Sugar produces the brain chemical dopamine. The exact same chemical hit that heroin users get.
See why that second donut was forcing you to eat it? Just plain greedy? I don’t think so.
Sugar can be every bit as addictive as hard drugs. Now you’ve eaten that donut and possibly the entire box, you will be feeling the effect.
Sugar is all around us, in sweets and baked goods. In almost all ready meals and processed meat. In drinks and even in bread.
Sugar is in the obvious things, and hidden inside the types of food that you’d imagine to be sugar free.
You need to avoid all sugar if you want to follow the keto diet. This review for the natural sweetener Erythritol is a good place to start.
It can be hard to resist, but sugar is damaging to our bodies, causes obesity and causes dangerous inflammation . This has been implicated in the development of a long list of serious diseases.
Too many carbohydrates are not good for you
Even foods that aren’t 100% carbohydrate (such as sugar) can still deliver a glucose load to your body that is way too much for you to be able to use for energy needs alone.
Just like the carbs from a donut, the excess glucose from all carb heavy foods ends up as fat and extra weight.
Grains, and I’m talking about bread, potatoes, starchy vegetables, legumes and pasta, all contain way too many carbs for your body to use unless you’re really eating a very tiny amount and who wants to do that?
For this reason those foods are not on the list of foods you can eat on the keto diet.
The aim of the keto diet is to limit the amount of carbohydrates your body gets.
By doing this you lower the amount of glucose produced and stop the storage of glycogen as fat.
When you are following the keto diet your body has insufficient glycogen to store as fat. It also does not have enough glucose to use for your daily energy requirements.
Therefore, when you begin the keto diet, your body will first of all use up all the glycogen that you have stored in your liver.
Once this has been depleted the body will switch over to it’s second metabolic pathway: burning fat for fuel.
This switch over can take from a few days to a week.
Your body begins to use either the fat you eat, or the fat you have stored, for fuel.
This second metabolic pathway is completely natural but is seldom if ever used if we eat too many carbs.
Once your body has made the switch you’ll start using your fat stores for energy. By doing this, you will be losing weight even as you continue to eat sufficient food.
Your liver works hard at metabolizing your fat (fatty acids) into acetyl-CoA. Thus giving your body the ketones which give the keto diet it’s name.
Eating the low carbohydrate keto way forces your body to run on fat.
Not only will you lose weight but fat is a very stable supply of energy . For this reason you won’t experience the highs and slumps or hunger of a high carb diet.
This is because ketosis causes a decrease in your appetite. This is the result of having stable blood/glucose levels all the time. b
The high intake of fat also tends to make you feel more satiated than other types of food.
This is why calorie restricted diets don’t work
So you can see the problem with focusing just on calories.
The real problem is too many carbs, not too many calories.
Binge on carbs and you are setting yourself up to fail on a cycle of dopamine hits. Your blood sugar levels will be swinging from high and low and you’ll be feeling hungry every few hours.
Stop beating yourself up about failing on this sort of diet.
A low calorie diet will cause you to lose weight, but will also be very difficult to keep to and does not ensure that you are eating a nutritious diet that is good for your body.
How the keto diet can help you loose weight
When you shift your focus to eating the keto diet way, you will be concentrating on getting nutrient rich foods.
Plenty of healthy fats and no more that 20g of carbohydrates each day.
Forget about the “low fat” diet treats in the store.
These are filled with sugar and processed unhealthy fats. Their carb count is high.
Read the label and see how many carbs are in a single tiny pot. Worry if there are a lot of ingredients that you can’t even pronounce, let alone should be putting into your body.
Sadly, the food industry is still turning out ever more of these “low fat” treats, all of which will play havoc with your blood sugar levels and/or be giving you a lot of unhealthy processed foods.
Everywhere the idea is pushed that the basis of a healthy diet is carbohydrates. It’s way over due to look at the science and say that isn’t true.
Our bodies do require a small amount of carbs each day, but nothing like the 200 plus grams per day in the standard western diet.
What we need is fresh whole food.
As your motivation for starting the keto diet plan is weight loss you will want to eat until you’re feeling full, no more no less.
Make sure that the food you eat is fresh and nutrient rich. Become a friend of fat, fatty cuts of meat, fatty fish (salmon is great for your omega 3 fatty acids too) butter on your steak, olive oil on your salads.
Egg mayonnaise, and yes..as you probably have already heard, you can eat bacon. Don’t over do it though, bacon is processed and so not the best choice although it is allowed on the keto diet.
After your first week weigh yourself. Note that most of your weight loss is probably going to be water.
Those fat cells that are getting emptied for energy contain a lot of water. You might have noticed that you’re going to the bathroom much more often than normal.
Note your new weight and then carry on for another week and weigh yourself again.
This will give you a much more accurate idea of the amount of weight you are loosing each week. If you have lost too much increase your intake of foods, especially fats which your body is now loving.
If you don’t see a weight loss it’s possible you’ve been enjoying your fats just a bit too much! Cut back a little until you see the weight loss you’re hoping for.
Don’t cut back on the other food macros of proteins and carbs. With a little trial and error, you will find the right amount for you.
Each person has a slightly different metabolism, starting weight and activity level so amounts needed are always approximate.
Start with the amounts suggested but know that you will have a little wriggle room to find out just what is right for you.
Keto is an amazing way of eating, and done correctly your weight issues will be a thing of the past.
You will be losing weight and finding this plan easier to keep to than you ever thought possible.