Why & How?
What is keto?
The science part – a keto or ketogenic diet is a low carb, moderate protein, higher-fat diet that can help you burn fat more effectively.
why follow a keto lifestyle?
- Fat loss
- Reduce your hunger
- Control your sugar addiction
- Improve your clarity of thought and get rid of daily brain fog
Will I be starving?
No!! That’s the great thing about living low carb, and especially eating keto style: as you become more and more fat-adapted, your hunger decreases, and those horrible sugar cravings are a long-lost memory. You will be able to go to your fridge, or your cupboards and make healthy choices as the evil sugar demon isn’t sitting on your shoulder making you lunge for something sweet or stodgy!
Those picky cravings you get as well disappear, and you start to feel all the other benefits of living low carb such as:
- Deeper sleep.
- Clearer skin.
- No more mood swings.
- Afternoon energy slumps are a thing of the past.
- Switched-on thinking.
- More energy to live the life you want!
So how does it work?
When following a keto diet, your body will use your stored fat for energy first, instead of breaking down the carbohydrates you eat to turn into sugar and use that for energy. Once all the stored carbohydrates in your body leave your system, which normally takes 3-5 days, your body starts to become fat-adapted and, in turn, switches to burning the fat you have eaten and stored to give you energy!
That’s why, in your first 2 weeks, you may experience a dramatic loss on the scales, as carbs love nothing more than to hold onto water. When you reduce the carbs you put into your body, the water will leave, and you will both feel and look less bloated.
What is ketosis?
Eating a very low carb diet (<20g/day) has been shown to lower insulin levels in your body, and your liver then starts to convert fat into KETONES. Your body can then use these ketones for energy instead of the glucose it would have used when you were eating more carbohydrates.
Ketosis = when your body has transitioned from your old high carb diet to your new low carb lifestyle and is mainly using ketones and fat for energy. Want a quick way to check if you have achieved Ketosis? Click here to purchase your Ketone Testing Strips.
How do I start to eat keto-style?
Start off your first week nice and simple :
- To enter a keto state – try and consume no more than 20g net carbs per day. The UK food labelling already shows net carbs.
- When looking at the food label, feel free to eat anything containing 5g or less of carbohydrate per 100g total weight. If it says “polyols”, you can subtract these as they are sugar alcohols and the body doesn’t use them.
- We recommend that a clean keto lifestyle is the best way to go. Sure, you can have dirty keto treats, but they are treats! Too many and your body won’t thank you for it!
- Keep your fats nice and clean as your body will thank you in the long run. So, say “No” to any seed oils such as rapeseed oil, sunflower oil and yes to tasty olive oil, coconut oil, mct oil, avocado oil and even nut oils!
- Feel free to drink sugar free fizzy drinks. We advise that, as time goes on, these become fewer and fewer and more of a treat as they don’t have the best effect on your gut – and we want that as healthy as possible to ensure your mood stays positive!
- Fizzy water with some sugar-free cordial or a slice of lemon or lime is rather nice!
The definite “no-list”, but don’t worry as there is always a tasty substitute!
- Pulses (beans, lentils etc)
- Pasta and rice
- Potatoes including sweet potatoes
- Cakes and biscuits
- Crisps and crackers
- Milk chocolate
Although we love sharing information with you and try our hardest to make sure it is credible and researched thoroughly, we do need to make it clear that we really recommend that you consult your GP before drastically changing your lifestyle. The information we provide at wearelowcarb.com is not intended to replace any advice you receive from your GP and if you have pre-existing medical conditions or are pregnant, we advise to check with your GP before changing your lifestyle.