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Food, Keto, Lifestyle

Keto Diet Guide: How to Start Keto Lifestyle

  • Credits to all the orignal owners of the pictures I used for this image. I do not intend to own them. Thank you.

  • Credits to all the orignal owners of the pictures I used for this image. I do not intend to own them. Thank you.


What exactly is Keto? Why is it a Fad Diet nowadays? Does it really work?

Keto diet is a high-fat (good fats), moderate-protein (meat, poultry, fish), low-carbohydrate (sugar) diet that in medicine is used primarily to treat difficult-to-control epilepsy in children (Wikipedia).

It’s a kind of diet that will eventually lead you to losing fat by consuming more fats. How is that possible? The process is called Ketosis in which fat is converted in the liver to ketones, where the “keto” is derived from. Ketones will now be used as fuel by cells in the body. Originally, our body’s original source of energy is glucose or sugar.

Under these circumstances, as soon as the body’s limited reserves of glucose (sugar) starts to run out, your entire body switches its fuel supply to run almost completely on fat. The levels of the fat-storing hormone insulin (a hormone produced in the pancreas by the islets of Langerhans, which regulates the amount of glucose in the blood) levels become very low, and fat burning increases dramatically.

To understand clearly, instead of body using glucose (sugar) as energy, your body will now use ketones (from fats) as energy.

That’s all from my understanding and I don’t want to go much into details because I’m not an expert. I think it is still be best if you will consult a doctor or a nutritionist. I did gain my knowledge by self research.

Good fats are those fats found in avocado, red meat, butter, ghee, lard, cream, eggs, coconut oil (MCTs), extra virgin olive oil, fish, fish oil, flaxseed and chia seeds.

Sounds expensive right? Yes and No. Kind of depends on you but, you can actually use those coconut oils in groceries and use that for frying or deep frying.

Proteins, of course, comes from meat, fishes, shellfishes or the likes but be wary because too much protein will turn into carb. To avoid these, make sure put a lot of leafy veggies in your daily diet.

In Keto diet, you will have to keep a small amount of sugar of carb into your body, daily to be able to get into Ketosis.

Here’s how you can only have 20 g of Sugar or Carb everyday.

It’s really simple.  I omitted sugar or any kinds of carbohydrates in my daily diet. What kind of carbs should be avoided?

  • Grains : Bread, rice, crackers, and cereal, anything that has starch to it, tofu (I am a Filipino and yep, I did not eat rice, pasta or bread.)
  • Dairy: Milk, yogurt, and ice cream
  • Fruit: Whole fruits and fruit juices (even fresh juices),
  • Legumes: Beans (string beans/sitaw, Baguio beans or the likes)
  • Starchy Vegetables:Potatoes, corn, sweet potatoes (here’s a reminder: Every plant that is harvested under the soil will probably not be Keto friendly so, do your own research before purchasing)
  • Sugary Sweets: foods and drinks, anything made from sugar or has sugar on it

REMEMBER THAT SUGAR IS THE ENEMY OF KETO DIET.

But, don’t get me wrong. You can still have sugar in your daily diet but you have to keep it at strictly low level, like 20 grams of sugar everyday to get into Ketosis. (Note that some people has higher grams of sugar that they allow into their Keto diet. To each is own, still)

How can you do that?

KETO DIET USES SUGAR SUBSTITUTES . It is to keep your body from raising your GI or Glycemic Index, which measures how much a certain food raises your blood sugar. Many sweeteners are 0 GI, meaning they don’t raise blood sugar thus, keeping your body in state of Ketosis. So, when buying sugar substitute be mindful because not all sugars are keto friendly.

KETO DIET USES SUGAR SUBSTITUTES such as:

These are the sugar substitutes that you could found in the Philippines. Some of them, I used personally. These could be found in your local supermarkets or some in online stores like Lazada or Shopee. We always buy our supplies from ANGZN Store in Shopee or Lazada. You’ll know it’s the store that I’m talking about when the products are labeled as Nutrifinds.

Stevia is an herb commonly known as the sugar leaf. This completely nutrient-free extract has grown tremendously in popularity over the last few years and is used regularly by many keto dieters.

I used this kind of powdered Stevia. We put it in our coffee, tea, or any meals that we want a sweet touch. I used to have it in 100 pcs that I’m sharing with Kim and it only lasts us 3 weeks. Yeah, maybe it’s like that when you’re still adjusting to lower your sugar consumption.

But, later on, we switched to this liquid type stevia, just because we find ourselves enjoying our drinks with really less sweet taste. It says in its label the recommended drops for a cup of coffee is 4-6 drops but we’re fine with just 2 drops and I think it will be cheaper in the long run. Remember, do not ever use stevia for baking, you’ll have a bitter pastry and no one likes that. Do not make that mistake, I just warned you.

Erythritol is found naturally in some fruits and vegetables and is commonly extracted from corn. Of all the sugar alcohol sweeteners, erythritol contributes the least calories and net carbs to the diet. I mainly use erythritol for baking. I think this is the best choice for baking. Be wary of using erythritol to your desserts or pastries because it tends to make your throat kind of hurts when you put too much. I don’t know if it’s really common but, Kim and I bothexperienced that when we ate our Keto Ice cream.

Xylitol is a naturally occurring sugar alcohol that is usually found in fruits and vegetables. It is as sweet as sugar, but 40% less caloric. Many people enjoy this sweetener because it is very close to the sweetness of sugar and can easily be substituted. But, I will never use this kind of sugar substitute because it is highly toxic to pets. We have a baby cat that we love so much so we will never harm her in anyway and actually, she runs the house so her house, her rules.

Sucralose is an artificial sweetener and sugar substitute.  It is also noncaloric. Sucralose is mainly used for zero-sugar/sugar free drinks or any other products. Whenever, I see a drink or product that says sugar free and uses this, I grab it and drink it, doesn’t kick me out of Ketosis. Also, a lot of people in Keto diet uses this kind of sugar substitute because it is readily available in most stores like supermarkets and drugstores.

What kind of meal substitute can I add to my Keto Diet?

A compilation of what I use to substitute while I’m in Keto Diet.

Grains : You can trick your brain into thinking that you’re still eating “rice and bread etc.”

Keto-Bread

Shirataki Rice, Shirataki Noodles,

 

Keto-crackers and Keto-pastries ( There are a lot of Keto recipes so you won’t feel deprived of everything.)

Dairy: Almond Milk, All purpose creams, Heavy Creams, Cheeses in moderate quantities

Fruit: handful of berries like strawberries and blueberries

Vegetables: Everything that has leaves is good for you.

Sugary Sweets: Keto desserts. Every desserts has a Keto equivalent, meaning you can make them at home. Just do some research and your sugary cravings would be satisfied.

 

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