The Ketogenic Diet: Everything You Need To Know

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The Ketogenic Diet: Everything You Need To Know

Looking for a tool to give you more energy, lose weight, and improve your overall health? 

 

If so,  you’re in luck …

 

We’ve got exactly what you’re looking for - and it’s called the Ketogenic diet. 

 

This high-fat, low-carb diet has been making waves in the health and wellness world by improving people’s health in ways never seen before …

 

And while the Ketogenic (Keto) Diet might not be for everyone, it has proven its effectiveness in weight loss, treating chronic illnesses, and even promoting brain health.

 

In this article, we'll explore:

  • The Basics of the Keto diet
  • Keto-Friendly Foods
  • Benefits and Risks of Keto

 

 

The Basics

So, what exactly is the Ketogenic diet? 

 

In so many words, it is a high-fat, low-carb diet that aims to put your body into a state of ketosis, therefore increasing the level of ketones in your body through the restriction of carbohydrates.

 

That all sounds nice …  but what the f#*k is that supposed to mean?? (not a scientist here)

 

In simpler terms - Ketosis is a state in which the body burns fat for fuel instead of carbs. 

 

When the body is in ketosis, it produces molecules called ketones, which are used for energy instead of glucose.

 

Ketones are produced in the liver by eating healthy fats and  can be used as an alternative energy source. Because of this, research has found that being in a state of Ketosis can actually give you more energy than carbohydrates. (more on this later)

 

But beware …  getting your body into a state of Ketosis takes a lot of work - you have to carefully regiment specific amounts of food groups into your diet. 

 

When it comes to the metrics, your breakdown of where your calories come from on the Keto diet should look something like this:

  •  70-80% fat
  • 10-20% protein 
  • 5-10% carbs.

 

 

Keto-Friendly Foods

 So, now that you got the rundown of where your calories should be coming from, you might be wondering what you can and can’t eat on a diet like this.

 

When it comes to eating Keto-friendly, the key is staying disciplined on what you’re putting into your body.

 

Naturally, a diet like this eliminates a lot of the foods you might be used to consuming on a day-to-day basis …

 

And while the Keto diet eliminates many foods from your table, there is still a whole world of recipes and ingredients that are keto-friendly. (think about what you can eat, not what you can’t)

 

When it comes to what you can eat on the Keto diet, we’ve got you covered with some of the best foods that are keto-friendly in this list below:

  • Meat: Beef, chicken, pork, and other meats are all allowed on the keto diet. It's important to choose high-quality, grass-fed meats whenever possible.
  • Fish and seafood: Fish and seafood, such as salmon, tuna, and shrimp, are also excellent sources of protein on the keto diet.
  • Eggs: Eggs are a great source of protein and fat on the keto diet. They can be cooked in a variety of ways and are very versatile.
  • Cheese: Cheese is a good source of fat on the keto diet. Choose full-fat versions of cheese, such as cheddar or feta, for the best results.
  • Nuts and seeds: Nuts and seeds, such as almonds, walnuts, and chia seeds, are good sources of healthy fats on the keto diet. Just be mindful of portion sizes, as they are high in calories.
  • Oils: Oils, such as olive oil, avocado oil, and MCT oil are good sources of healthy fats on the keto
  • Coffee: Coffee is allowed on the keto diet, just try to avoid using milk and sugars. (our very own STRONG Coffee contains minimal sugar and MCTs - making it a great choice for Keto-friendly coffee)

 

 

Benefits and Risks of Keto

Now that we've covered the basics, let's talk about the benefits of the Ketogenic diet. 

 

Here are 3 benefits that the ketogenic diet has to offer:

 

1. Weight loss

One of the main benefits of the ketogenic diet is of course - weight loss.

By drastically reducing your carbohydrate intake and replacing it with healthy fats, your body is able to use stored fat for energy - which ultimately leads to weight loss.

 

2. Promotes Brain Health

 Along with weight loss, the Ketogenic diet has been shown to improve your brain health.


Research found that the Keto diet can improve cognitive function by decreasing inflammation in your brain. For this reason, it is even used to treat diseases like Epilepsy and Alzheimer's.

 

3. Gives You More Energy

 The Ketogenic diet has also been shown to increase energy levels in the body. Studies show that the Keto diet does this by stabilizing your blood sugar levels. 

 

Eating carbohydrates can destabilize your blood sugar, which can leave you feeling fatigued and low energy. Eating a fat-rich diet can help you regulate your blood sugar, and in turn, leave you with a consistent source of energy.

 

 

Health Risks

Unfortunately, the Ketogenic diet comes with its risks ...

 

One concern is the potential for nutrient deficiencies. Because the diet is high in fats and low in carbohydrates, it may be difficult to get enough fiber and certain vitamins and minerals - so always make sure to pay close attention to your nutrient intake.

 

Another concern is the potential for negative effects on athletic performance …

 

Carbohydrates are an important fuel source for intense physical activity, and a low-carb diet may not provide enough energy for optimal performance.

 

While the ketogenic diet may help with weight loss, it may not be the best choice for athletes or those looking to improve their physical performance.

 

 

If You Read Anything, Read This …

Is the ketogenic diet right for you? 

 

If you’re looking to lose weight, decrease inflammation in your body, improve your brain health, and increase your energy levels, then it might be your lucky day.

 

Through eating healthy fats, good sources of protein, and minimal carbohydrates, (and drinking Keto-friendly STRONG Coffee) the Ketogenic diet can improve your health in all of the ways I just mentioned.

 

And as always, make sure to speak with a healthcare professional before making any changes to your eating habits and to see if the Ketogenic diet is right for you.

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