The obesity epidemic continues to grow in the United States. 38% of our adult population is considered obese. Another 33% of individuals are considered overweight. This is according to the Centers for Disease Control and Prevention.
In the case of women, this number is even higher. Women also have other feminine factors to contend with because of our child-bearing bodies. Our body fat percentage is already high due to high estrogen levels and various female hormones. Obesity is medically defined as a body mass index (BMI) greater than 30%. Personally, I’ve dieted almost my entire adult life. Now I am over 50. I started looking for a better way to approach food.
Ketogenic is a diet also known as a very low carb diet. It is a diet with high fat, moderate protein and low carb intake. It turns your body into a fat burning machine. This has a much more scientific explanation but basically you force your body to produce ketones in the liver to be used for energy. Conversely, eating foods high in carbohydrates and sugars will cause your body to produce glucose and raise insulin levels.
Although ketogenics is new to many people, it has been around since the 1920s. Several studies have been published in The American Journal of Clinical Nutrition. The studies concluded that a reduction in weight was observed and the participants were able to consume less food. The Mayo Clinic has confirmed that the keto lifestyle can have healthful effects on serious health conditions such as heart disease and diabetes. It improves the level of HDL cholesterol.
To enter ketosis, you need to reduce your carbs to less than 50 grams per day. Ideally 25-30 carbs max. Your dietary intake of fat should be around 75% and protein should be around 15%. This varies from person to person, but with consistency you should be able to get into ketosis within 3-14 days.
When you consume large amounts of carbohydrates, your metabolism spends most of its time burning carbohydrates for fuel. You never burn off stored fat. If you reduce the amount of carbs available, your body will have to switch to burning fat.
Seven tips for getting into ketosis.
1. Reduce your carb intake to 25-50 net carbs per day.
2. Include coconut oil in your diet.
3. Increase your physical activity.
4. Increase healthy fats.
5. Fasting of short duration,
6. Maintain protein intake.
7. Test for ketones levels.
If you are considering these dietary changes, it is always recommended that you check with your doctor. Keto is a lifestyle change. You are changing the way you eat. To find success, you must be consistent and consider the long-term consequences.
Source by Anita Fowler
