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Ketogenetics – a real answer to lasting weight loss and a healthy lifestyle
The obesity epidemic continues to grow in the United States. 38% of our adult population is considered obese. Another 33% of people are considered overweight. This is according to the Centers for Disease Control and Prevention. For women the numbers are even higher. Women have other feminine factors to contend with because of our childbearing bodies. Increased estrogen levels and different female hormones already lead to a higher fat content in our bodies. Obesity is medically defined as a body index (BMI) of more than 30%. Personally, I have been dieting for most of my adult life. I am …
Ketogenetics – a real answer to lasting weight loss and a healthy lifestyle
The obesity epidemic continues to grow in the United States. 38% of our adult population is considered obese. Another 33% of people are considered overweight. This is according to the Centers for Disease Control and Prevention.
For women the numbers are even higher. Women have other feminine factors to contend with because of our childbearing bodies. Increased estrogen levels and different female hormones already lead to a higher fat content in our bodies. Obesity is medically defined as a body index (BMI) of more than 30%. Personally, I have been dieting for most of my adult life. I am now over 50 years old. I started looking for a better way to approach food.
A ketogenic diet is a diet known as a very low-carb diet. It is a high fat, moderate protein and low carbohydrate diet. It turns your body into a fat burning machine. There's a much more scientific explanation, but basically you're forcing your body to produce ketones in the liver to use for energy. On the other hand, by consuming foods high in carbohydrates and sugar, the body produces glucose and increases insulin levels.
Although ketogenesis is new to many, it has been around since the 1920s. Many studies have been published in the American Journal of Clinical Nutrition. Studies concluded that weight loss was documented and participants were able to eat less food. The Mayo Clinic has confirmed that the keto lifestyle can have a healthy effect on serious health problems such as cardiovascular disease and diabetes. It improves HDL cholesterol levels.
To get into ketosis, you need to reduce your carbohydrates to under 50 grams per day. Ideally 25-30 carbs max. Your fat intake should be around 75% of your meals and around 15% protein. It varies from person to person, but with consistency you should be able to get into ketosis within 3-14 days.
When you eat a large amount of carbohydrates, your metabolism spends most of its time burning carbohydrates for fuel. You can never burn stored fat. When you reduce the amount of carbohydrates available, your body has to switch to burning fat.
Seven tips to get into ketosis.
1. Minimize your carbohydrate intake to 25-50 net carbs per day.
2. Include coconut oil in your diet.
3. Increase your physical activity.
4. Increase healthy fats.
5. Short fasts,
6. Maintain protein intake.
7. Test ketone levels.
If you are considering this dietary change, it is always recommended that you consult your doctor. Keto is a lifestyle change. You change your eating habits. To be successful, you should be consistent and consider the long-term consequences.