The ketogenic diet, or “keto” for short, is a powerful way to take control of our health and achieve our weight loss goals. It’s a journey that requires commitment and a change in lifestyle, but with the right mindset and approach, the rewards are endless.
One of the biggest mistakes that people make when they get into keto is falling victim to the branding of pre-packaged keto products that are full of chemicals and preservatives. These products may be labeled as “low-carb” or “keto-friendly,” but they often contain artificial sweeteners, preservatives, and other unhealthy ingredients that can sabotage our efforts.
But, this is not a setback, it’s an opportunity to take a step back and reevaluate our approach. Instead of relying on pre-packaged products, we can choose to source our nutrition responsibly by choosing organic, whole foods. Eating organic, whole foods not only provides essential nutrients and vitamins, but it also helps us avoid harmful chemicals and preservatives that are often found in processed foods. This is a choice that not only benefits our health but also supports sustainable farming practices and preserves the environment.
Another way to source our nutrition responsibly is to buy from local farmers. When we buy from local farmers, we can have the confidence of knowing where our food is coming from and how it was grown or raised. Eating locally also helps support our local economy and reduce the carbon footprint of food transportation. Not only that, but local food often tastes better and is fresher than food that has been transported long distances.
It’s also important to get out of the idea of convenience when it comes to our food. Convenience is a euphemism for laziness, but we must remember that the effort we put in to prepare our own meals is a small price to pay for the benefits of having full control over what we are putting into our bodies. By cooking our own meals, we can control the ingredients, portion sizes, and cooking methods, which can ultimately lead to better health outcomes. Preparing our own meals also gives us the opportunity to learn new cooking skills, to be creative in the kitchen, and to bond with our loved ones over a homemade meal.
The ketogenic diet is a high-fat, moderate-protein, and very low-carb diet that forces the body to burn fat for fuel instead of carbohydrates. This metabolic state is called ketosis, where the body produces ketones, which are molecules that are produced when the body burns fat. When we are in ketosis, our body becomes more efficient at burning fat for energy, which leads to weight loss and improved health. The ketogenic diet has been shown to be effective in treating a variety of health conditions, including obesity, diabetes, heart disease, and even certain types of cancer.
The key to success on the ketogenic diet is to focus on nutrient-dense, whole foods, such as leafy greens, non-starchy vegetables, healthy fats, and moderate amounts of protein. Some examples of keto-friendly foods include avocados, nuts, seeds, coconut oil, olive oil, grass-fed butter, and pasture-raised eggs. These foods are not only nutrient-dense but also provide the necessary energy and macronutrients to support the body’s metabolic needs. Additionally, it’s essential to stay hydrated and consume enough electrolytes, particularly sodium, potassium, and magnesium, to avoid the keto flu and other unpleasant side effects that can occur when transitioning to a low-carb diet.
It’s also important to avoid processed foods, sugary foods, and refined carbohydrates, as these can disrupt ketosis and cause cravings. Processed foods and sugary foods are often high