2 Ways People Fail In “Keto"
Look, just because you’re eating more fat than you’re used to that doesn’t mean you’re in ketosis.
Most people’s fat intake never reaches near the 75% range. In fact, I’d be willing to bet most people who attempt the ketogenic diet never consume more than 55-60% of their calories in fat.
Often the rest of their calories are 20% protein and 20% carbohydrates.
In the past month and a half I’ve written on the ketogenic diet, or “keto” 3 times.
Am I obsessed with keto?
But, the entire weight loss world is.
And that’s a good thing... and a bad thing.
It’s good because people are growing aware of the real power behind the ketogenic diet and it’s power for altering body composition. You really can “go keto” and shave off 10, 25, even 100 pounds.
Keep in mind those kinds of transformation take time and commitment.
The problem with keto becoming so popular is there’s now a glut of misinformation getting distributed as everyone jumps on the keto bandwagon.
I get it. It’s appealing to say you can eat your favorite foods… things like delicious, bubbly applewood smoked bacon, grass-fed smoked artisan cheeses from happy cows… big-ole juicy ribeyes with a perfect crust.
You get the picture (now go grab a towel so you can wipe up the drool on your desk).
And yet, the record needs to be set straight on the ketogenic diet.
As a board-certified MD specializing in integrative/functional health, I feel slightly more qualified to talk about the ketogenic diet than most others...
The reason why is I’ve done the research on what makes the ketogenic diet an effective diet for weight loss. I know the ins and outs of the ketogenic diet and have poured over the medical journal so I understand the best ways to utilize the ketogenic diet for improved health.
I know how it improves your body’s response to inflammation and I know the specific problems with the ketogenic diet; for instance eating ketogenic can produce the release of stored toxins in fat which can produce unwanted and potentially harmful effects in the body.
But today, I’d like to show you 2 of the biggest ways people fail on the ketogenic diet.
The First Way People Fail On the Ketogenic Diet
The concept behind eating a ketogenic diet is as simple as it is appealing.
To go ketogenic all you have to do is eat the high fat foods you already love...
Then, strip your diet of as many carbs as possible and you’ll lose weight.
Yes and no.
Where most people get it wrong is they don’t hit the right percentage of fat in their diet to go into ketosis (the biological process where your body turns fat into ketones and uses them for energy instead of glucose).
Stay on that path and you’re not going to benefit from ketosis and will likely grow frustrated your ketogenic diet is failing you.
My research shows me the ideal ratio for fat/protein/carbs is roughly as follows:
- 70% of your calories comes from fat
- 25% of your calories come from protein
- 5% of your calories come from carbs
I consider this to be the golden ratio for ketosis.
You can go a little lower on the fat provided you’re active and your total amount of calories from carbohydrates don’t exceed 7.5% - 10%.
When the majority of your calories come from fat it’s much easier for your body to convert the fat into ketones (these are the energy blocks your body burns instead of sugar/glucose).
From testing ketones in my office I truly believe 75% fat intake is ideal.
This is why I designed the Health As it Ought To Be Ketox Shake with that exact ratio in mind.
While there are plenty of ketogenic shakes on the market right now…
Most of them are actually protein shakes masquerading in disguise.
The Ketox Shake is built on that golden ratio I just mentioned.
Each serving of the Ketox Shake has 140 total calories. Out of those 140 calories, 100 come from the fat in the shake.
It does have protein in it as well as some carbohydrates, but they balance out to hit 20% and 5% respectively.
This makes the Ketox Shake a great breakfast drink, or meal replacement if you’re on the go.
Truth be told, many people fail at ketogenic diets because they don’t have something like this on hand when a craving hits.
And that’s where most people fail on the ketogenic diet.
The Second Way People Fail On the Ketogenic Diet
The other way people fail on the ketogenic diet is one most people don’t think can happen.
They eat too much.
Look, I get it.
When someone gives you license to eat fat (which if you didn’t know is the element in food that makes it so darn tasty…) it can be easy to go hog wild and eat all the fat.
The problem with this is the law of thermodynamics doesn’t care if you’re on the ketogenic diet. If you eat more calories than you burn you’re going to pack on pounds.
And that is where people fail on keto.
When you grab a handful of peanuts and then 10 oz of chicken thighs and eat a salad with olive oil or some other kind of oil for lunch and do the same kind of thing for breakfast and dinner it’s easy to overeat.
Fortunately this particular mistake is easy to overcome.
A benefit of eating a high fat diet is fat is highly satiating (which is where the Ketox Shake gets its name).
Satiating foods provide a sense of fullness and satisfaction.
Most people struggle with a transition to a ketogenic diet because they’re used to eating higher volumes of food. So when they move to eat more fat they consume considerably more calories than are helpful.
To fix this I have two solutions.
One, is to eat a lot of leafy greens with your meal. Leafy greens like spinach and red lettuce are high in fiber and low in carbohydrates. Fiber is also a satiating food and will help make you feel full fast.
Plus, you’ll need these foods to help detoxify.
Another thing to do is drink more water than usual with your meal. Water will help to make you feel fuller. Plus, it’s essential in the metabolic process of ketosis and the more you have in your system the better.
BONUS: One more thing you can do is drink a Ketox Shake in between a meal (or as a meal replacement).
This will suppress your appetite so when a meal rolls around you’re not prone to overeat.
I personally do this during my hectic work days and it helps me moderate how much I eat during a normal meal.
The bottom line is eating ketogenic doesn’t mean the normal rules for metabolism just stop working.
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