Still on the fence on whether the keto diet is the right diet to jump into?
Well, you might want to go ahead and jump right over that fence because based on the opinion of registered and licensed dietitian, Barbara Gordon, the keto diet can bring about various health-giving benefits such as the following:
- Makes you energetic
- Improves your muscle recovery capability
- Improves your blood sugar levels
She also added that an assortment of long-term ailments can be treated if one were to adopt the keto style of eating, and it seems that a lot of people actually find this diet particularly therapeutic.
“The ketogenic diet is of course ideal for those looking to burn off excess pounds, which is the very reason for its surge in popularity all over the world.”
According to Gordon, a ketogenic diet that necessitates restricted intake of calories or moderate consumption of them can contribute considerably to losing unwanted bodyweight.
But what if you keep your calorie consumption high during full ketosis?
Gordon says if that’s the case, weight gain may not occur, though you will find that it’s a lot tougher to lose those extra pounds.
Because of this, Gordon suggests that with the exception of avocados, you should refrain from eating fruits during your first 30 days on the keto diet.
After 30 days, you may bring back fruits into your diet but do so in a gradual manner. Gordon highly recommends low carb fruits like coconut, raspberries, strawberries, and grapefruit.
“When it comes to fat intake, keep in mind that not all of them are the same.”
Gordon states that one should go for healthy choices such as free range eggs and chicken, cottage or mozzarella cheese, extra virgin olive oil, and steaks derived from grass fed cows.
Gordon also said that unable to cope with hunger and cravings as well as unwillingness to decrease food intake, as the primary reasons behind the failures of many who attempted to lose weight via conventional diets.
“The good news is hunger and cravings for sugar-laden foods can be suppressed naturally and effortlessly when you’re on ketogenic diet.”
Such advantageous trait is one of the chief reasons that keto is fast becoming the diet of choice by those looking to burn off fat, without getting hit by hunger pangs due to calories cutback.
Gordon claims that in order to properly follow the keto diet, you should consume no more than 5% of your daily calories from carbs, another 10 to 15% from protein, and finally, 75 to 80% from quality fat sources.
This is the caloric ratio that will allow your body to cross into ketosis, thereby promoting a healthy production of ketones in your liver.
“Ketones are compounds that your body can use for energy—as opposed to using glucose— in order to achieve relatively rapid weight loss.”
Gordon mentioned that in the first couple of weeks, the majority of dieters will shed off water weight. Such occurrence is perfectly normal due to the lack of starchy carbohydrates in the body.
The avoidance of sugar in keto can lead to a substantial loss of water weight—as much as 15 pounds. Of course, the amount one stands to lose is different from person to person.
But in order to burn fat, you must give your body time to wholly adapt to using dietary fat as fuel for energy.
“Once the adaptation sets in, you will find that your body is able to scorch off stored body fat even during sleep.”
But don’t forget to keep your total daily protein intake at moderate level, or you risk kicking your body out of ketosis.
Gordon shared that the surplus of calories from protein will cause your body to convert them into glucose, therefore spiking up your insulin and obstructing ketosis.
Gordon was also kind enough to share her favorite keto diet cookbook.
Gordon maintains that the book taught her how to cook a multitude of flavorful keto-friendly meals including bacon-wrapped mozzarella sticks, cauliflower pizza, coconut shrimp, and her personal favorites— lemon cheesecake bars and coconut lemon fat bombs.
Apparently, the book is up for grabs for FREE, but who knows how long it would stay free.
If you want a copy, try this link.