The stats don’t lie – New Year’s resolutions rarely work.
In fact, a whopping 80 percent of New Year’s resolutions fly out the window by only the second week of February.
Worse yet, only eight percent of people who make resolutions actually keep them and follow through throughout the year.
If health and fat loss are on the top of your agenda this year but your initial “diet” crashed and burned, you’re in luck. You don’t have to wait for January 1st to roll back around. You can still be one of the eight percent in 2019.
You can decide to change your life starting today by learning all about keto and adopting this life-changing lifestyle! Not sure where to start? Here’s the rundown on keto and an overview of how to incorporate it into your lifestyle for immediate results and long-term success.
What is the Keto Diet?
Some call it a diet, others call it a lifestyle. Here at Mr. Keto, we like to think of it as the latter, but semantics aside, you need to understand a little about keto before you begin.
Put simply, the Keto Diet is all about eating foods low in carbs and high in fats. By cutting out carb-heavy foods in favor of fish, meat, eggs, cheese and other foods rich in fats, your body will become extremely efficient at utilizing fat for energy and transform into a fat burning machine.
Adopting these dietary changes into your lifestyle will also boost your liver’s production of ketones, which lower blood sugar, reduce insulin levels, supply energy to the brain, and more.
The goal of keto is to bring your carbohydrates down to fewer than five percent of your daily caloric intake. Doing so will put your body into ketosis and allow you to experience optimal fat loss. This means eliminating most sugars, grains, legumes, and starchy vegetables. The calories of these food sources are replaced with calories from fat, which is turned into ketones.
While these dietary changes can be a difficult adjustment, there’s a bevy of tasty keto-friendly foods and supplements. There are also hundreds of delicious keto recipes to make the keto transition easy as 1-2-3, literally.
That’s right; there’s no need to be discouraged. Keto isn’t some fad diet, and compared to many others, it’s not very hard to follow.
Best of all, the results are well worth it.
In a recent study, the body mass index and weight of patients adhering to a keto diet decreased significantly. Their triglycerides and LDL (bad) cholesterol levels also decreased while their HDL (good) cholesterol increased.
Nonetheless, keto isn’t for everyone. In fact, it’s not suitable for pregnant women or people suffering from Type 1 diabetes or liver/kidney problems. Since the Keto Diet represents an extreme dietary change for most people, going keto with certain pre-existing conditions may be dangerous.
The good news is if you don’t check any of these boxes, your body will likely operate extremely well in ketosis.
Ketosis? What the heck is that?
At Mr Keto, we get this question a lot. As we just mentioned, successfully adopting and implementing the keto lifestyle will cause your liver to produce more ketones.
The liver releases these water-soluble molecules to provide the body with an alternative energy source to insulin, which it produces less of when following a keto diet.
Since it needs energy from somewhere, the body turns to the liver to transform fat into ketones. The ketones are then released from the liver into the bloodstream to be used for energy.
This cycle of ketone production is known as ketosis.
Enabling your body to achieve ketosis won’t happen overnight. In fact, it can take up to a week before it reaches this fat-burning phase. However, once it gets there, you’ll begin burning fat like never before.
If you’re looking for faster results to really get you motivated, you can try increasing your fat intake or doing a water fast for a few days.
Once ketosis is reached, there are a few things you’ll need in order to maintain it and live the keto lifestyle.
Living the keto lifestyle.
The keto lifestyle is a commitment. In order to follow it and enjoy healthy, long-lasting results this year and every year, you’ll need to adhere to its rules.
In general, followers of the keto lifestyle must amp up their fat intake and consume very few carbs. In doing so, don’t be surprised for your body to feel lethargic as it adjusts to the transition. This is known as the ‘keto flu,” and it’s short-lived.
Fortunately, when this stage passes and you do decide to embrace the keto lifestyle and make these dietary changes, you’ll feel a lot better, begin burning fat, and still be able to eat many of your favorite foods.
Sure, you won’t be able to scarf down cupcakes anymore, but you can make a few adjustments to many of your favorite recipes to make them just as enjoyable but more keto-friendly.
What foods should I eat when going keto?
Here’s a look at the foods associated with the keto diet:
- Fish and seafood
- Natural fats, olive oil, and butter
- Above ground vegetables
Meat, fish, seafood, natural fats, olive oil, and butter all have 0 net carbs per 100g. Cheese and eggs have one net carb, while above ground vegetables have anywhere from one to five net carbs.
Eating healthy fats is an essential aspect of keto, but avoiding carbs is even more important when it comes to reaching and maintaining ketosis.
With keto, most people should limit their net carbs to 50 grams per day. However, ideally your net carbs should be under 20 grams per day in order to experience the maximum benefits of ketosis.
The fewer the carbs, the more effective most people are at reaching ketosis and losing fat.
The good news is with our tasty keto-friendly recipes, counting carbs will quickly become a thing of the past. Before long, you’ll have a go-to collection of your favorite low-carb keto recipes and foods to stay in ketosis without counting carbs all day.
What foods should I avoid?
The most important thing to avoid when adopting a fat-burning keto lifestyle are foods containing carbs from sugar and starch. This means avoiding: bread, pasta, potatoes, and other starchy, high-carb foods, such as:
Many of these foods, like bread, have 40 or more grams of net carbs per 100 grams. That’s insane!
However, as you can see from the recommended food list above, you need to do more than just cut these common carb-rich foods and drinks from your diet – you also need to eat plenty of foods high in fat.
Unlike other diets, you should avoid low-fat “diet” products. With keto, you should get five percent or less of your energy from carbs, 15-25 percent from protein, and about 75 percent from fat.
What should I drink?
Okay, you know what to eat to get you to the keto promise land in 2019, but what should you drink?
As always, water is the best thing you could drink. Tea and coffee are perfectly fine too. You can add a small amount of cream or milk, but it’s best to keep it to a minimum.
Stevia is also fine to use as a sweetener. However, sugar is a big no-no.
You can also enjoy an occasional glass of wine, but not beer as most are loaded with carbs.
That’s pretty much it. As you’ll soon find out, achieving and maintaining ketosis isn’t as difficult as some make it out to be.
While you may miss your sugar and starches, especially at first, there are plenty of food and drink options to keep you not only going but going strong!
New beginnings start now!
The New Year symbolizes new beginnings, and your wonderful decision to embrace the keto lifestyle and turn your failed resolution into a success could be the best decision you’ll make all year.
With so much help and so many tips and recipes at your fingertips, experiencing the endless benefits of keto is easier and more achievable than ever before.
Are you ready to make 2019 the year you shed the fat and improve your health?
Take the keto journey and make this year all about you!