In The United States obesity epidemic continues to rise. We have 38% of our adult population are considered obese. Another 33% of persons are considered overweight. This is according to The Centers For Disease Control and Prevention.
The numbers are even higher for women. Women, because of our child-bearing bodies, have other female related factors we must contend with. Elevated estrogen levels and different female hormones have our bodies already at a higher fat percentage. Obesity is medically defined as having a body index (BMI) of more than 30%. Personally, I have dieted almost my entire adult life. I'm now over the age of 50. I began to look for a better way to approach food.
A Ketogenic is a diet known as a very low carb diet. It is a high fat, moderate protein and low carb intake diet. It turns 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 be used for energy. On the opposite end, eating foods high in carbs and sugars your body will produce glucose and raise insulin levels.
Although Ketogenics is new to many, it has been around as early as 1920's. Many studies have been published in The American Journal of Clinical Nutrition. Studies concluded documented weight loss and participants were able to consume less food. The Mayo Clinic has confirmed the keto lifestyle can have a healthful effect on serious health conditions, like cardiovascular diseases and diabetes. It improves levels of HDL cholesterol.
To enter into ketosis,you need to reduce your carbs to under 50 grams a day. Ideally 25-30 carbs max. Your fat intake should be about 75% of your meals and about 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 high amount of carbohydrates your metabolism spends most of the time burning carbs for fuel. You never get to burn stored fat. If you decrease the amount of available carbs, your body must switch to burning your fat.
Seven tips for getting into ketosis.
1. Minimize your carb intake to 25-50 net carbs a day.
2. Include coconut oil in your diet.
3. Ramp up your physical activity.
4. Increase healthy fats.
5. Short periods of fasting,
6. Maintain protein intake.
7. Test ketones levels.
If you are considering these dietary changes, it is always recommended that you check with your physician. Keto is a lifestyle change. You are changing the way you eat. In order for you to gain success, you should be consistent and consider the long term consequences.