So, you’ve heard of this keto diet but maybe you’re not quite sure what the benefits really are – aside from weight loss.
Starting a keto diet can be overwhelming at the beginning, but if you plan out how you’re going to start it’s not that bad really. And you’ll be more likely to experience some of the great benefits of the keto diet.
What Is Keto?
Keto (or Ketogenic) diet is a low carb, high fat, moderate protein style diet. It emphasizes eating grass-fed fatty meats, low starch/carb veggies and healthy fats.
The standard keto diet macro ration is 75% fat, 15% protein and 5% carbs. This helps to keep your carb levels low, but you also don’t want to over eat protein either.
The ultimate goal is to get into what’s called Ketosis. This is when the body is turning fat into ketones and using ketones for fuel instead of glucose.
Why Is Keto Great?
Keto is great because it cuts carbs from your diet that causes you to retain water. It allows your body to flush excess fluids and fats from your cells so that you can burn fat, feel great and lose weight (or maintain it) relatively easily.
Did you know that you retain 2-3 grams of water for ever gram of carbohydrate that you consume?
For every gram of carbohydrate you eat your body will retain 2-3 grams of water. This can add up to a lot of water weight if you’re eating 100+ grams of carbs on a daily basis.
So, by cutting your carb intake down to a level of about 20-50 grams of carbs you’re inevitably cutting out how much water you’re retaining.
Learn what you can expect from starting keto in this post so you can be better prepared.
Benefits of the Keto Diet
There are many benefits to the keto diet. The most popular right now is the fact that it can help you easily lose weight.
But, when it comes to brain function and clarity… keto knocks it out of the park.
Many people report feeling like a curtain has been taken away from their eyes and brain when they become fat adapted.
Brain fog disappears, people have more energy, there’s more clarity, and people feel like their brain functions way better on ketones vs glucose.
Check out this source here: https://www.ruled.me/3-reasons-keto-better-for-brain/
Ketosis has the ability to protect against cognitive decline, and it also has been shown to improve acute and subacute injuries in military personnel.
How Does This Help You?
This way of eating has been shown to enhance memory function, treating ADHD, eliminating migraines and so much more.
Brain fog and cognitive function are surely awesome positive results when it comes to workplace functionality and increased work results.
Because, if you can increase your capacity to put out great work, improve upon what you are already doing or (in the least) not have brain fogginess while working… why wouldn’t you?
How To Get Started On Your Keto Journey
I have a pretty simple method when it comes to planning my family’s keto menu… I’ve talked about in my newsletters that I send out weekly, but I want to share it here too.
Here’s how I plan my meals:
- Choose the meat/protein
- Choose some veggies (I like to have about 1/2 to 3/4 my plate be veggies)
- Add on the fats
Pretty simple 🙂
You might think it’s pretty boring, but really, you can do a lot with that layout.
Ideas:
- Chili
- Enchiladas
- Chicken “Noodle” Soup
- Keto Pho Soup
- Keto Tacos (with almond flour tortillas)
- Sloppy Joe on Cauli Rice
- Beef and Broccoli
- … endless ideas
Your 3-Day Keto Menu Plan
DAY 1
Breakfast: Keto Egg & Sausage Muffins (like this recipe)
Lunch: Hamburgers and Zucchini Fries (batter in egg and almond flour and either Air Fry or oven fry)
Dinner: Keto Chicken Enchiladas
DAY 2
Breakfast: Bulletproof coffee (1 tsp to tbsp MCT Oil Powder, 12 oz coffee, 1 tbsp Kerrygold butter)
Lunch: Baked chicken thighs with cauliflower mash and roasted Brussels sprouts
Dinner: Keto Shredded Chicken Chili (recipe here)
DAY 3
Breakfast: Keto Egg & Sausage Muffins (like this recipe)
Lunch: Leftover baked chicken thighs with cauliflower mash and roasted zucchini
Dinner: Keto Shredded Chicken Chili (recipe here)
What Now?
If you’re feeling a bit unsure of yourself on your journey to starting keto, just know that there are people out there that are willing to help you :).
Reach out and ask for help. You might be surprised and get a response!