Unlocking the Power of Ketosis: A Journey into the Ketogenic Diet

Welcome to TheGoalSet, where we embark on a quest for knowledge and growth. Today, we’re diving into a fascinating dietary adventure—exploring the Ketogenic Diet, often known as “Keto.” It’s more than just a diet; it’s a metabolic shift that holds the promise of weight loss, improved energy, and a host of health benefits. Let’s take a journey into the world of Keto and uncover its secrets.

Imagine a diet where fat becomes your body’s primary fuel source. The Ketogenic Diet is exactly that. It’s a high-fat, low-carb eating plan that encourages your body to enter a state called “ketosis.” In ketosis, your body breaks down fats into ketones, which it then uses for energy instead of relying on glucose from carbohydrates.

• Increase Your Fat Intake: We are constantly taught to stay away from fatty foods but don’t shy away from healthy fats. Avocados, nuts, seeds, olive oil, and rich cuts of meat become your allies. It’s time to embrace the butter! This will be one of the weirdest parts for generally healthy eaters today, who are always on the lookout to reduce fats in their diet.
• Low Carbs: Here, carbs are on the chopping block. Starchy foods like bread and pasta get a temporary eviction notice, typically making up a mere 5-10% of your daily calories. I personally had to limit my carbs to a total of 21 grams per day, significantly lower than the average 225 – 325 grams of carbs per day, or 45 – 65% of the average daily intake (based on a 2,000-calorie diet). (Source) Something to keep in mind when tracking carbs is that you do not need to take into account “dietary fibers”. There are many snacks and foods that look like they may have too many carbs initially, but once you take into account net carbs, it is actually a perfectly acceptable choice.
• Moderate Protein: Protein remains in the mix but in moderation, comprising around 15-20% of daily calories. Striking the right balance is key. It can be difficult at first, but getting a base of 100 grams of protein is key to providing your body the resources to build up your bones, muscles, cartilage, and skin. Proteins are also important to rebuilding and repairing your body, helping you digest and oxygenate your body, and regulate your body’s hormones and development.

1. Weight Loss Wonder: Ketosis can be your secret weapon for shedding pounds. It helps control your appetite and makes it easier to cut calories and lose weight. The reduction in your hunger levels comes from the stabilizing effects of ketones on your blood sugar levels. When you have a steady blood sugar, you experience significantly less cravings and a greater sense of fullness. The power of this strategy for weight loss is that you are still adhering to your body’s basic needs and getting the nutrients you need, but naturally redefining your relationship with food, because of the ketone effects.
2. Blood Sugar Benefits: If you’ve been wrestling with blood sugar levels, the Keto diet might provide some relief, making it particularly attractive to those with type 2 diabetes. When you reduce the intake of carbohydrates, the notorious cause of rapid spiking in blood sugar, you relieve your body of the tumultuous highs and lows that accompany diabetes management. A diet that encourages controlled and stable blood glucose levels provides a profound sense of relief and predictability in one’s life. Less glucose-monitoring worries, less reliance on medication, and an overall healthier style of living.
3. Mental Sharpness and Energy Consistency: The magic of ketones extends to your brain. Many Keto enthusiasts report heightened mental focus and clarity. Ketones aren’t just a source of physical energy, but fuel for your brain to run steadily and with more clarity. It’s pretty much like upgrading your brain to high-speed internet. Though Keto enthusiasts claim many things, the lack of fogginess in your brain that comes with the ketone effects is actually because you are alleviating your body from carb-heavy diet repercussions. Having a big meal, especially one heavy in carbohydrates, leads to a jump in your blood sugar levels. As your blood sugar rises, you often feel a decrease in your energy levels while your body is processing and digesting that food. This feeling is not 100% extinguished in a keto diet but is lowered noticeably. (Source)

1. The Keto Flu: Starting the Keto diet might bring on some flu-like symptoms, including fatigue and headaches. Fear not; it’s a temporary hurdle as your body adapts to ketosis. It is very common for your body to feel sick or foggy when you first switch to Keto. “Essentially, you’re feeling the symptoms of withdrawal from carbs” Moving away from your default carb-burning diet to a fat-burning diet confuses your body, at first. For most, the symptoms of the change last about a week at most, no more than a few days. The more flexible your body is, and your metabolism is, the easier the switch will be. (Source) If this is proving to be a big hurdle for you, do your best to stay hydrated and ingest lots of electrolytes to make sure you are getting all the minerals and nutrients for your body to function. Light exercises, stretches, or yoga can also be beneficial to relieve the tension in your body and release endorphins for your mood. Worst case, you can always ease yourself into a diet with lower and lower carbs until you reach that 5-10% carbohydrate level.
2. Nutrient Tightrope: Be aware of potential nutrient gaps as you cut certain foods from your diet. It is key to replace the foods that you cut out of your diet with fat and protein-focused foods that provide the same important nutrients for your body. This can be difficult to do at first, but as you get used to the types of foods you can and cannot eat, it will become much easier to manage your carb intake, eat in or go out, and get the necessary nutrients for your body.
3. Social Sacrifices: Social gatherings and dining out can present challenges when adhering to a strict Keto regimen. For someone who goes out often as a way to socialize meet new people and see old friends, this can be a big obstacle to making sure you are staying consistent with your diet. There are many variations to any dish to turn it keto-friendly. This can be done by replacing your rice or bread with a salad or using replacements like zucchini or cauliflower substitutes. There are now a lot of keto substitutes sold as well if you don’t mind spending a little extra at the grocery store. Remember, the cutting of carbs is not only a loss to your diet, because you are replacing these with a world of fats, not commonly explored in people’s average diets today.

The Keto diet isn’t one-size-fits-all. It’s vital to consult a healthcare professional before embarking on this journey, especially if you have underlying health conditions. To make the most of Keto, consider enlisting the guidance of a registered dietitian who can help you navigate this new culinary landscape.

Ultimately, the Keto diet is a personalized voyage. What works for one might not work for another. If you choose to give it a try, embrace it with knowledge, patience, and the understanding that your body is unique. In the quest for health and wellness, the Keto path is just one of many, and it’s up to you to decide if it’s the right one for your journey.

If you are interested, keep reading to see my own experience with Keto and my recommendations for those who are just starting out.

For a diet plan, I think it is easier to share a couple options for breakfast, lunch, dinner, and snacks that you can pick and choose from, knowing that each one of these will offer you the energy you need, while also giving you the freedom to change things up when you want.

Example Breakfast options:

1. Scrambled Eggs with Spinach & Feta Cheese
2. Greek Yoghurt with raspberries and chia seeds
3. Keto Smoothie (unsweetened almond milk, spinach, protein powder, and almond butter)
4. Keto pancakes (almond flour, eggs, stevia, sugar free syrup)
5. Omelette with mushrooms, avocado, and bell peppers

Example Lunch options: 

1. Grilled chicken salad with mixed greens, avocado, and olive oil dressing
2. Zucchini noodles with pesto and grilled shrimp
3. Cobb salad with bacon, egg, avocado, and cheese (blue cheese/feta cheese)
4. Tuna salad with mayo and lettuce wraps
5. Keto-friendly chili, ground beef, tomatoes, low-carb veggies

Example Dinner options:

1. Pork tenderloin with roasted cauliflower and garlic herb sauce
2. Baked cod with a lemon-butter sauce and asparagus
3. Baked salmon with asparagus and butter
4. Baked Chicken thighs with steamed veggies
5. Beef stir-fry with broccoli, mushrooms, and low-carb teriyaki sauce

Example Snack options:

1. Avocado and Bacon bites (wrap avocado pieces in bacon and bake until crispy)
2. Cheese and pepperoni/salami snacks (olives add for great flavor)
3. Guacamole and veggie sticks
4. Mixed nuts (be careful that some may be better or worse for total carb intake)
5. Greek Yoghurt with berries (flax or chia seeds are great for extra fiber)

As you move forward, experiment with low-carb, high-fat foods:

1. Find good ways to incorporate beef, poultry, fish, and tofu into your diet.
2. Enjoy non-starchy vegetables, and AVOID FRUIT!
3. Drink lots of water and tea to stay hydrated and energized.
4. Track your macronutrients to ensure you are staying within your limits (usually between 20-50 grams of carbs). I personally suggest “Carb Manager” on iOS. It is a good free option with premium benefits if you are interested.

Lastly, I’d like to offer my thoughts as someone who has tried the Keto diet myself. At this point, I have done keto for about 2 months, and I intend to continue this up until the end of November 2023. This is part of my personal goal of trying out many different diets, seeing how they feel, how difficult they are, and how applicable they are more, given my body, my goals, and my lifestyle.

I have found the ketogenic diet to be amazing for two things, for me. One, I lost a lot of weight. In the first two weeks, I lost 8 pounds, with no real effort to lose weight. Actually, I have been in a state where I am trying to bulk up, yet the change in diet and adjustment to my eating routine actually helped me lose weight. Initially, this was alarming, but it became a positive after realizing two things. The weight I lost at that high speed was a temporary thing, and I started to stabilize as I got used to the keto diet (and I learned how to eat more calories to get back into my bulking state), also, it was only my stubborn fats that were being broken down around my waist (that despite me working out 6 day per week, were very difficult to work off). And two, I have had a surprisingly focused and clear mind all day round. Keto has been great for me in managing how much I eat and keeping me a little hungry. I am a firm believer that I am more effective and focused when I am not 100% full of food when my body is not working so hard to break down food all day, and more focused on getting tasks done.

October 2023: Although I have had a great experience with Keto, I think I will not come back to it after I complete my challenge by the end of November, simply because it is very limiting. I have not been able to enjoy many meals with family and friends in the way I would like to because of the restrictions of the keto diet. If I were someone who had other conditions that would benefit from lower blood sugar glucose levels and lower insulin, I would bite the bullet and continue.

December 2023: After completing my 3-month Keto challenge and having returned to my normal diet, I can really feel the difference. For reference, I eat a lot more rice and bread, and (especially given the holiday season), I have allowed myself some luxury when it comes to my sweet tooth. I also eat a larger variety of foods and more total calories.

Pros:

• I am gaining weight, almost 7 pounds now after a month of intentionally trying to eat more and return to my 175 lb weight goal.
• I no longer need to worry about everything I eat. It is much simpler to stop by anywhere and grab a bite to eat or cook whatever I may be feeling when I get home from a long day.

Cons:

• Despite eating a lot more and resting more (total work time has decreased recently), I feel much more tired in general.
• Facing some issues now with being able to focus on my work and efficiently get things done compared to before.

If you guys ever have any questions, feel free to reach out or comment on the post! There are also many resources online.