to increase your daily fat intake (since this can be a hard switch for many of us) like FAT BOMBS and low carb cookies! Did someone say YUM!?
The second area of focus will be to eat a MODERATE amount of protein. Think about 25% of your caloric intake per day. Many people who think of a KETO diet think you can just gorge yourself on all the protein you want and that is simply NOT TRUE! The crazy thing about protein is that if you get TOO MUCH then the body will actually break it down into glucose, thus spiking your blood sugar increasing your body’s need for insulin. SInce we are trying to DECREASE the amount of glucose in the body as well as need for insulin, then too much protein is NOT the goal. There are guides online that look at your BMI and give you a good gauge as to how many grams a day. ( I weigh about 145 and need roughly 45-50 grams of protein a day). When you do choose meat, make sure it’s the HIGH FAT kind like a ribeye steak, eggs, chicken thigs with THE SKIN etc. Remember we are fueling our bodies with FAT! It might take you a minute to wrap your head around it but boy oh boy is it decadent and YUMMY!!!
The last area that is SO SO SO IMPORTANT is to LOWER THOSE CARBS!!!
I can’t stress this area enough and it might be newbies hardest transition. Your goal will be to focus on 5% of your calories coming from carbs… and the majority of that will be from delicious, nutrient dense VEGETABLES. ALL THE VEGGIES! This breaks down for the average person to about 20-30 carbs per day*. The more restrictive you are on your carb intake (say 15-20 per day) the faster you will enter into Ketosis.
This is a HUGE shift to what we are used to but the benefits are astounding! DId you realize that just about everything we eat has a carbohydrate value to it!? From spinach to carrots, bananas and pineapple, EVERYTHING has a carb! As a type 1 diabetic I am accustomed to counting my carbs but there are SO many people that are eating yucky “low fat” foods that are chock full of SUGAR! And they don’t even realize the havoc it is causing in their body.
Heres something I challenge you to do… take a good look at the CARB COUNT on your labels.
Oh but Rachael it only has 1 gram of sugar! I’m doing great!
Think again sweetheart.
The body DOES NOT REGISTER the difference between a banana and a Snickers. Seriously. I say this in love, but ya’ll we are ADDICTED to sugar in ALL forms. Is a banana an all natural form of sugar? ABSOLUTELY. They are yummy, delicious and a great source of potassium. HOWEVER, if you are trying to lose weight, shed body fat, decrease inflammation and lower the amount of insulin your body needs, even natural sugars can be detrimental to your goals.
So what do we do?
WE COUNT CARBS, keep them low and fuel our bodies with ketones!
If you are a newbie, you will need to do some mental shifts and planning, but it gets easier and you will find your yummy faves. I love using the App “My Fitness Pal” to track my Macros (Macronutrients) and make sure I am getting the right amount of FAT, medium amount of protein and LOW LOW carbs! (Those carbs get a little sneaky). Also you get to eat DELICIOUS food recipes that are even HUSBAND APPROVED! (And all the wives shouted AMEN!)
Here is a quick start guide to keep you on track. Stay on the lookout for all sorts of recipes, treats and tons of FUN!
If you are posting a recipe or starting this way of eating, make sure to use the hashtag #thisishowweketo so I can keep up with your progress.
p.s. TO learn about the DELISH and energizing/brain boosting/inflammation reducing EXOGENOUS Ketones we use, check out my hubbys site: http://justinthomas.experienceketo.com/
*MEDICAL DISCLAIMER: The information, advice, statements, and testimonials made about diet as well as products mentioned in this report have not been evaluated by the United States Food and Drug Administration (FDA). The information in this report and the products listed are not intended to diagnose, treat, cure or prevent disease, nor are they intended to replace proper medical help.It is always recommended to consult with a healthcare professional before starting any new diet or excercise program, specifically if you have a heart problem or kidney disease. These statements and testimonies are my own. User submitted testimonials are based on individual results and do not constitute a guarantee that you will achieve the same results – what works for one may not work for another.