In other to follow keto and live the optimal keto lifestyle, you must be willing to change your perception of food and how everything that surrounds it works. You need to be in the right state of mind as well to complete this task and make it a part of your life.
People will see the changes when you start taking keto as a lifestyle rather than a weight loss program even if that’s part of what it plans to achieve. The focus on weight loss can be excessive if your overall well being is not benefiting thereby not allowing you to live an optimal ketogenic lifestyle.
What sought of foods are ideal for optimal ketogenic living?
Every food is essential to the body provided it contains at least one of the primary nutrients the body needs in other for it to continue functioning on a daily basis. A slice of bread is as significant as a more prominent size of fish that is used to fill the stomach with its carvings.
Because the nature of Ketogenic enthusiast is to focus on the food itself and not what they are getting on each slice, spoon, or any other unit measurements, they tend to lose track very quickly in trying to attain a ketogenic living.
One of the nutrients that are very important to the keto living is protein. Protein can repair tissues and build muscles, if you are going to be running on a low carb diet during your program, it will come in handy to add proteinous food to your long list of food items.
Here is why
it’s a no-brainer to understand that attaining a ketogenic lifestyle comes with losing weight at some point in time. The processing of losing that weight is what proteins take care of. The weakness that comes with it, how your body reacts to it, is the job of the Proteins in your body
- Another reason why proteins are looked very much during the ketogenic process is their ability to help build muscles. Without enough protein in your body, you will not be able to convert the shredded weight into muscles as quickly as you would want.
- Protein holds a lot for an optimal ketogenic living which is why it’s mostly consumed by Keto lovers.
- High-fat content
- Depending on the type of fat that is being discussed in most keto blogs, optimal keto living involves taking the right kind of fats. Fats exist in our vegetables, seeds, bread, dairy products; etc
- polyunsaturated fats gotten from porks, red meats should always be avoided if one is looking to attain the right kind of shape within the stipulated time.
- Fat and oil from shellfish, oysters, fish, seeds, and avocado oil should be encouraged among others.
Carbohydrate and a healthy keto living
The ketogenic diet is a low-carb diet, i.e., low in carbohydrates and proportionate to the body. It involves consuming natural products, which minimizes the consumption of products rich in carbohydrates such as refined sugar, bread, pasta, potatoes, rice.
Scientific evidence abounds about the effectiveness of low-carb diets regarding fat loss, blood sugar control and other health benefits in other to attain the optimal ketogenic lifestyle.
A low-carb diet (low in carbohydrates) is a diet that does not provide more than 100g of carbs a day.
The ketogenic diet goes further by lowering the bar between 25 and 50g of carbohydrates per day, according to some of the best ketogenic diet book.
So the ketogenic diet is low-carb, but not all low-carb diets are ketogenic.
How to have Ketonic bodies for an optimal ketogenic living
One of the consequences of carbohydrate restriction is the production of ketone bodies. Blood or urine tests measure this.
When carbohydrate intake falls below a certain threshold (about 50g), the liver starts to break down fatty acids into glucose that will then be used by the cells as a source of energy.
Foods to avoid
The ketogenic diet is low in carbohydrates; it is important that you avoid foods containing:
Sweet products, Soda, Alcohol, Juice, Cakes, Ice cream
And other industrial products
Cereals and tubers
Bread, pasta, pizza and other wheat products like
Rice, corn, oats, millet,
Potato, sweet potato, yam,
Carrots, Beets, Legumes, and pseudo-cereals.
For an effective ketogenic lifestyle, you can read more on the keto diet.
Switching from a high-carbohydrate diet to a high-fat diet (and moderate protein) gives the body it’s optimal functioning. It burns fats.
In a study, two groups of obese follow either a ketogenic diet or a diet low in lipids. After 24 weeks, the ketogenic team lost almost double what the other group lost, more than 9kgs on average.
The body uses two types of “nutrient”: carbohydrates and fats to burn energy.
When glucose is abundant, it is used primarily by all organs including the brain. But when you follow a deficient carbohydrate diet like the ketogenic diet, your body uses ketone bodies as energy.
For simplicity, the nutrient”fats” is burned without creating many reactive oxygen species (ROS), contrary to carbohydrate which creates a lot of it.
Furthermore, the use of carbohydrates causes accumulation of free radicals leading to inflammation, including premature degeneration. Burning fat instead of carbs is anti-inflammatory.
Just like your body, your brain can work with two energy sources, glucose and ketone bodies (fats). It can predominantly substitute glucose for ketone bodies (only certain parts of the brain function with glucose).
If it does not have glucose available, your body produces it from glycerol. The latter is derived from the degradation of triglycerides, just like ketone bodies.
Carbs are not necessary for your diet
As you will have understood, keto diet allows you to get rid of carbs that are not necessary. But what is the relationship with the performance of your brain?
The ketogenic diet was initially developed to treat epilepsies and mitochondrial diseases.
The ketogenic diet is the only (natural) remedy for epileptic children when conventional drug treatments are powerless. 90% of patients have decreased or eliminated seizures by adopting this type of diet.
Why does this have such an effect on the brain?
The use of ketone bodies (fats) promotes the production of neurotransmitters essential to the brain and allows for better blood flow
On the other hand, the use of glucose produces “waste” during its degradation which would disrupt the functioning of the brain.
Sugar has an impact on the brain. You must at least know a person who is sensitive to sugar, who enters a phase of excitement when she eats it, or who is physically impossible to do without bread.
In general, the brain works optimally with ketone bodies (fats); this is the old model of the functioning of your brain, the one that helps to restore senses in children, and people with Alzheimer’s.
Reduced cancer risk
The cancer cells are reprocessed anarchically and faster if they have the fuel “carbohydrate” available.
But unlike “healthy” cells, cancer cells do not use ketone bodies (fats). Ketosis is a great help to starve cancer cells.
The ketogenic diet improves the condition of diabetics. Maintaining low insulin levels prevents insulin resistance, type 2 diabetes, and related problems. Following a ketogenic diet improves insulin sensitivity by 75%.
People with diabetes who follow a low-carb die significantly reduce their dependence on drugs and can reverse their condition.
During fasting, the state of ketosis is characteristic of the mode “survival” in which the body is put to. The body will tap into its fat reserves and can hold several weeks without altering its vital function.
The ketogenic diet also puts the body in a state of ketosis.
This condition increases blood levels of leucine and other essential proteins to the proper functioning of the body.
The state of ketosis, induced by the young or a ketogenic diet, lengthens life expectancy, notably by improving glucose metabolism and reducing inflammation.
Ketosis (and thus the production of ketone bodies) is one of the factors regulating the growth processes of cells and genes, which play a major role in the acceleration of aging, cellular and intracellular regeneration, and rejuvenation (autophagy and mitophagy)
Optimal ketogenic living is one lifestyle we should try to stay on, its healthy and builds up the immune system.