Ketogenic Diet: Entrepreneurs’ Guide
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As a successful entrepreneur, we bet you have many expectations from 2017 and that getting back in shape and getting your health on track are right up there on your “to do” list. These are things anyone past their 40s should be concerned about because at this point your body stops working with you and you need to start doing things for it in return.
Therefore, since you have decided to treat your body better this year and to improve your brain functions along with it, I recommend the keto diet. It is a high-fat, moderate protein and low-carb diet that can have health benefits, can significantly reduce body fat and can improve brain functions.
Are you curious about how it works? Keep reading…
First, a little something about the ketogenic diet
You know that any diet comes with restrictions. A few examples would be the low-fat diet, the low-calorie diet or the dissociated diet which does not let you combine certain types of foods. They all have their advantages and disadvantages. And then there is the ketogenic diet, one of the low carb diets. It promotes the replacement of processed foods with high-quality food. This diet is pretty amazing because it lets you eat those delicious, stomach-filling fatty foods you kept avoiding because most other diets told you to. However, deep down inside you always felt like you were missing out on good nutrients.
Another great thing it does is that it takes out processed foods and sweets. Now, for someone in your 40s you know you should avoid these foods. Unfortunately, those late nights at the office go well with a pizza delivery to make your employees hate you less for keeping them over time. A beer at the company party and cake at office birthday parties could never be turned down because those are chances to bond with the people working for you. Moreover, while you know how important these small gestures are for the work environment, you are just as aware of how disastrous they prove for your body.
So before we go any further, there is one thing you need to understand about the ketogenic diet: it is not a diet at all. It is a lifestyle. This means while some carbs are permitted, along with specific types of fruit, depending on how your body reacts when you eat them, ever going back to a carb based menu should not be on your mind. Keto Lifestyle a change you make for the long haul and with the expectation of getting amazing results. Not only can the ketogenic diet help you lose weight, but it can also make you healthier and contribute to improving certain health conditions if you have them.
So what is the ketogenic diet?
The ketogenic diet is a low carb, high fat, moderate protein regimen. It excludes processed foods, junk food, sweets, fruit, legumes, milk and it replaces them with high-quality fatty foods that provide you with the right nutrients and filling substances. For years people have been going on and on about cutting down on carbs without ever making much sense on how and why. Many people simply avoided eating bread, rice, pasta, potatoes. And they saw some results. However, there was a limit to how far they could go on this limited vision of what carbs are and how they work. Surely you must have had people at the office who were on again, off again in a love-hate relationship with carbs. It’s no wonder since carbs are very addictive.
Let’s say you are now on an average diet including all types of macronutrients: carbohydrates, proteins, and fats. Whenever it needs energy, your body will turn to glycogen because it is the most easily processed source of energy. The carbohydrates you eat are converted into glucose by the body, then to glycogen which is shipped to the blood stream. By comparison, the fat you eat goes to the adipose tissue and your cells, and it requires a more strenuous process to be turned into energy for the body. This means that while you keep eating carbs, your body will always have a very unstable source of energy to tap into while every bit of fat is left untouched. When you eat carbs; your body processes them first. Burning fat while eating carb requires a lot more effort.
On the ketogenic diet, by eating fewer carbs, you force the body to tap into its fat reserve and use a different type of fuel. So while your body finds it very easy to operate on glucose, ketones are an energy source just as good for the body and brain functions. Ketones are produced when your liver turns fat into energy. The state in which these are used as an energy source is called ketosis. You can check whether you are in a state of ketosis by doing some simple blood or urine tests.
There are several types of ketogenic diets, their variations depending on:
- how much proteins you need in your diet (depending on how active you are) – can be 20% to 35% protein in your daily meals,
- how much fat you can eat (if you have a heart or skin condition) – can be as high as 75% and as low as 60% fat in your daily meals,
- whether or not you need carbs in your diet (athletes will still need glucose to fuel their workouts) – Two carb days can be introduced, leaving the ketogenic diet for the other five days of the week.
Download The Entrepreneur’s Guide to the Ketogenic Diet Now
What to eat in the ketogenic diet and what to avoid eating
Fats: what to eat and what to avoid
60 to 75% of the ketogenic diet is made up of fatty foods. This, however, refers only to monounsaturated and saturated fats coming from natural sources with control over the production process:
- Red meat
- Heavy cream
- Coconut oil
- Homemade mayonnaise
- Homemade pasta sauces
- Homemade salad dressings
These are basically the types of food you were always being told to avoid yet deep down you felt like you should be eating. And you were right. They contain Omega-3, and they are all brain food, meaning they are well-known for their properties of enhancing brain functions.
On the other hand, there are the polyunsaturated fats and the trans fats that are not good for you, are intensely processed and contain additives that disrupt the ketosis process. However, the main reason why you should avoid these types of fat is that, while carbs make less of your daily meals and these fats are make up to 60-75%, increased consumption of processed foods may lead to heart diseases. Saturated and monounsaturated fatty foods, however, have the opposite effect as they lower blood pressure, they reduce belly fat, and improve the body’s insulin resistance. What is more, they are filling and nutritious.
To the extent possible, try to make your own food and avoid eating too much processed, store bought food. Mayonnaise, salad dressings and pasta sauces may contain sugar and carbs to give them more fluff and to help them keep on the market shelves for longer.
Carbs: what to eat and what to avoid
The ketogenic diet is a low-carb diet, not a no-carb one. This means that while there are certain carbs accepted in the limit of 5% of the daily meals, some high carb foods are completely cut off your meal lists. These are:
- Sweets and anything containing sugar(jams, honey, syrups, pastry products, ice cream, chocolate, caramel, candy, all kinds of baked goods etc.)
- Fruit with high levels of fructose and dried fruit which contain a lot more sugar due to the dehydration process(the list includes most fruit except avocado, lemons, limes, apricots, grapefruit and certain types of berries which should be excluded at first, but reintroduced along the way once the desired weight goal has been achieved)
- Processed dairy products with added sugar(milk – as it contains lactose, margarine, cottage cheese, yogurts with added fruit and sugar etc.)
- Starchy vegetables and legumes(root vegetables, beans or all kinds, potatoes, corn etc.)
- Grains and everything made from grains(wheat, barley, rice, rye, corn starch, pizza, quinoa, couscous, bulgur, muesli, crackers, oatmeal, all types of grain flour and everything made with grain flour etc.)
- Sweetened beverages and beer(coffee, tea and cocoa with sugar or honey, cocktails with sugary syrups, frappes, milkshakes, wine coolers etc. )
Top 9 mistakes to avoid when starting out on the ketogenic diet
You are new to this, and you are bound to make a couple of mistakes as you start your diet. Here are the most common ones people make, so you know what to watch out for:
While the ketogenic diet will allow you to eat healthy fats, which are tasty and filling, this does not mean you can go overboard. Sure, many people say that the best thing about the keto diet is that you will not need to keep count of calories because you will become more aware of your body’s needs, but you can still eat too much dairy and nuts. While nuts may set you back on your weight loss program simply by having a lot of calories, dairy may be too high in protein and may cause insulin spikes.
2. Not reading the labels
There are foods you know contain carbs and sugar. However, when eating anything you did not make yourself, make sure to read the label or ask because you would be amazed at how any things are fluffed up and flavored with carbs and sugar.
3. Eating out and winging it
You need to do some reading up and learn what you can and cannot eat when it comes to vegetables. This could make eating out a bit tricky, yet not impossible. If you end up eating out more often then you expected at the beginning of your diet, at least make sure to choose from the menu accordingly and stop looking at those 5 times a week as separate accidents. Your friends may be eating pizza, but you have a lifestyle to keep.
4. Allowing themselves too many cheat days
It will not be easy, especially not at the very beginning. Therefore, some cheat meals may be permitted here and there, only until you get the hang of it. However, gradually lowering carb consumption only to get it back up again will set you back. It would be wiser to start by reducing, instead of jumping to the 5% goal and stalling when you feel it is getting too difficult. Move on when you have become comfortable with the new percentage of carbs.
5. Not keeping a proper count of carbs in foods
This is not something you can second guess or add up in your head. You may need to learn a few recipes and accepted food combinations. Before going to a restaurant, it would be a good idea to check their menu and use a calorie counting app with macronutrient count to see what is ok and what is not. You will get there and know by heart, but it will take a while.
6. Giving in on the first sugar lows
Giving up on carbs may be harder than you expect. Probably because it is a highly addictive type of food. There will be side effects like feeling sluggish and irritable; your craving will prove almost unbearable. Try to resist them as long as possible.
7. Obsessing about ketone levels
Getting an app and always checking the level of ketones in your blood and your weight is not a good idea. Especially not at first when your body will need time to adjust to the change in eating habits.
8. Not planning meals
You will soon notice how many catering and restaurant food options are carb based. This means that being on a ketogenic diet will send you to the kitchen, looking up unique recipes and making them yourself. Lucky for you there are cookbooks with already calculated recipes which you can cook and eat with peace of mind without having to take out your calculator for every meal. One such example is The KetoDiet CookBook: More Than 150 Delicious Low-Carb, High-Fat Recipes for Maximum Weight Loss and Improved Health by Martina Slajerova.
9. You still haven’t become used to eating healthy fats in exchange for bad fats
There are two explanations here: you have either become so accustomed to avoiding fat food that it is strange to eat it now, or you cannot shake the habit of eating trans-fats. Whatever the reason, get your facts straight and your fats right.
Get nutritional advice from a professional with experience in the ketogenic diet
You could also go to a nutritionist and see whether this program is suitable for you. In fact, I strongly recommend it. However, pay attention to whether or not the doctor believes in the diet or has ever worked with it. Some nutritionists like to stick to what they know works and will make you go through their proven routines before allowing you to try out something different. Check to see whether the nutritionist has worked with this type of diet before.
Otherwise, an excellent professional with knowledge of the ketogenic diet will get you started right away. You will receive an assessment, your body fat mass will be calculated, and your regular diet will be reviewed. Afterward, your menu will become his/her concern, and you will only be in charge of following the instructions.
And if this all sounds like it could take too long, you can simply give me a call. You can benefit from a 30 minutes Nutrition call in which we could talk about whether or not the ketogenic diet would be right for you. I have years of experience in the field, and I have worked exclusively with the new types of dieting while always updating my information with the new discoveries in matters of nutrition. A weight loss coach with all the right information might just be the thing you need to make your 2017 resolution to lose weight happen.
Call now and make this New Year’s resolution to lose weight the last of its kind!
Call now and get started!
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