Keto Challenge: 56 Days To A New You

The Next 56 Days is a health program that aims to give participants the tools to take control of their health and adopt a sustainable approach to nutrition. It is not a traditional diet or weight loss program, but rather a lifestyle change that focuses on four core values: balancing blood sugar, detoxing the body, lessening inflammation, and releasing fat. The program provides a personal coach and a simple system to help individuals achieve their health goals without the need for counting points, weighing items, or confusing macros.

While The Next 56 Days is not specifically mentioned as a keto program, it shares similarities with the ketogenic diet, which is a high-fat, low-carbohydrate diet that has gained popularity for its potential weight loss benefits. Keto involves significantly reducing carbohydrate intake, typically to between 20-50 grams of net carbohydrates per day, which causes the body to switch from using glucose to ketones for fuel, a state known as ketosis.

Both The Next 56 Days and the keto diet emphasize the importance of balanced blood sugar and reducing inflammation in the body. Additionally, the keto diet also promotes the consumption of healthy fats and proteins, which can contribute to increased energy levels and reduced cravings.

Combining the principles of The Next 56 Days and the keto diet could provide a comprehensive approach to health and weight management, offering individuals a structured program with a personal coach and a focus on sustainable nutrition and lifestyle changes.

Balancing blood sugar

How Carbohydrates Impact Blood Sugar

Carbohydrates have a direct impact on blood glucose. All foods with carbohydrates break down into simple sugars in the body. Even foods that we don't consider "sugary" break down into simple sugars. The carbohydrate in most starchy foods (like potatoes and bread) is a collection of long chains of glucose, which break down into sugar in the body. These simple sugars turn into glucose through metabolic processes. As a result, our blood glucose levels begin to rise.

The Role of Insulin

In a healthy body, when blood glucose levels go up, the body responds by secreting the hormone insulin. Insulin helps to stabilise blood sugar by removing it from the bloodstream and facilitating its storage. Insulin can also help the body to use blood glucose for immediate energy. Simply put, insulin acts as a catalyst to use glucose or move it into body tissues so that it can be used at a later time.

If the glucose is not used immediately, there are two primary storage sites: it may be stored as glycogen in the skeletal muscles or in the liver. The excess sugar may also be converted into fatty acids, circulated to other parts of the body, and stored as fat. As glucose in the bloodstream is cleared away, blood sugar levels return to normal.

Insulin Resistance and Diabetes

People with insulin resistance or diabetes are unable to balance blood sugar when the process of converting food—especially carbohydrates—into energy takes place. People with diabetes either don't make insulin (type 1 diabetes) or have become resistant to insulin (type 2 diabetes) because too much of it has been circulating in the system. Those with type 1 diabetes inject insulin to manage blood sugar.

However, those with type 2 diabetes or insulin resistance often need to find other ways to manage blood sugar because their body's cells are unable to use insulin properly. As a result, their blood sugar levels stay elevated. As the body tries harder and harder to bring blood sugar down, more insulin is released, which makes the cells less sensitive to it and more resistant. Over time, the pancreas is permanently damaged, and other bodily functions are affected, such as hardened blood vessels.

Managing Blood Sugar

Low-carbohydrate diets work for some people who need to manage their blood sugar, but they don't work for everyone. In fact, some studies have shown that low-carb diets are an effective management strategy for obese patients with type-2 diabetes. Other studies have even shown that very low-carbohydrate intake can help some patients reduce or eliminate the need for medication.

However, cutting out certain carbs is smart for anyone—regardless of medical status. Starchy carbs, empty-calorie foods, and heavily processed products provide little nutritional value. If you replace these foods with more nutritious foods that provide fibre, protein, and healthy fats, you're likely to gain a wide range of health benefits, including more stable blood sugar levels.

Personalise Your Carb Intake

There is no clear definition of what a low-carbohydrate diet is. For example, a ketogenic diet may restrict carbs to 10% or less of your total daily calorie intake, whereas other low-carb programs may allow 20% of your calories from carbs or more. The best number for you may take some experimentation. It's best to work with your healthcare provider and/or a registered dietitian to determine a level that is not only safe and effective but also realistic for you to follow long-term.

Fill up on Healthy Fats and Protein

At mealtime, fill your plate with foods that provide energy in the form of protein and fat. But try to choose the most nutritious sources. For example, meat, poultry, and seafood that is grilled (not breaded or fried) are smart choices. Some dairy products like eggs and cheese may also work in your food plan.

When choosing fats, look for sources that provide mono- and polyunsaturated fats rather than saturated fats. Avocados, for example, are high in monounsaturated fat. Butter, on the other hand, provides less healthy saturated fat.

Choose High-Fibre Foods

When choosing carbohydrate foods, look for foods with more fibre as it has a minimal effect on blood glucose levels. Fibre also provides other benefits: you are likely to feel full longer when you eat high-fibre foods, and consumption of high-fibre foods can also help you to lower your LDL cholesterol. High-fibre foods are generally plant-based foods that are closest to their whole form. For example, an apple provides fibre, while apple juice provides none. Whole nuts provide protein and fibre (with some carbohydrates) but nut butters and nut milks often have sugars added during processing and may boost your carb intake.

Detoxing the body

The Next 56 Days is a health program that focuses on four core values to help participants achieve their health goals. One of these core values is detoxing the body.

During the detox process, it is important to be gentle with yourself. The transition period can be challenging, and you may experience symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. These symptoms are often referred to as the ""carb flu"" and typically peak on the second and third days of the keto diet. It is normal to feel slight fatigue throughout the process, but it is important to prioritize water intake as the high level of ketones in the body can lead to dehydration.

Additionally, detoxing the body can help reduce inflammation. When our bodies are sick, it is our cells that are inflamed. By understanding the ingredients we consume and making healthier choices, we can address health issues on a cellular level and promote overall healing.

Detoxing, along with balancing blood sugar and reducing inflammation, can lead to increased energy levels and improved mood. More importantly, it sets our bodies on a path to naturally release fat and achieve sustainable health.

Reducing inflammation

The ketogenic diet is a high-fat, low-carbohydrate regimen that has been used to treat epilepsy and other neurological illnesses. This diet changes the way the body uses energy, prompting the body to switch into a different energy-forming process—using fat instead of carbohydrates as its primary source of fuel. When the liver starts breaking down fats, it starts producing chemicals called ketones. When the body relies on fat, or specifically ketone bodies, for energy, it enters a metabolic state called ketosis.

Ketogenic diets have been shown to reduce inflammation in the brain and body. In rodent studies, ketogenic diets have been found to reduce inflammation, improve outcomes after brain injury, and even extend lifespan.

In a study by the University of California, San Francisco (UCSF), researchers discovered a molecular key to the diet's effects, opening the door for new therapies that could reduce harmful brain inflammation following stroke and brain trauma. The UCSF team identified a pivotal protein that links the diet to inflammatory genes, which, if blocked, could mirror the anti-inflammatory effects of ketogenic diets.

In another study, researchers used a small molecule called 2-deoxyglucose (2DG) to block glucose metabolism and produce a ketogenic state in rats and controlled laboratory cell lines. They found that 2DG could bring inflammation levels down to almost control levels.

Ketogenic diets have also been found to reduce inflammation in humans. A person following a ketogenic diet reported that they had less inflammation in their body, which allowed them to begin dealing with health on a cellular level. Additionally, a lupus patient who followed the keto diet saw improvements in their chronic pain and inflammation-related symptoms.

Overall, the ketogenic diet has been shown to be an effective way to reduce inflammation in both rodent studies and human experiences.

Weight loss

The keto diet is advertised as a weight-loss wonder, but it is a medical diet that comes with serious risks. It is best to use this as a short-term dietary change to jump-start weight reduction. The keto diet is a high-fat, low-carbohydrate eating plan. It is different from other low-carb diets, which focus on protein, as a keto plan centres on fat, which supplies as much as 90% of daily calories.

The keto diet is a challenge, and it is not for everyone. It is important to consult a healthcare professional before starting this diet, as it is not suitable for people who are pregnant or breastfeeding, or those with blood sugar issues, heart disease, or liver disease, among other conditions.

The keto diet works by forcing the body to use a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. This process is called ketosis. To reach ketosis, you must deprive yourself of carbohydrates, eating fewer than 20 to 50 grams of carbs per day.

The transition into ketosis can be difficult, with the second and third days being the worst. During this time, your body is starved of carbohydrates and is working out how to keep going without glycogen. You may experience headaches, fatigue, muscle aches, nausea, brain fog, and irritability. This will pass, but it is important to be gentle with yourself during this time and not over-exert yourself.

By the fifth day, your body is getting used to running off of fats for fuel, and you will have more energy. You will need to prioritise water intake as you hit ketosis, as the high amount of ketones in the body can lead to dehydration.

By the tenth day, most people will have hit ketosis and will be feeling the benefits. Energy levels will be up, and you will no longer experience the "2pm slump". You may also notice that you are not as hungry and have to remind yourself to eat.

The keto diet can be an effective way to lose weight, but it is important to be aware of the risks and take a careful, considered approach.

Increased energy

The keto diet is known to increase energy levels, but how does it work?

When you eat a lot of carbs, the starches are converted into simple sugar molecules, or glucose. Your body then absorbs this glucose and gives you an energy boost. However, this process requires insulin, which is produced by your pancreas, to move the glucose from your bloodstream to your cells. If you have insulin resistance or reduced insulin sensitivity, your body struggles to absorb this energy, leaving you with excess glucose in your bloodstream. As a result, you experience a huge surge in energy, followed by a big drop, making you feel sluggish and craving more energy in the form of sugar and carbs.

On the other hand, when you're on a keto diet, your body switches to using fat as its main fuel source instead of glucose. This means that your body can tap into its fat stores at any time, providing you with a constant, steady stream of energy.

The transition to keto can be challenging, and during this period, you may experience the keto flu, which is your body's way of adjusting to using ketosis as its primary energy source. This phase can last from a few days to several weeks, but it's only temporary. Once you make the switch to ketosis, you'll notice a difference in your energy levels, and this newfound energy will last as long as you stay in ketosis.

Factors Affecting Energy Levels on Keto

It's important to note that energy levels can fluctuate throughout a woman's menstrual cycle. During the first two weeks and leading up to ovulation, higher estrogen levels can result in increased energy. However, once ovulation occurs and you enter the third and fourth weeks of your cycle, energy levels may decrease due to the drop in estrogen and increase in progesterone. Therefore, it's recommended to avoid transitioning to a keto diet during this time and instead make the change during the first or second week of the cycle.

Additionally, supplementing with exogenous ketones can help facilitate the transition to ketosis faster and reduce the uncomfortable side effects of the keto flu. Exogenous ketones are simply ketones that you can add to your diet from outside sources, and they can be beneficial during the adjustment period.

Frequently asked questions