Low-carb and keto diets have gained popularity in recent years, and for good reason. These diets involve reducing carbohydrate intake and increasing fat consumption, which can lead to weight loss, improved blood sugar control, and enhanced mental clarity. In this guide, Jason Berkes explores the basics of low-carb and keto diets, their benefits, and how to get started.
Understanding Low-Carb and Keto Diets
Low-carb diets involve restricting carbohydrate intake, typically to 50-150 grams per day. This can include reducing or eliminating sugary foods, grains, and starchy vegetables. Keto diets, on the other hand, are a type of low-carb diet that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Keto diets typically involve a very ketogenic diet intake, typically 20-50 grams per day, and a high-fat intake.
The Benefits of Low-Carb and Keto Diets
Low-carb and keto diets have been shown to have numerous health benefits, including weight loss, improved blood sugar control, and enhanced mental clarity. By reducing carbohydrate intake, these diets can help regulate blood sugar levels and improve insulin sensitivity. Additionally, the high-fat content of keto diets can help reduce inflammation and improve heart health. Jason Berkes notes that many people have successfully used ketogenic and keto diets to manage chronic health conditions, such as type 2 diabetes and epilepsy.
The Science Behind Ketosis
Ketosis is a metabolic state in which the body burns fat for fuel instead of carbohydrates. When carbohydrate intake is low, the body is forced to adapt and use alternative sources of energy. The liver converts fat into molecules called ketones, which are then used by the brain and other organs for energy. Ketosis has been shown to have numerous health benefits, including improved cognitive function and reduced inflammation.
Getting Started with Low-Carb and Keto Diets
Getting started with a low-carb or keto diet can seem overwhelming, but with a clear plan, it can be a smooth transition. The first step is to determine your dietary goals and preferences. Do you want to follow a ketogenic diet or a keto diet? What foods do you enjoy eating, and what foods can you eliminate? Once you have a clear plan, start by stocking your pantry with low-carb and keto-friendly foods, such as meats, fish, eggs, and vegetables.
Meal Planning and Grocery Shopping
Meal planning and grocery shopping are crucial components of a successful ketogenic diet or keto diet. Jason Berkes recommends starting by planning your meals for the week and making a grocery list of the ingredients you need. Focus on whole, unprocessed foods such as meats, fish, eggs, and vegetables. Avoid sugary foods, grains, and starchy vegetables. When grocery shopping, read labels carefully and choose products that are low in carbohydrates and added sugars.
Low-Carb and Keto-Friendly Foods
Some examples of low-carb and keto-friendly foods include:
- Meats: beef, pork, lamb, and poultry
- Fish: salmon, tuna, and mackerel
- Eggs: pastured or omega-3 eggs
- Vegetables: leafy greens, broccoli, cauliflower, and avocado
- Nuts and seeds: almonds, walnuts, and chia seeds
Maintaining a Low-Carb or Keto Lifestyle
Maintaining a low-carb or keto lifestyle requires commitment and dedication. It’s essential to stay hydrated, listen to your body, and adjust your diet as needed. Many people experience a “keto flu” when first starting a keto diet, which can be alleviated by increasing salt intake and staying hydrated. Additionally, it’s essential to be mindful of potential nutrient deficiencies, such as vitamin D and omega-3 fatty acids.
Overcoming Common Challenges
Common challenges of low-carb and keto diets include social pressure, cravings, and nutrient deficiencies. Jason Berkes explains that to overcome these challenges, it’s essential to have a support system, such as a community or a healthcare professional. Additionally, finding healthy alternatives to favorite foods and staying hydrated can help reduce cravings. By being prepared and having a plan, you can overcome common challenges and achieve your dietary goals.
