As a Keto coach with 20 years of experience, I will help you understand what the keto diet really is. We will also talk about how you can do keto and achieve ketosis in a very easy way.
Many people ask several questions about who can do keto. Hopefully, in this article, you will gain more knowledge about the keto diet.
What is the Keto Diet?
The ketogenic diet has been around for nearly 100 years as a prescribed plan to help elevate ketone levels. So, nothing about this popular diet is new. Indeed, it is one of the most studied diets of all time.
The keto diet is one of the most well-known types of diet throughout the world. Millions of people are a part of this challenging and exciting journey.
With the keto diet, you can move your body in a state known as ketosis, as I have mentioned earlier. Ketosis is the effect of keeping your carb intake low. And in ketosis, this is where you lose and burn fat for added energy. The ultimate process of burning fat is accountable for producing ketones.
If you need additional energy and enhanced performance for doing exhausting physical tasks like intense workouts or sports, your ketones are the ones that are used when your carb storage turns low. What will be the effect of that? Weight and fat loss.
Is Ketosis Safe?
Ketosis is generally safe for most people and it has been done by a lot of people ever since. It is a very amazing state to give into. However, how do you do it? What does the diet actually look like?
Well, it is anywhere from 75% to 85% fat, and that is a lot of saturated fat. That is not just olive oil, but mostly animal fat. But sometimes, there would be olive oil, and maybe a small number of nuts, avocados, butter, grass-fed butter, and preferably heavy cream or aged cheese if you are not allergic to dairy.
That is where you are going to get the majority of your fat. Yes, you will get some from olive oil, but the majority is going to come from animal-based fat. Omega 3s and fish are highly recommended as well. These are the sources of your fat.
It is a moderate protein or moderate low protein, depending on how deep you need to go to get your ketone levels up. So, anywhere from 15% to 25% protein is not that very high in the traditional and modern-day world as we typically eat more protein.
Talking about the ketogenic diet, you often have to go a little lower because it actually can slow you down and get into ketosis if your protein is even too high.
And then, of course, those carbohydrates have to be very low - less than 5% of your caloric intake. Some people even consume as low as five or ten grams a day. Your high-level athletes can get away with a little bit more.
So, it is just this recipe of the ketogenic diet, which is a really strict diet in order to get your ketone levels up. And there is a lot of buzz going on around it. There is a lot of noise around the ketogenic diet.
What are the Effects of Elevating your Ketone Levels?
But here is what I am going to tell you. When you elevate your ketone levels, it improves the quality of your life. Most people look at it as a fat loss component, but it is really more about human performance. It is also about improving brain function and cognition.
Moreover, elevating your ketone levels helps in improving the muscle system and boosting the energy of your body. You perform better in your day-to-day life. Or as an athlete, you can perform better than you have ever before in the right sports.
So, if you do not have a tool to get your ketone levels up, then the only option you have is to dial this diet strictly. And I want to give you a commitment. To get the dialed in for you, it is going to take anywhere from six months to one year. You can get into ketosis in three days or in six weeks.
However, to keep your ketones elevated up to a higher level to get the really big and productive benefits, it will take six months to a year of mastering this diet. I promise you, it is not an easy task and goal. I am not going to lie - it is extremely hard.
Things to Remember in Keto
To be successful in this diet, you have to be very dedicated and extremely disciplined to maintain that kind of lifestyle for a very long period of time.
Furthermore, humans need to have their ketones elevated for a long period of time. When doing keto, there is no room for being lazy. It takes a lot of dedication, perseverance, and hard work to achieve your most desired results.
If you are looking for optimal results and you are in pursuit of the next level and high-quality energy source in your body, you need to be dialed in on that diet, unless you have a magical tool that you can utilize to keep your ketone levels up while you are doing a ‘lazy’ keto. But, in reality, that will not work effectively and productively.
The ketogenic diet is very strict. Cheating will not give you great results. The keto diet is really specific and there are no other variations into it to change your life forever. And like I said, unless you have that special tool, which you won’t find anywhere. So, if you have decided to do the keto diet, you have to make sacrifices. You have to be disciplined.
Ketones are indeed great and beneficial to our health. You should be elevating them as well. You can completely change your life with it if you can just keep them up there permanently for a long period of time, which is about six months to a year. Keep those ketone levels up and you will always feel amazing and you will perform better than ever.