Are you tired of feeling lethargic, bloated, and sluggish all the time? Do you want to finally say goodbye to sugar cravings and start feeling great both inside and out? If so, the keto diet might be just what you need.
Whilst the majority of the Kinetic Kitchen following are those already living a lifestyle around ketogenic or other specialised diets, there are many that want to embark on healthier eating and living, but perhaps need more information as to how they can do this (#keto-curious). In this guide, we'll walk you through the basics of the ketogenic diet and how it can help you achieve your health and fitness goals, without feeling as though you are depriving yourself of tasty, fun foods.
When we reference diet, we are meaning the literal definition of what you eat and drink. We at Kinetic Kitchen do not believe in any form of restriction or deprivation (fad diets), especially when it is to look a certain way. Instead, we fully endorse a healthy way of living, nourishing yourself with foods that make you feel energetic and, above all else, happy.
The ketogenic lifestyle is a high-fat, low-carb diet that encourages your body to burn fat for fuel instead of glucose. By drastically reducing your carbohydrate intake and increasing your healthy fat intake, you can enter a metabolic state called ketosis. This shift in metabolism can have numerous health benefits, including improved energy levels, better blood sugar control and healthy weight loss.
Let’s dive deeper into some of the many benefits to following a ketogenic diet:
- Improved energy levels: With the keto diet, you can avoid the blood sugar spikes and crashes that come with a high-carb diet, leading to more consistent energy throughout the day. In short, no more afternoon slumps, headaches or struggles to get up and go.
- Better mental clarity: The ketogenic diet has been shown to improve cognitive function and focus.
- Reduced inflammation: By minimising your intake of processed foods and sugar, you can reduce inflammation and bloating in your body.
- Lower risk of chronic diseases: Studies have shown that the keto diet can improve various markers of health, including blood pressure, cholesterol levels and blood sugar control. This can vastly reduce risk of certain health conditions.
- Weight loss: By limiting your carbohydrate consumption, you can reduce your overall calorie intake and lose weight, both healthily and safely. This is not a fad diet, but a lifestyle choice to keep you at a weight, shape and size most optimum for you, as an individual.
Foods to Eat on the Keto Diet
To follow the keto diet, you'll need to eat a diet high in healthy fats, moderate in protein, and very low in carbs. Foods to include in your diet include:
- Healthy fats like avocado, olive oil, coconut oil, and nuts and seeds.
- High-quality proteins like grass-fed beef, wild-caught fish, free-range poultry and pulses.
- Low-carb vegetables like leafy greens, broccoli and cauliflower.
Foods to Avoid on the Keto Diet
To enter ketosis involves drastically reducing your intake of carbohydrates and refined sugar. Foods to minimise include:
- Sugary foods like sweets, and fizzy drinks.
- Starchy foods like bread, pasta and rice.
- High-carb fruits like bananas and grapes.
If you’ve got this far and think the keto life is for you, let’s help you begin!
Here are a few tips to help you get started on the keto diet:
- Plan your meals in advance to ensure you're getting enough healthy fats and protein.
- Stock up on keto-friendly sweet treats to help curb any cravings you may face (hello KETOnuts!).
- Consider tracking your macronutrient intake to help you stay within your daily carb limit.
- Stay hydrated and be sure to replenish your electrolytes.
- Be patient and compassionate with yourself, giving your body time to adjust to a new way of eating.
- Reach out for advice and recipes as and when needed (our email is always open for anyone with questions: we don’t believe that stupid questions exist, so you are in safe hands!)
- Sit back and enjoy the positive effects: some who switch feel they have more energy and feel healthier after as little as two weeks.
If in doubt, start small: slowly reduce your carb and sugar intake, just a little each day and week, and see how you feel. As you adjust, continue to decrease carbs whilst increasing proteins and fats until you reach a stage where you feel you are following the keto diet healthily, enjoyably and so, sustainably.
With its numerous health benefits and delicious food options, the ketogenic diet can be an excellent choice for anyone looking to improve their health and ditch sugar cravings and crashes. Start on your keto journey today and let us know how you get on: we’d love to be tagged and kept up to date with your progress!