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What Are Some Health Benefits of Ketogenic Eating?

colorful fresh platePaleo. Vegan. Mediterranean. Many people jump on the newest weight loss bandwagon without hesitation, only to be disappointed with slow, unsustainable results that leave them hungry and feeling worse than before. It can be extremely challenging to change the way you eat, possibly even starving yourself calorically, only to get disappointing results. With ketogenic eating, however, you can feel fantastic.

What Is It?

Ketogenic eating is a healthy, sustainable way to eat that will keep you feeling full and satisfied, not deprived. You also will be able to reach your weight loss goals.

This approach to eating involves consuming high amounts of healthy fats, moderate amounts of protein, and low levels of high-antioxidant carbs, such as green, leafy veggies. Another benefit of ketogenic eating is it’s gluten-free and sugar-free.

The goal of ketosis is to alter how the body burns food for fuel, specifically by turning healthy fats into ketone bodies that then fuel your cells.

What Will I Eat?

Here are the main staples of ketogenic eating:

  • Olive, coconut, and avocado oils
  • Nuts and nut butters
  • Eggs
  • Grass-fed butter
  • Hard cheeses (dairy-free is another option)
  • Grass-fed animal proteins
  • Cruciferous vegetables
  • Small amounts of berries

The Problem With the Standard American Diet

In the Standard American Diet, fuel is obtained from the large number of carbohydrates and sugars that people consume. This means that glucose is the primary source of cellular energy in the body. Unfortunately, there are health conditions that can result from the high consumption of carbs and sugars. These include many chronic and debilitating illnesses, including obesity and Type 2 diabetes.

Conditions Ketogenic Eating Can Address

When eating to achieve ketosis, the body adapts to burning fat, creating ketones for fuel instead of glucose. This type of eating has been used to help address many conditions in the body. These include obesity, Type 2 diabetes, hormone imbalances, childhood epilepsy, Alzheimer’s, arthritis and chronic inflammation, fibromyalgia, insulin sensitivity, chronic fatigue syndrome, migraines, MS, nonalcoholic fatty liver disease, and many others.

In Dr. Joseph Mercola’s book, Fat For Fuel, he does an excellent job of documenting the benefits of ketogenic, or metabolic, eating.

How It Can Help With Weight Loss

Wondering how ketogenic eating can help you lose weight? When you consume high levels of healthy fat, your body increases the pathways that naturally burn fat to be used for fuel. In the absence of too many carbs/sugars, it begins to burn the fat you are storing. This leads to fast and healthy weight loss.

Sample Menu

Here is a sample menu that would be considered to be high in fat, moderate in protein, and low in carbohydrates:

Breakfast Smoothie
½ cup wild blueberries
½ cup frozen spinach
½ avocado
1 tbsp collagen protein powder
1 cup coconut milk
1 cup water
1 tbsp avocado oil

Blend until smooth.

Lunch
2 cups leafy greens
½ cup tomatoes
1 oz goat cheese
1 hard-boiled egg
1 pickle spear
2 cherry peppers
1 Tbsp olive oil
Snack
2 tbsp almond butter
1 tbsp coconut oil

Stir together and enjoy.

Dinner
2-4 oz. grass-fed ground beef or lamb
2 cups green beans or cruciferous vegetables like broccoli, Brussels sprouts, or cauliflower
1 tbsp oil of choice

The Detox Phase

If you’re considering ketogenic eating, it’s important to know that there’s an associated detox phase that’s often referred to as the “keto flu.” Because every person is different, it’s essential to consult with your healthcare provider before making dramatic changes to the way you eat. If you are interested in ketogenic eating for weight loss, be sure to look for a practitioner who specializes in ketosis or metabolic weight loss. They can help guide you step-by-step on your journey to better health.

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