The keto diet isn’t going anywhere. With benefits including weight loss, mental clarity, energy improvements, and more, there’s a reason why millions of people participate in an active keto lifestyle.
Why Keto Isn't a Fad
We have to be honest, we actually cringe when we hear the term "fad diet" used when talking about the keto diet. Fad diets are normally associated with quick fixes, as well as calorie and nutrient deprivation that result in short-term results BUT are not sustainable.
These are not the characteristics that should be used to describe the ketogenic diet. What makes keto far from a FAD, is that it is actually a lifestyle change in which you are upgrading your body's fuel source from glucose to ketones via a biological phenomenon called Ketosis.
It sounds scary, but ketosis is the holy grail for humans to operate the most efficiently and can lead to numerous benefits such as weight loss, more energy, improved focus, better sleep, clear skin, strength gain, reduced appetite, better digestion and balanced mood to name a few.
In addition, research is now linking ketones to reduction in heart disease factors, prevention and treatment of cancer, and improved brain function (including epilepsy and Alzheimer's prevention/improvement). Celebrities ranging from Halle Berry to the Kardashians are embracing ketosis with incredible results and we are going to explain why you should too!
What Is Keto?
The ketogenic diet is a high-fat, adequate-protein, and low-carbohydrate diet that forces the body to burn fat rather than carbohydrates.
Normally, the carbohydrates contained in food are converted into glucose, which is then transported through the body for energy. Glucose (which is basically sugar/carbs) gives you quick energy that doesn't last long (aka your daily afternoon crash around 3pm) and your body cells can't use heaps of it all at once so it saves some in your liver and muscles, as glycogen.
Once there is enough glycogen stored in your liver and muscles the remaining glucose turns into fat. That is definitely not a good thing and the primary reason you gain weight!
However, if there are limited carbohydrates in the diet, the body needs to find a new fuel source. So the brain signals for the liver to convert fat into fatty acids and ketone bodies.
These ketone bodies pass into the brain and replace glucose as an energy source and you achieve a state of KETOSIS!
Our Bodies Were Made For This
Our bodies were made with the ability to gather fuel from more than just carbs, and this is made possible by the production of ketones within the body.
What most people don’t realize is that many enter a mild state of ketosis on a daily basis. By skipping breakfast, intermittent fasting, or going for any extended period of time without carbs, the body is mildly entering ketosis as it goes elsewhere (away from carbs) for a source of energy.
With keto, we don’t reach ketosis through these methods, but rather through providing the body with certain foods that will help it reach this state. Keto in itself is natural.
If this diet was a fad, there wouldn’t be a bodily system to support it. At its core, it’s quite a simple concept - keto is backed by science, and the diet simply puts that science into action.
Keto Diet Basics
The key to the ketogenic diet is the ratio of your macronutrients. Macronutrients are fat, protein and carbohydrates.
Here is the ratio:
- 75% Healthy Fats
- 20% Quality Protein
- 5% Carbohydrates
So that means on a daily basis, 75% of your calories come from healthy fats, 20% come from quality protein, and 5% come from carbohydrates (in the form of non-starchy vegetables).
After 3-7 days (depending on the person) of adhering to the ketogenic diet, ketone levels in the blood rise to a level in which you enter into ketosis.
Once you’re in ketosis, your body is forced into burning your fat reserves for fuel rather than burning glucose. Burning fat as fuel = weight loss!
Plus, ketones are secret weapons when it comes to long-lasting energy, enhanced mental focus, improved digestion, fighting cravings, and suppressing your appetite in a healthy way! Who doesn't want all of those benefits!?!
The Benefits of Keto
The ketogenic diet comes with a long list of benefits.
To experience the best benefits, however, keto should be followed for the long haul. Results take time, and, though some happen quickly, the majority of these won’t happen overnight.
Instead, the benefits of ketosis come from maintaining a consistent keto lifestyle.
Check Out This Recipe You Can Enjoy on Keto
Keto can also be delicious! Check out this fun recipe you can make on keto.
This is the most popular recipe on the blog for our Keto Zucchini Bread Whoopie Pies.
Endless Resources Make Keto a Realistic Lifestyle
Keto is easier to follow than ever before.
With specialty foods constantly popping up in stores, endless resources online, and keto-based restaurants, it’s never been simpler to follow this diet.
These resources allow keto to be a long term option while also preventing the diet from becoming stale and repetitive.
Here are some of our favorite keto-friendly resources:
- CKL21: Our Ultimate Keto Accelerator Plan that kick-starts your keto journey in 21 days. Enjoy meal plans, shopping lists, food guidelines, and more.
- Butcher Box: Our favorite meat subscription service that delivers clean, high quality cuts right to your door.
- Thrive Market: A one-stop online shop for keto goodies, all at a major discount. This online discount retailer offers more than 350 keto products at up to 50% off of retail prices!
- Perfect Keto: Perfect Keto products were made based on the science behind keto. Their products are delicious, easy to digest, and promote better health!
All of the ketogenic resources on the market make it an incredibly easy diet to follow not just for a few weeks, but for life!
Why Keto Isn’t Working For You
If you’re having a tricky time with keto and find that it’s not working for you in the long-term, take a closer look and try to uncover what the culprit may be.
Here are a few things that may be standing in the way of your success:
You’re eating too many carbs
To maintain ketosis and reap the benefits that it has to offer, most people need to stick restricting your carb intake. Most people should aim for only 20-40 grams of net carbs each day. Net carbs = total carbs, less fiber.
You’re consuming too many empty calories
Just because it’s keto, doesn’t mean you should eat it. We make an effort to avoid most processed keto foods because they don’t follow our “clean” rule. Processed snacks may be low-carb and therefore “keto,” but they’re usually very high in calories or full of artificial sugars and additives that your body processes just like glucose. Instead focus on consuming whole real foods and fill your plate with organic vegetables, healthy fats, and quality protein.
You’re not getting enough sleep
Remember to be graceful and forgiving, and give your body what it needs - REST! Adequate sleep can do wonders for your keto journey. Sleep is your body's time to heal and cleanse. Aim for at least 7-9 hours a night.
Want to Kickstart your Keto Journey the Right Way?
Our CKL21 Ultimate Keto Accelerator Plan is a 21 day program that puts you on the fast-track to keto success. With this program, you will enjoy delicious keto recipes, weekly meal plans, grocery lists, prep instructions, and more.
Join us and let us guide you through implementing the keto diet over the next 21 days!
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