Welcome to the community here at livingwellwithketo.com where you will find all the information you need to start the keto diet and reach your weight loss and health goals.
All aspects of keto eating, food charts, supplements and strategies for losing weight are discussed here.
We hope you find this site interesting, informative and encouraging.
Scroll to end for “About me” and see the list of the latest articles on the right.
and click below to find out why the old calorie in / calorie out method is stopping you from losing weight and reaching your health goals.
Or read this quick introduction to the keto diet:
What is the keto diet and how does it work?
The keto diet plan is a low carbohydrate, medium protein , high fat diet. It’s sometimes called the ketogenic diet or the low carb diet.
Your body has to produce a continous supply of energy and it has two ways of doing this.
It’s preferred route is to convert the carbohydrates you eat into glucose for energy. The average western diet tends to be carb heavy, and so this is the method that is normally chosen, and there is no need for your body to do anything different.
In response to the available glucose, insulin is produced to manage the use of the glucose and to move any excess to be stored for later use.
When you lower your intake of carbs – normally for a keto diet it will be below 20g per day – your body no longer has sufficient carbohydrates to convert into glucose for energy.
In response to this, your body will begin to use fat for its immediate energy needs. As your body breaks down fat into glucose for energy ketones are formed, giving the keto diet it’s name.
When you first begin low carb eating you will use your store of glucose in your liver and once this is depleted the process of converting fat will begin.
Normally you can expect this to take several days to a week before you are fully in the state of ketosis.
It is this state of ketosis which helps you to burn fat and has so many proven health benefits.
As well as consuming very low carbohydrates, this diet also requires that you eat a medium amount of protein and obtain most of your calories from healthy fats.
Foods such as bread, pasta, rice and potatoes are out, and the focus is on meat,fish, eggs, dairy products and above ground vegetables.
Healthy oils such as olive oil, coconut oil, butter and cream from grass fed cows. Nuts, avocados, and cheese and any other low carb food you enjoy.
The emphasis is on whole, nutritionaly dense foods. Junk food and pre made meals are not recommended.
You eat until you’re full, and calorie counting isn’t necessary. Stop Counting Calories, Lose Weight and Gain Control
People choose this diet when they want to lose weight or reverse one of the many health conditions caused by a carb heavy diet.
Many people use the plan long term because they enjoy the health benefits and generally feel happier and more energetic when in ketosis.
The original keto diet was developed in the 1920s to control seizures in children with medication resistant epilepsy.
Since then, it has been discovered that its other health benefits include controling blood sugar levels and reversing type 2 diabetes.
It can also reduce the risk of developing Alzheimers disease, improve cholersterol levels, inflamation, cognitive function, sleep, high blood pressure, migrains, polycystic ovary disease and depression.
What happens to your body once you’re in ketosis
Once you have been following the keto diet for a few days – this varies from person to person- then your body will be in a state of ketosis.
That is to say, without its regular supply of glucose which is produced by the carbs in your diet, your body has switched to its alternative supply of fuel.
When glucose levels drop, levels of insulin in the blood also drop and the body out of necessity, turns to your own fat stores to supply its energy needs.
This is good news if you are hoping to lose some of your stored fat, but you will certainly feel the health benefits too.
With the body using its own fat stores for energy, your energy levels will remain stable throughout the day.
There won’t be the ups and downs associated with fluctuations in blood sugar. No more mid-afternoon slump.
When blood sugar levels drop this normally signals to your body that you’re hungry. With ketosis there is a big reduction in hunger as your blood sugar levels remain more stable throughout the day.
You will find that you are not needing to eat as often as you would normally, and the high fat intake will leave you feeling full for much longer.
This is a diet that is as much about getting healthy as it is about weight loss.
Myths about the keto diet plan
There are many myths doing the rounds of the internet, and here are a few of them:
- Keto is a high protein diet and will damage your kidneys – no it is not. The keto plan is moderate protein, and you can work out how much protein you need based on your weight.
- You cannot live forever on this diet – you can and there is overwhelming evidence of people living this way for many years. Some people choose to come on and off the diet, or only do it for a short while. It all depends on your goals.
- You need to base your diet on carbohydrates – false. There is no such thing as an essential carb. It is now well known that too many carbs are the cause of weight gain, inflammation and many diseases. These include Type 2 diabetes, certain cancers and neurodegenerative diseases.
- High fat intake will cause heart problems. There is plenty of evidence that this is not true. We do not need to avoid saturated fats.
Who needs to take extra care when starting a keto diet
There are some people who take medication for diabetes or high blood pressure who do need the help of a doctor to manage their condition if they start this diet.
That isn’t to say that they cannot do keto ( this diet is of huge benefit to these groups) but they will need to adjust their medication as this diet will affect blood sugar, and alter salt levels, particularly during the first few days.
These groups of people will need to adjust their medication as they continue with their keto diet.
What’s not to love?
The keto diet is far from restrictive. It includes meat, fish, cheese, butter, cream, berries and above ground vegetables.
It’s a diet full of variety, and one which will keep you feeling full between meals.
Some people use keto to reach their weight loss goals, while many others have health issues that can be helped with the keto diet.
When using the keto diet to manage health problems it is a nutritious and healthy diet which can be followed long term.
Many choose to stay with the keto lifestyle as they find they are healthier and happier than they have felt in a long time.
With so many whole foods available, it is always possible to eat a tasty and nutritionally complete meal.
The option is there to cycle in and out of ketosis, and this certainly gets easier once your body is fully adapted to burning fat for fuel.
However, a growing number of fans like to stay with keto full time, from several months to many years.
As long as the correct amount of carbs, protein and fats are eaten you will soon be feeling the weight loss and health benefits of this amazing diet.
The keto diet is super popular, and you’ll soon see why.
Without a doubt, it is the quickest and most healthy way to lose weight and keep it off.
Moreover, people have seen long-standing health problems reversed. They have also minimised their chances of developing a long list of deseases and health issues as they grow older.
So, is there anything not to love?
I don’t think so, and here I want to give you all the information you need to start or continue with your keto journey to a healthier and longer life.
These articles may also interest you:
How Does a Keto Diet work – An in depth look at the science behind the keto diet
I’m a freelance writer with a special interest in everything that can help us to achieve our goals of living a long and healthy life.
For me, low carb and keto eating, exercise, social interaction, and sleeping well are all vital if we are to live our best and healthiest life.
I’m passionate about spreading the message that we do not need to be a victim of our genes nor poor dietary advice.
It’s my hope that you will find all the information you need here at www.livingwellwithketo.com