In the United States, the obesity epidemic continues to rise. We have 38% of our adult population that is considered obese. Another 33% of people consider themselves overweight. This is according to the Centers for Disease Control and Prevention.
The numbers are even higher for women. Women, because of our fertile bodies, have other female-related factors that we must deal with. Elevated estrogen levels and different female hormones cause our bodies to already have a higher percentage of fat. Obesity is medically defined as having a body index (BMI) of more than 30%. Personally, I have dieted for almost my entire adult life. Now I am over 50 years old. I started looking for a better way to approach food.
A ketogenic is a diet known as a very low carbohydrate diet. It is a diet high in fat, moderate in protein and low in carbohydrates. Turn your body into a fat burning machine. There is a much more scientific explanation, but basically you force your body to produce ketones in the liver to use for energy. Conversely, by eating foods rich in carbohydrates and sugars, your body will produce glucose and raise insulin levels.
Although Ketogenics is new to many, it has been around since the 1920s. Many studies have been published in The American Journal of Clinical Nutrition. The studies concluded documented weight loss and participants were able to consume less food. The Mayo Clinic has confirmed that the ketogenic lifestyle can have a salutary effect on serious health conditions such as cardiovascular disease and diabetes. Improves HDL cholesterol levels.
To get into ketosis, you need to reduce your carbs to less than 50 grams per day. Ideally 25-30 carbs max. Your fat intake should be around 75% of your meals and around 15% protein. It varies from person to person, but with consistency you should be able to get into ketosis within 3-14 days.
When you consume a large amount of carbohydrates, your metabolism spends most of its time burning carbohydrates for fuel. You never get to burn stored fat. If the amount of available carbohydrates decreases, your body must switch to burning your fat.
Seven tips to get into ketosis.
1. Minimize your carb intake to 25-50 net carbs a day.
2. Include coconut oil in your diet.
3. Increase your physical activity.
4. Increase healthy fats.
5. Short periods of fasting,
6. Maintain protein intake.
7. Test ketone levels.
If you are considering these dietary changes, it is always recommended that you consult with your doctor. Keto is a lifestyle change. You are changing the way you eat. For it to be successful, you need to be consistent and consider the long-term consequences.
