Considering the Keto Diet? Here's What You Should Know

The “keto” diet, which is short for ketogenic, is all the rage right now in the dieting and weight-loss world. Research supports this diet’s ability to help you lose weight quickly, improve many markers of poor health, and even boost athletic performance. It’s a high-fat, low-carb plan that puts you in a state called ketosis, which forces your body to burn fat. At Marin Weight Loss & Wellness, we can help you develop and follow a keto plan, if you decide it’s right for you.

How drastic is the Keto diet?

A keto diet does require you to cut back dramatically on carbohydrates, particularly breads, cereals, pizza, pasta, and sugars. The standard American diet usually contains 55-65% carbohydrates.

Instead of carbs, on a ketogenic plan you consume a higher percentage of calories from fat. You can approach a keto diet in different ways. You might follow a standard keto plan that’s 75% fat, 20% protein, and 5% carbs. A high-protein keto plan suggests 60% fat, 35% protein, and 5% carbs.

We can also help you with specialized cyclical ketogenic diets, which involve five ketogenic days and two high-carb days per week. Or we may recommend a targeted ketogenic diet which allows for slightly more carbohydrates around any exercise times.

Which iteration of the diet you follow depends on your goals and lifestyle. Research behind the ketogenic diet, however, supports the standard and high-protein variations. For most people looking to dramatically lose weight, these options are usually best.

With all that fat, how do I lose weight?

When your body is deprived of carbohydrates, it becomes more efficient at burning fat for energy. Your metabolism goes into a state known as ketosis.

During ketosis, your body takes fat from the liver and makes ketones, a source of energy for your brain that replaces what usually comes from carbohydrates.

Your blood sugar and insulin levels dramatically drop, which can be extremely beneficial to people who are suffering from diabetes or metabolic syndrome.

What are the benefits of keto diet?

The keto diet can help you lose weight pretty quickly. The high fat intake makes you feel full and satisfied, so you don’t suffer hunger that’s often associated with dieting to lose weight.

Plus, you don’t have to diligently count calories and measure portion sizes. You can lose more than two times the weight you do on a typical low-fat or calorie-constricted diet.

The keto diet may also provide overall health benefits by lowering your insulin and cholesterol levels and decreasing the amount of inflammation in your body. You experience a reduction in risk factors for heart disease. The keto diet can also slow down of the progression of Alzheimer’s disease, decrease the number of seizures in epileptic children, and retard the growth of tumors in some cancers. The low insulin levels that result from following the diet can also ease acne flare-ups and reduce the symptoms of polycystic ovary syndrome.

What do I eat?

Our experts at Marin Weight Loss & Wellness help you devise a daily eating plan to support a keto lifestyle. Essentially, your meals will consist of red meat, bacon, poultry, fatty fish, and eggs. You can also have grass fed butter and cream as well as unprocessed cheeses, such as blue, goat, and cream. You can enjoy nuts and seeds, healthy oils, avocados, and small amounts of low-carb vegetables, including tomatoes, most green vegetables, and peppers.

You need to avoid sugary foods, breads and pasta, starchy veggies, fruits, and alcohol.

To learn more about following a ketogenic diet and how you can thrive on this plan, call our office or schedule a consultation on this website.

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