The obesity epidemic in the United States is worsening. We have 38 percent of our adult population that is obese. Another 33% of people are considered overweight. According to the Centers for Disease Control and Prevention, this is the case.
Women's numbers are even higher. Women face additional female-related factors as a result of our child-bearing bodies. Elevated estrogen levels and other female hormones have already resulted in our bodies having a higher fat percentage. Obesity is defined medically as having a body mass index (BMI) of more than 30 percent. I've been dieting for almost my entire adult life. I'm now over 50 years old. I started looking for a different way to approach food.
A ketogenic diet is a very low carbohydrate diet. It is a diet with a high fat, moderate protein, and low carbohydrate intake. It transforms your body into a fat-burning powerhouse. There is a much more scientific explanation, but the basic idea is that you force your body to produce ketones in the liver for use as energy. Consuming foods high in carbs and sugars, on the other hand, causes your body to produce glucose and raise insulin levels.
Although many people are unfamiliar with ketosis, it has been practiced since the 1920s. The American Journal of Clinical Nutrition has published numerous studies. Weight loss was documented in the studies, and participants were able to consume less food. The Mayo Clinic has confirmed that the keto lifestyle can benefit serious health conditions such as cardiovascular disease and diabetes. It raises HDL cholesterol levels.
To enter ketosis, you must limit your carbohydrate intake to less than 50 grams per day. Ideally, no more than 25-30 carbs. Your fat intake should account for approximately 75% of your meals and 15% of your protein intake. It varies by individual, but with consistency, you should be able to enter ketosis within 3-14 days.
When you eat a lot of carbohydrates, your metabolism spends the majority of its time burning carbs for fuel. You will never be able to burn stored fat. When you reduce the amount of available carbs, your body is forced to burn fat.
Seven ketosis-inducing strategies.
1. Limit your daily carbohydrate intake to 25-50 net carbs.
2. Incorporate coconut oil into your diet.
3. Increase your physical activity.
4. Increase your intake of healthy fats.
5. Fasting for short periods of time,
6. Continue to consume protein.
7. Check your ketones levels.
If you are thinking about making these dietary changes, it is always a good idea to consult with your doctor first. Keto is a way of life. You are altering your eating habits. To be successful, you must be consistent and think about the long term consequences.
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