What is Ketogenic Way of Eating? How Does It Work?

Hi Y'all!

Recently, I have had some friends and family reach out to me about the Ketogenics way of eating.

I am always happy to help anyone interested in learning about Keto and it's healthy benefits. I decided that it would a good time to Blog some of this information to help those interested understand what the Ketogenics lifestyle entails, and why it works.

What is Keto?:
Ketogenics is a high fat/moderate protein/very low-carb (20 net or less carbs a day) way of eating /WOE. What you consume in food contains 75% fat, 20% protein and only 5% carbs.

Here is a list of foods that need to be reduced or in most cases eliminated on a Ketogenic diet:

But don't fret! There are alternatives to almost every one of these items below!!

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: These are highly processed and often high in carbs.
• Some condiments or sauces: These often contain sugar and unhealthy fat.
• Unhealthy fat: Limit your intake of processed vegetable oils
• Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis. (Although if you are going to have Alcohol, hard liquor like Vodka is okay in moderation).
• Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

The Science Behind It:
The Ketogenic diet (often termed Keto) is a very low-carb, high-fat diet.

It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. (Not to be confused with Ketoacidosis... that's the bad type of Ketones).

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.

https://www.healthline.com/nutrition/ketogenic-diet-101#section1

Best Ketogenics References:

If you are on Facebook-- there is a community called Completely Keto. This is one of the best support/informational group on Keto out on the www. I can add you if you would like-- just let me know.

There are a lot of books out there now that explain Keto-- the one that I used to get started and recommend is: "Keto Clarity" by Jimmy More and Dr. Eric C. Westman, M.D. (available on Amazon.com in Audio, Hardcover, Kindle).

Another great Keto reference to watch is the documentary 'The Magic Pill'. You can view this on Netflix or YouTube.  It's an inspiring documentary that reviews the basis for and the benefits of the Ketogenics way of eating.

One of my favorite bloggers / Pod-caster is Jimmy Moore. His site is: http://livinlavidalowcarb.com/

My Support:
I am no means a Doctor-- but I am a Ketogenics Way of Eating success story. Anyone that knows me well knows that I love to help people. I live to inspire others. I am here to support you. If you have questions or just need a kick in the ass to get going or stay on track-- I am here for you!

Message me if I can help in any way!

XOXO,
Jenni