What is Keto-ish Nutrition

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1 What is Keto-ish Nutrition So the Keto-ish nutrition plan I follow, focuses on eating real, whole foods that are low in carbohydrates but high in lean proteins and healthy fats. This lower carb diet keeps sugary and starchy foods to a minimum while not fully restricting carbs and providing your body with the nutrition it needs to thrive and be efficient. By eating this way, you will quite literally change your metabolism (the way your body processes food). Instead of burning primarily sugars for fuel, your body will start burning fat as the preferred fuel source. As we explore the ins and outs of the Keto-ish nutrition, think of it more as a healthy way of eating and less of a diet to avoid the negative connotations associated with that dreadful four- letter word. To better understand, let s look at the three main types of carbohydrates found in food: 1. STARCHES (complex carbs) 2. SUGARS (simple carbs) 3. FIBER (FFC s as we call them) Sugars are simple carbs. They are quickly digested and instantly spike your blood glucose. This leads to the notorious sugar rush, followed by the inevitable sugar crash, all while taxing your pancreas and elevating insulin levels. Most of us have been advised to stay away from simple sugars. Generally, everyone agrees that sugar is not good for your health and should be avoided.

2 Starches take a little longer to digest because they are broken down into simple sugar first, leading to a slower rise in blood glucose levels. This delayed rise in blood sugar has led to the belief that starches are good carbs in many nutrition circles. However, the body actually treats sugars and starches very similar, so both must be avoided on a low carb ketogenic diet. Fiber or FFC s is the only carbohydrate that does not impact the blood sugar. A low carb ketogenic diet encourages more fiber intake for this reason. When consumed, dietary fiber is mostly passed through the digestive system instead of being broken down, contributing more to digestive health rather than nutrition. Fiber keeps you regular and does not contribute to your total carb count. You can eat fiber on a low carb ketogenic diet.

3 Benefits of Keto-ish Nutrition Reduces your appetite: Once you begin a keto-ish nutrition, you will notice that you do not get hungry like before. On many restrictive diets, you feel constantly deprived and hungry. The constant hunger typical of many diets is one the reasons the word diet has such negative undertones. It s a terrible feeling! You either cheat or give up completely just to feel better and never make any sustainable progress on your weight loss. But not if you follow the keto-ish way of eating! You can break the cycle of deprivation, binging and subsequent guilt with the keto-ish plan pretty easily because that ravenous hunger never sets in. Weight loss: One of the most popular reasons for interest in a Keto Diet is weight loss. Within a couple weeks (or sooner) of reducing your carbohydrate intake, you will notice the number on your scale declining and your clothes getting looser. Studies show that low carb diets are more effective for weight loss than low fat diets. That s right; we ve been doing it wrong. Improved body composition: It s important to note the difference between weight loss and fat loss. Weight loss is simply a decrease in your overall weight, while fat loss is targeted directly at your fat stores without affecting your muscle. Muscle loss is a very bad thing, so you want to make sure that you are losing the right kind of weight the weight from excess fat! Very low carb diets have been shown to decrease fat mass while sparing lean body mass.

4 Know Your Food Groups CARBOHYDRATES give you energy - Carbohydrates are the only macronutrient that is not absolutely essential for survival. There are essential fatty acids and amino acids (the building blocks of fats and proteins), but there is no such thing as essential carbohydrates. Sugars and starches fall into this category. Fiber-Filled Carbohydrates (aka FFCs) are the carbs we ll focus on most, because ber provides your body with longer-lasting energy, and helps promote weight loss PROTEINS help keep you full and satisfied - Protein is important for growth, tissue repair, immune function, making essential hormones and enzymes, energy in the absence of carbohydrates, and preserving lean muscle mass. As you can see, protein plays a vital role in almost all biological processes. Proteins are considered the building blocks of the body. The body breaks protein down into amino acids, 9 of which cannot be made by the body. As a result, these essential amino acids must come from the food you eat. You will need to eat enough protein to maintain your lean muscle mass without going overboard on your protein intake. HEALTHY FATS are the main source of balanced nutrition. We need adequate amounts of fat in the diet for energy, growth and development, absorbing certain vitamins (fat-soluble vitamins like Vitamins A, D, E, K, and carotenoids). Not to mention dietary fats help us stay full and add flavor to our food! Mmm, flavor. There are two essential fatty acids that our body can t synthesize, so they must be obtained from diet. VEGGIES make you full and satisfied - Vegetables are awesome on a Keto-ish Nutrition Plan, but they can be a little tricky sometimes. As a general rule of thumb, if it s green and leafy go for it. If it s starchy, it s best to avoid it when you re first starting out. While Keto is a low carb diet, it s not necessarily a NO carb diet. While vegetables do have carbohydrates, a lot of that can be chalked up to fiber. Fiber is discounted when you calculate your net carbs, so you actually have more wiggle room to add in vegetables. They are a great source of vitamins and nutrients, so be sure to eat your veggies!

5 FRUIT Yes, you can have fruit on the keto-ish nutrition plan. No it is not a free food you can eat unlimited amounts of. Fruit is naturally sweet and that means it has carbohydrates that need to be accounted for. If and when you choose to eat fruit, measure your intake before you grab a handful and shove it into your mouth. Just like veggies, starchy fruits should be avoided. I m looking at you, bananas! Shopping the Perimeters When you go grocery shopping, don't wander up and down the aisles filling your cart with tempting, brightly packaged, cleverly marketed products. Stay around the edge of the store and do your shopping there instead. The perimeter of the store is where all the fresh produce and realfood will be found. You'll need to venture down the aisles for a few items here and there, yes. But aside from pantry staples (like spices and oils) and frozen produce (meats, veggies, etc), you should be able to do the majority of your shopping without stepping a foot into the maze of processed food products. Grocery stores are designed to make you impulse buy products and spend money... not to encourage healthy eating habits. Have a game plan, make a shopping list, and stick to your guns when you go to buy your food! Keto Friendly Foods List Check out our keto-ish friendly foods list for an idea of what foods you should look for at the store, and which ones to avoid.

6 Keto-ish Summary You may have Noticed by now I've mainly talked about real, whole foods. There s a reason for that: you ll do just fine with ingredients! You can make delicious, satisfying, healthful meals without overcomplicating things. Pinky promise. I wholeheartedly believe that the best thing you can do to improve your health is to start cooking at home. Skip the takeout with questionable ingredients. Ditch the processed foods. Nourish your body the way nature intended! You don t need to rely on processed foods and restaurants to reach your goals. Stick to the basics, especially when you are first starting out. Keto-ish Recipe Guide Keto-ish Food List (Know your Food Groups) Create Your Plate (Timed & Balanced Nutrition)

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