Keto this—Keto that….I Want my Carbs!
Let’s talk about Keto! I am putting myself on the Keto diet starting today! I will talk about the experience, and I will share articles with you that I find along the way with fantastic information. The first day can be a nightmare if you are not prepared. However, the new few days will be my worst due to carb withdrawals.
- Why Is Everyone Talking About Keto Diet Foods? – Part 2
- The State of Ketosis and The Keto Flu – Part 3
- How to Know You Are in Ketosis and What You May Been Doing Wrong – Part 4
If you are accustomed to eating exactly what you want, no matter how much fat, carbs, and calories it has you are probably going to gain weight just as I did. I was a healthy 165 pounds two years ago then life happened along with a massive knee injury, and I gained umm, let’s just say a lot.
It sure did not take long for me to plump up to the size I am today. You can sure bet it will take longer for it to go away than it did getting here. There are many diets on the market such as Weight Watchers, The Egg Diet, the Paleo Diet, The South Beach Diet, just to name a few. They each claim to be able to do more than the other.
I am choosing the Keto Diet plan. I know it works, I know its healthy, and I love the foods and can cook the suggested recipes that are in the program. The Keto Diet does resemble Atkins and South Beach in that they are all low carb-high protein. However, The Keto Diet loves fat intake. (that is right, all the pig you can eat)
- 1 Add More Fat
- 2 What the Keto Diet is all About
- 3 Benefits of a Ketogenic Diet
- 4 What Do I Eat on a Keto Diet?
- 5 Keep Your Macros in Check
- 6 Vegetables on a Ketogenic Diet
Add More Fat
Did you ever think you would see a “diet” that tells you to eat more fat? Fat, like bacon, ham, and the fat on steaks. Do not remove it; you need that fat for this to work. Moreover, healthy fats such as butter and avocados you can have in abundance.
The Keto diet is an excellent tool; however, just like a standard hammer, it is vital to have a clear understanding what it is and what it does. You should read up on all you can about how to use the diet and what to do if it does not work.
Many farmers and individuals that do homestead stick to eating a lifestyle such the Keto diet and the Paleo diet due to how it conforms to nature. Today, my first day I have 21 total carbs!
What the Keto Diet is all About
The keto diet has people excited about losing weight and becoming healthy. When my Dr. told me I was pre-diabetic, the urge to get healthy kicked in, thankfully. The diet is a popular low carb lifestyle where your body makes ketones in the liver for energy. It has a few different names-low carb-high fats, low carb diet, ketogenic diet, they all mean the same.
When you eat those yummy foods high in carbs, your body produces insulin and glucose. Beings glucose’ primary purpose is for energy your fats get stored in a place (such as our gut) because they are no longer needed.
Usually, on a regular, high carb diet, your body will use glucose as the primary form of energy. By lowering your carb intake, your body goes in a state called Ketosis. Ketosis is what your body initiates to help you survive when there is limited food intake.
While in this state, you produce ketones that come from the breaking down of fats in the liver. The final goal of a keto diet maintained adequately is to force your body into this metabolic state. You do not accomplish this by starving yourself of calories but starving it of carbohydrates. 
Benefits of a Ketogenic Diet
Numerous benefits come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet.
Below, you will find a short list of the benefits you can receive from a ketogenic diet
The keto diet uses your body fat as an energy source-meaning there will be noticeable weight loss benefits. While on the diet plan, your fat storing hormone (insulin) levels drop immensely which causes your body to become a fat burning machine.
Scientifically, the keto diet has shown better results compared to high-carb low-fat plans even long term.
There are those that add MCT Oil to their diet plan. The product increases the production of ketones and fat loss. They do this by having ketoproof coffee in the morning. 
The following are the top MCT Oil’s available on Amazon:
1, Premium MCT Oil derived only from Coconut Oil:
2, Emulsified MCT OIL supporting energy and healthy metabolism
3, Viva Naturals MCT Oil Powder (16 oz)
4, NOW MCT 100% Oil, 32-Ounce
Controls Blood Sugar
The Keto diet plan lowers blood sugar level because of the type of food you eat. Studies show that the keto diet is a move successful plan to prevent and manage diabetes when compared to low-cal diets.
So, if you are pre-diabetic like me or have Type II diabetes, then the keto diet is something you should consider. Many people have had success with blood sugar control while staying on the keto diet.
One of the hardest things about being a copywriter is staying focused enough to search the internet for information—all day. Believe it or not, some people choose a keto diet just for the increase of mental performance to help them with multi-tasking careers.
Ketones are an exceptional source of fuel for your brain. When you have a lower carb intake, you avoid those exhausting spikes in blood sugar. So, by removing those spikes, you can think much more precise and see improved focus and concentration.
Increased Energy and Normalized Hunger
By providing your body with a better and more reliable energy source, you will feel better with more energy throughout the day. Fat is the better molecule to burn as fuel. Also, fat is more satisfying and in the end leaves you in a satiated, (full) state for extended periods.
Since the 1900’s the Ketogenic diet has been around to treat epilepsy successfully. It is still today one of the most popular therapies for children and adults with uncontrolled epilepsy. One of the significant benefits of the keto diet and epilepsy is that it stops the individual from having to be on so many medications at one time while still providing excellent control.
Cholesterol and Blood Pressure
Improved cholesterol and triglyceride levels most associated with arterial buildup is one other benefit to the keto diet. Studies show that low carb diets also reveal improvements in blood pressure over any other diet plan. There are blood pressure issues associated with being over-weight, which is the bonus as keto leads to weight loss.
Insulin resistance if left unmanaged can lead to type II diabetes. There is an abundant amount of proof that the keto diet can assist people to lower their insulin levels to a healthy range. Even if you do much cardio and are athletic, you too can benefit from the keto diet and insulin optimization through eating foods high in omega-3 fatty acids.
It is common and a benefit to see improvements in your skin once you start a ketogenic diet. Studies show that people see fewer lesions and skin inflammation while on the diet as well.
What Do I Eat on a Keto Diet?
You need to plan ahead before you start on the keto diet. That means getting a doable diet plan and have it ready and waiting. How fast you can get into a ketogenic state will depend on what you eat. The more restrictive you are with eating carbs (less than 15-20g per day), the quicker you will enter ketosis.
You have to keep your carbs limited, mostly coming from dairy, nuts, and veggies. Do not eat any refined carbs such as wheat, that includes bread, pasta, and cereal. That goes for starches as well which are legumes, beans, and potatoes, or fruits. 
Avocado, berries, and star fruit are the small exception here. You can have those in moderation.
Do Not Eat
- Grains – corn, wheat, rice, cereal, etc.
- Sugar – maple syrup, agave, honey, etc
- Fruit – oranges, bananas, apples, etc
- Tubers – yams, potato, yams, etc.
- Meats- eggs, poultry, beef, fish, ect.
- Leafy Greens – Kale, spinach, ect
- Above ground vegetables – cauliflower, broccoli, ect
- High Fat Dairy – butter, high fat cream
- Nuts and seeds –sunflower seeds, walnuts, macadamias, ect
- Avocado and berries – blackberries, raspberries and other low glycemic berries.
- Sweeteners – erythritol, stevia, and other low-carb sweeteners
- Other fats – high-fat salad dressing, coconut oil, and saturated fats
Keep Your Macros in Check
Just keep in mind that keto is high fats, moderate proteins, and very low carbs. Your intake of nutrition should fall somewhere like 70 percent fats, 25 percent protein, and 5 percent carbs.
On a regular basis, most dieticians recommend that for your everyday diet your net carbs should be 20-30g. However, the lower your carb intake and glucose levels are, the better overall results you will see. If you are doing keto for the weight loss, it is a good idea to track your total and nets carbs.
You should always be sure to consume protein as needed and fill in your remaining calories with fat in your day. If you are like me, I was confused as to what a “net carb” is? Well, it is pretty simple. Your net carbs are the total dietary carbs, minus the total fiber.
Keep your total carbs below 35g and the net carbs below 25g ( if possible, below 20g). If you are still hungry during the day, snack on cheese, peanut butter, seeds or nuts to curb your appetite. Just remember snacking can slow weight loss down in the long term.
There are times (like right now with me) where you think you want a snack when the truth is; I need to fix me a meal to eat and not graze in the kitchen. If you find yourself in a rush or a bind, there are some keto fast food options.
Vegetables on a Ketogenic Diet
Leafy dark green is always your best choice for veggies. The majority of your meals should be a protein with veggies and an extra touch of fat.
Meals such as a chicken breast slathered with olive oil with broccoli and cheese would be perfect, and, yummy. Alternatively, a juicy steak with a glob of butter and some spinach sauteed in butter and olive oil. There ya go, plenty of fats there.
Here’s a list of the most common (and most loved) low carb vegetables.
- Spinach (Raw) 1/2 Cup= 0.1 net carbs
- Bok Choi (Raw) 1/2 Cup= 0.2 net carbs
- Lettuce (Romaine) 1/2 Cup = 0.2 net carbs
- Cauliflower (Steamed)-1/2 Cup= 0.9 net carbs
- Cabbage (Green Raw)-1/2 Cup= 1.1 net carbs
- Cauliflower (Raw)- 1/2 Cups= 1.4 net carbs
- Broccoli (Florets)-1/2 Cup = 2 net carbs
- Collard Greens-1/2 Cup = 2 net carbs 2
- Kale (steamed)- ½ cup=2.1 net carbs
- Green beans steamed- ½ cup= 2.9 net carbs
When I first looked at doing the Keto diet, I was in shock at how many carbs are in veggies. However, it depends on your reasoning for limiting them. For instance. These carbs that you see up above are “good carbs,” not the “bad carbs.” I will save that for the next blog.
So, so far today I have has 15 where my limit 21. I still have my dinner to eat tonight. I am going to make me a huge ham and cheese omelet with zero carbs.
Thank you for stopping by my blog. Be sure to check back here daily see the topic of the day. If you have any topic request shoot me a suggestion and I will be glad to research it.
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