Here's the thing ... the Ketogenic Diet (often called Keto) has been around forever! But, over the course of however many years, we've trained our bodies to think that fat is bad and we've limited our healthy fat intake with the idea that we would lose weight in the process.
In our heads ... we think if we decrease our fat intake it will decrease the fat weight in our body.
But, the reality?
Our bodies need energy. Naturally, right? But, because we've limited our fat intake, our bodies have learned to get energy fuel from the first thing available: carbohydrates.
So, we load up on carbs and sugars to maintain our energy - hellooooo busy family schedule! In doing so, our body fuels itself off of the energy source we consistently feed it - carbs! The fat that we actually do consume ends up not being resourceful and sits around in your body waiting for it to serve a purpose. Think :: the waistline that won't shrink! When you're using carbs for energy, your fat has nothing to do but sit and wait.
Makes sense, right?
Here's where science gets pretty cool ...
When we focus on lowering our carb intake (to a lower amount than what we're used to running on), the body goes into a state of Ketosis.
This is a completely natural process and one that we, at DAP, feel is beneficial to the weight loss and healthy lifestyle process.
While the body goes into Ketosis, it produces Ketones ... which are like little cheerleaders motivating us to use up the fat for fuel! Like, hey! We don't have any carbs to run off ... let's use the fat! Rah-Rah-Rah! ;-)
If you think back to a ton (like hundreds) of years ago, when a famine would hit, people would automatically live off of a lower carbohydrate diet. By increasing their fat intake, the body was able to sustain for much longer periods of time. Talk about survival mode!
The goal with eating a Ketogenic diet is to force your body into a metabolic state of Ketosis by lowering your carbohydrate intake and increasing your healthy fat intake. Yes, I'm talking bacon and avocados here.
We focus on lowering our carbs, not calories, to get to the state of ketosis and producing those cheerleader Ketones!
Why do I want to Keto?
As previously mentioned, being in a state of Ketosis provides energy from fat sources in your body. #winning
Should be enough to motivate you ... I would think. But, you want more? Here we go!
The benefits of following a Keto diet are as follows:
- weight loss
- lower blood sugar (Type 2 Diabetes)
- improved cholesterol levels
- reverse effects of Cardiovascular Disease
- can help with PCOS
- stronger brain function - less cloudy thoughts
- lowers Irritable Bowl Syndrome (IBS) symptoms
- increased Mitochondrial function
- increased endurance performance (hello #dappowered athletes)
- decreased pain and lowered inflammation
- stable energy levels
- lower heartburn
- decreased fatty liver disease
- migraine treatment
- clean burning fuel for the body
- mood stabilization
- easier to fast
- provides some relief to Parkinson's, Epilepsy, and Alzheimer's Diseases
Now, of course, you should always speak to a medical professional when dealing with your personal health goals and/or issues. These are some of the benefits we found through our research and can only speak of the benefits we personally experience by following the Keto diet.
How to keto?
The Ketogenic Diet follows a simple formula:
low carb (5% of your diet)
moderate protein (25-30% of your diet)
high fat (65-70% of your diet)
So, what does that look like? That looks like bacon!!
In all seriousness, here are some things to think about when transitioning to a Keto lifestyle:
1. Low Carb: Your goal here should be to focus on lowering your carb intake everyday. And, when we say carbs, we're talking about ALL carbs - healthy carbs, too! If you don't know, most everything we eat on a daily basis has a carb value associated with it. From spinach to carrots, and bananas to pineapple! You'll want to focus your carb intake on nutrient dense VEGETABLES to enter into Ketosis. Keep in mind, the more careful you are with restricting your carb intake, the faster you will get your body to Ketosis.
2. Moderate Protein: Many people are under the assumption that if you want to lose weight, you should focus on eating only protein. But, here's the thing, if you are constantly eating protein, your body will hit a max protein intake, and then break it down into glucose. Ultimately, it spikes your blood sugar which increases your body's need for insulin. Since, we're trying to reduce the sugar and insulin amounts in the body, then high protein is definitely not the goal.
3. High Fat: Here's where your focus shift is going to be different than a typical lifestyle. You are FUELING your body with FAT. So, you want to increase your fat intake! You want to increase your FATS with things like coconut oil, grassfed butter, macadamia nuts, fatty meats like Ribeye, avocados, full fat cheeses, full fat cream cheese, full fat sour cream. Get the picture, here? You want your body to have the fat to fuel on! Think about what we mentioned above. You don't want the fat to not have a job to do. ;-) So, encourage it to fuel your system!
So, if you've read this far, you're pretty caught up on how to be #dappoweredwithketo.
Now, you're probably wondering how to get started. If this is all new to you, you're going to want to mentally prepare to make thought-process shifts and also plan for a new way to a healthier lifestyle.
Some of our favorite apps to use:
1. My Fitness Pal: This is a free app that allows you to adjust your macros (carb counting), track your calories and document daily workout efforts.
2. Low Carb Diet Tracker Pro by Carb Manager: This is specifically for managing your carb intake. It also measures your calories per day.
3. Keto Diet App: This tracker app is made just for keto-ers! There are recipes, food tracking abilities, and carb counting tools. Perfect for a newbie!
Think you're too busy to keto?
At Dynamic Athletic Performance, we are busy. Between running our facility, processing orders through the #dapshop, and raising our young family, counting macros can be an extra challenge for our hectic lifestyle. Can you relate? Check out our Exogenous Ketones that we encourage all of our athletes (and non athletes!) to try!
You can learn more about the DELICIOUS and energizing/brain boosting/inflammation reducing EXOGENOUS KETONES, we personally use, here. It's perfect for busy moms, training athletes and even those just starting a weight-loss or healthy lifestyle journey.
MEDICAL DISCLAIMER: The information, advice, statements, and testimonials made about diet, as well as products mentioned above 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 exercise 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.