Disclaimer: I am not a doctor. I am just passionate about ketogenic diet. You should see a doctor and decide for yourself.
I don't say this to shift any responsibility but to make it clear that you shouldn't just follow what I post. Instead I encourage you to go and do your own research to see for yourself.
In my research I came across doctors, scientists and researchers, conference talks and medical journals that revealed a much wider impact carbohydrates have on our diet. Follow the money.
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Keep Keto Simple
Keeping it simple is a very overlooked rule.
Yet, almost every expert and long term LCHF follower has this in common. And for a good reason.
Keto allow us to re-discover food. For most people, this includes finding a passion for cooking. Since most of what you can buy in the shops is processed and/or have hidden sugars, cooking at home becomes a necessity and many will panic while others dive into complex recipes to replicate what they left behind.
Panicking is never a good idea. It's hard to make good decisions while our brains are focusing in what we are not able to do.
And complex recipes?
Well, just as with every diet, cooking and cuisine (don't they mean the same), there's every days options that are easy and quick, and then there's elaborate ones that are reserved for parties, feasts or renowned chefs.
It's easy to get carried away with your new found passion for mixing up ingredients. Some of them are fancy ingredients that he heard on TV or some other fad diet.
But if you're just starting your journey in this way of eating, do yourself a favour and keep keto simple.
Keeping it simple, especially in the beginning, will allow you to have more control in what you eat. If you count macros, it will be easy to track them if all you have is a source of protein, fat and a few green vegetables.
There's nothing wrong in experimenting with food and different ingredients, specially if you have people coming over or a special occasion. But in the beginning it is so easy to over eat. Until you're closer to you goal weight, or are fat adapted, it is best to keep it simple.
Keto is all about eating clean and healthy foods. By that I mean unprocessed, natural and real.
So on top of keeping an eye on carbs, look out for hidden sugars, be suspicious of weird, long and unnecessary ingredients, say no to foods you don't know what they are made from. The rule of thumb is, if it can be made from scratch by yourself using good sourced ingredients then it should be ok to eat. But what exactly are you allowed? Imagine a society before this massive reliability on grains. Once you eliminate sugars, starches and grains you should be left with meat, fat, green vegetables, cheese, some fruits and berries, nuts and seeds. A word of caution on fruits, berries: they are not the same. Check their nutrition value and eat them in moderation. A quick google on Keto foods and you will get roughly the same list from different sources. From Tim Noake's Real Meal Revolution or Banting to Dietdoctor.com. Tim Noakes actually has a color coding, Green, Orange and Red, to show what…
I often hear "I'm still doing Keto, but not as strict as you." to which I usually reply with "as long as you are feeling good and still losing weight then that's all good.". But the reality is I am not strict. I don't consider myself as having this super self controle and discipline. I just chose my war. And my war is with sugar mainly.
back at pictures of me prior to Keto, regardless of what period it was I seem
to be looking the same... puffy, round, chubby. And yet many of my friends
claim they never saw me as being fat (bless their honesty).
I was not morbidly obese, nor was I told I had to lose weight for health reasons, but for the last 20 years I had been above 90kg and the weight would go up to 100s and back depending on the time of the year. I have selfies, upon selfies, in gym gear. Hoping that one day I could look back and see the difference. But I pretty much looked the same. I counted calories, I skipped meals, I tried juice diets, soup …
There's a slight misconception about the amount of fat one should consume.
Fat has been painted as the bogey man of the nutrition world. But high fat in LCHF means that the majority of your calories will come from fat, not necessarily that fat will be high. It can be, but not necessarily. In fact, Kim Dinis and I logged and compared a typical day in our old diet versus Keto and the amount of fat wasn't that much higher. Fat has been THE ONE THING to avoid and for that reason the reminder/advice to increase fat is a solid one since it's very likely you are not consuming enough. Plus when we start keto and while our bodies are not fat adapted (meaning, not efficient at accessing the fat stores) we will feel tired and lack of energy. The body will signal that this would be the time to have a snack, and most people would have been eating every two hours. Again, increasing fat makes you feel less hungry in between meals while signalling the body that this is the fuel it will get.