Today we are going to tell you about a certain diet that has the potential of completely revolutionizing your relationship with your body, food, and yourself. It is called the ketogenic diet.
You may have heard about it already since it is one of the hottest topics in today’s biggest wellness communities. But do not be fooled, because keto is not just some new trend. In fact, the diet has been around for nearly a century now.
Thousands of people have relied on it for many years to help them achieve their weight loss and body goals. So if you are wondering what keto is all about, this article is a great place to start.
Keto Diet Philippines | Benefits
Ketogenic diet is a low carb diet plan that has been gaining popularity in recent years. It is a high fat, moderate protein and low carbohydrate diet plan. The main goal of this diet is to burn stored body fat instead of using carbohydrates.
There are many benefits associated with this diet plan such as weight loss, improved energy levels, better sleep patterns etc. However, if you are new to this diet, there are certain things you should keep in mind before starting.
Here are 5 things you should know before starting a ketogenic diet.
- Fat Loss Benefits – This type of diet helps the liver metabolize excess fats into Ketones which gets burned from your body. This makes it one of the best options available on today’s market when trying to lose weight. In addition, studies have shown that people who follow this kind of diet also experience an improvement in their overall health by reducing blood pressure, cholesterol and triglyceride levels.
- Low Carb Diet Plan – A ketogenic diet can be very effective at helping reduce cravings and giving you more control over what goes into your mouth. Studies show that those following these diets tend to eat less sugar than others while still enjoying all kinds of foods including sweets.
- Weight Management – Many experts believe that this type of diet will help manage or even cure diabetes because it improves insulin sensitivity. People suffering from obesity may find that they need fewer medications after adopting a ketogenic diet. Furthermore, some research shows that ketosis itself could actually prevent cancer cells from growing.
- Cardiovascular Health – Some evidence suggests that this type of diet can improve cardiovascular health due to its ability to lower bad LDL cholesterol and increase good HDL cholesterol.
- Brain Functioning – There is strong evidence showing that this type of diet increases brain function. Research shows that ketone bodies enter our brains where they act like fuel for neurons. As a result, we become smarter and learn faster.
Keto Diet for Beginners
When we say keto lifestyle, we are referring to the kind of lifestyle which is filled with higher amounts of fats, moderate amounts of protein, and a very low amount of carbs.
Basically, instead of relying on glucose from carbs for energy, you are switching to another energy source from fats which is called ketones. It is definitely a game-changer however, it can take some getting used to.
If you have been following a standard modern American diet for most of your life, you have probably heard a lot about the alleged evils of saturated fats.
But on the ketogenic diet, you’ll learn to rely on healthy saturated fats like those that come from oils and avocados as your main fuel source. Take note, each protein, fat, and carb that you take in is considered macros or macronutrients. On keto, you want more fat macros and very few carb macros.
Start Ketogenic Diet to Lose Weight
So now that you know a thing or two about keto diet for beginners in Philippines and macronutrients, what exactly do people on a ketogenic diet eat? After all, a high-fat, low-carb diet is contrary to the status quo.
First things first, you’re still gonna want vegetables. Load up on green leafy ones like spinach, but stay moderate on cruciferous veggies like cabbage and cauliflower.
Next, introduce some high-fat proteins and dairies into your life and forget about skim milk forever. Moreover, low-fat dairy products, grains, and sugars are all prohibited from the keto way of life.
Don’t worry, the food is actually delicious. And before you know it, you will find that you do not crave carbs at all.
Keto Diet Foods are Delicious
A good example of a keto breakfast would be a vegan keto porridge made with coconut flour, flaxseed oil, and vanilla protein powder topped with berries or scrambled eggs with avocado.
For lunch, trade in your sandwich for a green salad with blue cheese and bacon accompanied by a cup of roasted red pepper soup.
Dinner is a delicious goldmine of opportunity. Try a one-pot shrimp Alfredo or a lasagna casserole made with spaghetti squash layered in ground beef, spicy sausage, and of course, a nice helping of cheese instead of a traditional pasta.
If you need inspiration for keto meals or you want to know how to keep track of all these macros, get a customized diet plan for your specific needs
How Keto Diet Works
So why does this keto thing work? Is it really true that you will lose weight by replacing skim milk for ground beef smothered with cheese? Absolutely! If you stick with it religiously, you will.
Here’s the thing. A common misconception is that we should always load up on carbs for energy – think of a runner who carbo loads before a big race. But that’s only because carb molecules are the easiest for our bodies to break down and use as fuel.
When you don’t eat carbs, your body goes to another superior fuel source, fat. Without glucose, your liver will be forced to turn fat into fatty acids and ketones which means you’re essentially running on fat. Quite literally, you become a fat-burning machine.
Rapidly burning fat? Who would not like that?
But that’s not the only benefit of switching to the ketogenic diet. Many studies show that a keto lifestyle is beneficial to people suffering from chronic health conditions like epilepsy, diabetes, cancer, Alzheimer’s, and Parkinson’s Disease.
Keto Diet Philippines | Rules
The first thing you want to do is figure out how much weight you would like to lose. If you don’t already weigh yourself then use a scale to measure your current weight. Once you’ve decided on your desired amount of weight loss, divide that number by 7. For example: I’m aiming for 10 lbs./week 70lbs divided by 710days. That means my weekly goal is 14 total meals.
Now let’s talk about keto diet Philippines meal planning. First off, you shouldn’t feel restricted eating any particular food group. Instead try to focus on consuming healthy portions of lean proteins, vegetables, fruits, whole grains, nuts & seeds, dairy products, eggs, beans, seafood, poultry, meat, veggies, fruit, and other non starchy carbs.
If you stick to this basic guideline you won’t go hungry but you will likely end up eating around 2000 calories each day. To calculate your daily calorie intake simply multiply your desired weight loss by 12. So if you were hoping to drop 20 lbs. in 4 weeks you’d aim to consume 2400 calories per day.
You’ll also want to track everything you eat. Writing down the time you ate, what you ate, and when you plan to eat again helps keep you accountable. It’s easy to tell yourself “I had one serving” instead of writing it down as such. This way you have proof that you did indeed eat something unhealthy.
You should drink plenty of water throughout the day. Water keeps us hydrated which makes us feel fuller longer. Plus, staying well-hydrated has been shown to boost metabolism.
Don’t forget to get enough sleep. Sleep deprivation slows digestion, causes hormonal imbalances, and messes with blood sugar regulation. Aim for seven hours of shuteye each night.
Exercise regularly. Exercise boosts energy, burns fat, and strengthens muscles. Try walking 30 minutes 3 times a week. Or jog three miles 5 days a week.
Get moving. Take the stairs rather than an elevator whenever possible. Park far away from stores and restaurants. Walk briskly between meetings. Do jumping jacks before bedtime. And remember to stretch often.
Keep stress under control. Stress hormones raise cortisol levels, making it harder to burn fat. When stressed, people crave carbohydrates for comfort – think cookies, pasta, bread, ice cream, etc. But high carb snacks are short term fixes; they give you a quick burst of energy followed by crashing low blood sugar levels. The solution? Practice mindfulness meditation or yoga to lower stress hormone production.
Eat breakfast every morning. Breakfast sets our metabolic rate through the rest of the day. Eating protein at least two hours after waking can help increase insulin sensitivity. Studies show that skipping breakfast may be associated with increased bodyweight over time.
Drink green tea. Green tea contains catechins, antioxidants found in dark chocolate, red wine, blueberries, and black pepper. A study published in Nutrition Journal showed participants who drank four cups of green tea a day lost more belly fat than those drinking just one cup.
Add some berries to yogurt. Berries contain anthocyanin phytonutrients that activate AMP kinase, a master regulator of cellular metabolism. In turn, activated AMPK increases mitochondrial biogenesis, meaning new mitochondria are created within cells. These newly minted mitochondria improve cell function and enhance overall health.
Take probiotics. Probiotic bacteria live naturally in the gut and aid digestion. They also promote immune system activity, reduce inflammation, and prevent cancer growth. You can find them in supplements or foods including kimchi, sauerkraut, kefir, miso soup, tempeh, and pickles.
If you’re trying to lose weight and ramp up your health, then, I highly suggest you try out this keto diet for beginners in Philippines.
Like any new habit, it can be challenging to get started. That’s why I recommend this customized ketogenic diet plan so you’ll get personalized feedback on your weight loss goals, statistics, lifestyle.
Discover how a customized keto plan can jumpstart your weight loss journey and help you achieve your goals.
We will also be posting more ketogenic diet food recipes here, so watch out for that.