In the United States, the obesity epidemic continues to grow. We have 38% of our adult population that is considered obese. Another 33% of people consider themselves overweight. This is according to the Centers for Disease Control and Prevention.
The numbers are even higher for women. Women, due to our fertile bodies, have other female-related factors that we must deal with. Elevated levels of estrogen and different female hormones cause our bodies to already have a higher percentage of fat. Obesity is medically defined as having a body index (BMI) of more than 30%. Personally, I have been dieting for most of my adult life. I am now over 50 years old. I started looking for a better way to approach food.
A ketogenic diet is a diet known as a very low carb diet. It is a diet high in fat, moderate in protein, and low in carbohydrates. Turn your body into a fat burning machine. There is a much more scientific explanation, but you basically force your body to produce ketones in the liver to use for energy. At the opposite extreme, eating foods that are high in carbohydrates and sugars will cause your body to produce glucose and raise insulin levels.
Although ketogenic is new to many, it has been around since the 1920s. Many studies have been published in The American Journal of Clinical Nutrition. The studies concluded that documented weight loss and participants were able to consume less food. The Mayo Clinic has confirmed that the ketogenic lifestyle can have a healthy effect on serious health conditions, such as cardiovascular disease and diabetes. Improves HDL cholesterol levels.
To get into ketosis, you need to cut your carbohydrates to less than 50 grams per day. Ideally 25-30 carbs max. Your fat intake should be about 75% from your meals and about 15% from protein. It varies from person to person, but with consistency, you should be able to enter ketosis within 3-14 days.
When you eat a lot of carbohydrates, your metabolism spends most of its time burning carbohydrates for fuel. You can never burn stored fat. If you decrease the amount of carbohydrates available, your body should start burning fat.
Seven tips for getting into ketosis.
1. Minimize your carbohydrate intake to 25-50 net carbs a day.
2. Include coconut oil in your diet.
3. Increase your physical activity.
4. Increase healthy fats.
5. Short periods of fasting,
6. Maintain your protein intake.
7. Test ketone levels.
If you are considering these dietary changes, it is always recommended that you consult with your doctor. Keto is a lifestyle change. You are changing the way you eat. For you to be successful, you must be consistent and consider the long-term consequences.