Ketogeinc diet, pros and cons.
So this question comes in quite a lot from online clients to our trainers and we think it is time to clarify some things surrounding the Ketogenic diet.
So basically what the Keto diet is a diet that consists of high fat low carb and medium amounts of protein.
The idea with the keto diet is to put your body into a state that is called ketosis.
Ketotis means that your body is in a metabolic state, and the objective is to burn fat, so your body will not have enough of carbs, so it start to burn fat instead.
And it means that you have high levels of ketones in your blood steams.
So basically your body should burn ketones and fat instead of glucose(sugar).
So you want your body to use fat as fuel instead, and because of this fact you will burn body fat in the process.
There are many scientifically proven health benefits with the keto diet.
Among those are to help prevent against diabetes, Alzheimer’s disease and cancer.
There are a few different keto diets, but we would advice beginners to start with the SKD which is the standard keto diet.
It consists of the following intake of 70% fat, 20% protein and 10% carbs.
When we talk about the nutrients you need to consume to put your body into a well working keto diet, we will list some of them here for you.
So you can consume the following items on a weekly basis.
Cream ,Butter, meat, fatty fish, eggs, almonds, walnuts and then all kinds of spices together with low carb vegetables like for for instance tomatoes and green sallad.
You can also have strawberries as a treat during the keto diet.
There is usually a two week period until your body gets into the ketosis state.
And we are not goanna lie to you, most likely you will have stomach issues like diarrhea and other symptoms.
These tend to go over after the initial 3 week period.
So the foods to avoid are quite simple to follow, those are the ones listed here.
NO alcohol, because alcohol is full of sugar.
No rice or pasta.
And no potatoes or sauces and no fruits besides some strawberries from time to time.
And no sweeteners in sugar free diet soda or foods.
We recommend that your carb intake comes from Oatmeal in the morning and the rest from your protein shakes mainly Casein.
So from this perfect meal for weight loss we have to remove the potatoes and the carrots, when it comes to the broccoli you can remove it or keep it, we leave this up to you.
What then remains is the chicken breast prepared in real butter and the walnuts.
So what are then the pros and cons of the keto diet for normal people.
It is quite clear that there are many health benefits to your body to avoid diseases and the loss of excess body fat.
The cons are that this is a very boring diet to be on because lets face it, we all love carbs.
And you will be very limited in social gatherings when you can eat or drink almost no carbs what so ever.
A few things that we want to make very clear based on our long experience with the keto diet, is that many have stomach issues for the first 3 weeks time.
And this means diarrhea and other related issues.
Also your body will be screaming , where is my glucose(sugar) and for some this means headaches and fatigue.
But these symphtosm will all pass after the first 3 weeks.
Usually in week 4 these issues have vanished.
If there is one word that our clients have used more than anything else is the word boring.
So it is boring to be on a keto diet.
We do not normally use Keto diets for clients other than those who have big problems with their thyroid hormone.
The thyroid hormone issue(lack of) makes you go up in weight when you just look at food.
For those clients we recommend this keto diet.
And sually you can try it for 3-4 months time, and then make a decsion if you are goanna stay on it for a longer peiod of time.
Most of our clients stay on it for a period of 6-12 months, and then they usually do not go back on it again!.
If you are a weight loss beginner, we advice you to check out our blueprint for our program from LWC at this link here below.
Or if you can afford, you can join us as an online client true our shop , see the link here below.
So take care and stay safe.
The LWC team.