Keto Challenge: 60 Days To A New You

The 60-day keto challenge is a test where you only eat foods and meals that follow the keto way of life. The ketogenic diet is a high-fat, low-carb, and moderate-protein eating plan. It is based on physiology and backed by science. The keto diet was originally intended for the treatment of children with epilepsy but has since been adopted by many athletes and people wanting to improve their health and lose weight. The challenge can help kick-start your weight loss and keep you on track. It can also help you build a stronger character that has the ability to say no to temptation.

What is a Ketogenic Diet?

A ketogenic diet is one that is high in healthy fats and proteins, and extremely low in carbohydrates. Typically, it takes around 100g of carbohydrates per day to maintain the average person's brain and organ function. When you eat between 20-50 g of net carbohydrates (total carbohydrates minus fibre), your body has to switch over to using fat to fuel itself instead of carbohydrates. This process is called Ketosis, and it's a perfectly natural state for humans to exist in.

Generally speaking, when people follow a keto diet, a large majority of their diet is made up of foods that are rich in both fat and protein, with minimal carbohydrates. However, this can be tweaked slightly. For example, some people may prefer to have more protein and less fat. As long as 90% of your diet is made up of fat and protein, you are following a ketogenic diet.

The keto diet was originally intended for the treatment of children with epilepsy, but since then, it has been adopted by many athletes and people wanting to improve their health and lose weight. This is because a very low-carb ketogenic diet is based on physiology—its mechanisms are backed by science. It is not just a fad diet hyped up by snake oil salesmen.

The keto diet is also popular among celebrities, such as Kim Kardashian, Gwyneth Paltrow, Megan Fox, and LeBron James, who have used it to lose weight, improve performance, and achieve a leaner, healthier-looking body.

The keto diet is an effective way to improve the look of your body without the need for plastic surgery. It is great for losing weight because you reduce your overall calorie intake by cutting out carbs. Once your body burns up its already stored carbohydrates, it has no choice but to start using fat and protein for energy.

In addition to weight loss, there are also many other health benefits to the keto diet. It has been shown to lower inflammation, improve insulin resistance, and reduce the risk of more serious health conditions such as arthritis, cancer, and dementia.

However, it is important to note that the keto diet may not be suitable for everyone, and it is always best to consult your healthcare provider before making any major changes to your diet.

How does the Keto Diet Work?

The keto diet is a high-fat, low-carb, and moderate-protein eating plan. It is not just another low-carb diet, as it focuses on increasing fat intake rather than protein. Typically, 55 to 60% of your food energy intake should come from fats, 30 to 35% from protein, and just 5 to 10% from carbs. This means that if you’re consuming a 2,000-calorie diet, your carbohydrate intake should be between 25 and 50 grams per day.

The keto diet works because, by cutting out a food group, you are more likely to consume fewer overall calories, which leads to weight loss. Carbohydrates are also easy to overindulge in, so a diet rich in fat and protein makes you less likely to binge and overeat.

The keto diet is also rich in protein, which supports muscle growth and maintenance. This is key if you want to improve the shape of your body, as the more muscle you have, the more calories you burn.

Combining the keto diet with a weights routine can help you burn fat and dramatically improve the shape and appearance of your body within a short period of time (4-8 weeks).

The keto diet is backed by science and has been used to treat children with epilepsy. It has also been adopted by many athletes and celebrities wanting to improve their health and lose weight.

Pros and Cons of a Ketogenic Diet

The ketogenic diet has been around since the 1920s and was initially developed to treat epilepsy in children. In recent years, it has gained popularity as a weight-loss tool. The diet involves eating high amounts of fat, moderate amounts of protein, and very few carbohydrates. Here are some of the pros and cons of following a ketogenic diet:

Pros:

• Weight loss: The keto diet can lead to rapid weight loss, especially in individuals with obesity. This is due to a drop in water weight and the appetite-suppressing effects of certain ketones released during ketosis.
• Improved blood sugar control: Low-carb diets have long been used to manage diabetes, and the keto diet may be particularly effective in this regard. A 2019 study found that a keto diet reversed type 2 diabetes in some participants, with a remission rate of 17.6% after a 2-year follow-up.
• Potential benefits for cancer treatment: Some small studies suggest that the keto diet may "starve" cancer cells by depriving them of glucose (carbohydrates), potentially making them more susceptible to chemotherapy and radiation.
• Improved cardiovascular health: Some experts claim that the keto diet may improve heart health by reducing blood triglycerides and increasing HDL ("good") cholesterol. However, the diet's effects on LDL ("bad") cholesterol are less clear and may depend on the types of fat consumed.

Cons:

• Nutrient deficiencies: The keto diet's strict limits on carbohydrates can lead to deficiencies in essential vitamins and minerals, such as vitamins A, E, and B6, as well as folate, calcium, magnesium, potassium, and iron.
• Digestive issues: The low-carb nature of the keto diet can lead to constipation and slow digestion. Additionally, consuming large amounts of fat can cause gastrointestinal issues such as diarrhea, cramping, bloating, and stomach upset.
• Negative impact on heart health: If the keto diet is high in saturated fat, it can increase LDL cholesterol, which is associated with an increased risk of heart disease.
• Difficult to sustain: The stringent food restrictions of the keto diet make it challenging to stick to long-term. It can also be time-consuming and socially restrictive, impacting an individual's social life.
• Potential for "keto flu": As the body adjusts to ketosis, some individuals may experience symptoms such as fatigue, headache, dizziness, nausea, vomiting, constipation, and low exercise tolerance, known as "keto flu."

How to make a Keto Diet Work for You

The keto diet is a high-fat, low-carb, and moderate-protein eating plan. It is important to note that keto is not just another low-carb diet. Unlike other low-carb diets, keto focuses on fat intake rather than protein.

How to Start

Before starting the keto diet, it is important to first educate yourself on the rules and ins and outs of the diet. Here are some important facts to know:

• 55% to 60% of your food energy intake should come from fats.
• 30% to 35% should come from protein.
• Just 5% to 10% should be from carbs.
• If you want to be stricter with your carb intake, follow the original classic ketogenic guidelines, where your carb intake will be just 10 to 15 grams per day.
• Your protein intake should be one gram of protein per kilogram of body weight, with the remaining calories covered by fats.
• Most people's number of carbs per day on the keto diet does not exceed 50 grams.

What to Eat

• All kinds of meats, including organ meats and poultry.
• Fatty fish such as salmon, sardines, and mackerel, and other seafood such as shrimp and crabs.
• Non-starchy vegetables, including leafy greens, cauliflower, bell peppers, zucchini, cucumbers, eggplants, asparagus, and onions.
• Full-fat dairy such as butter, cream, and cheeses.
• Nuts and seeds, including sunflower, chia, pumpkin, sesame, hemp, flax, macadamia, walnuts, almonds, and pecans.
• Oils, including vegetable oils, olive oil, and avocado oil.
• Berries, including blueberries, blackberries, raspberries, cherries, apples, and grapes.

What Not to Eat

• Grains, including rice, quinoa, oats, corn, and buckwheat. Bread and pasta made from wheat or other grains should also be avoided.
• Most fruits, including mangoes, bananas, oranges, apples, and pears.
• High-carb vegetables, including sweet potatoes, yams, cassava, parsnips, and white potatoes.
• Legumes and lentils.
• Sugary drinks and alcohol.

Tips for Success

• Plan your meals ahead of time.
• Find a support system or accountability partner to help keep you on track.
• Be prepared for challenges and temptations, and have strategies in place to deal with them.
• Combine the keto diet with exercise, such as weight training and low-intensity cardio, for maximum benefit.
• Assess your results regularly to track your progress and make any necessary adjustments.

How to Assess Your Results on a Keto Diet

The keto diet is a high-fat, low-carbohydrate diet. Typically, the body uses carbohydrates to fuel itself. However, when you eat between 20-50 grams of net carbohydrates per day, your body has to switch over to using fat to fuel itself instead. This process is called ketosis.

When assessing your results on a keto diet, there are several factors to consider. Firstly, it is important to evaluate your physical changes. This includes monitoring your weight loss, as well as any changes in body measurements, such as inches lost around the waist, hips, thighs, and arms. Taking before and after photos can also help to visually track your progress. Additionally, consider how your clothes fit; if they are looser, this is a sign that you have lost weight.

Secondly, reflect on your energy levels and overall well-being. Many people on the keto diet experience increased energy and improved mental focus. If you previously experienced mid-afternoon energy slumps, assess whether these have decreased or disappeared. Also, consider your sleep quality and overall mood.

Thirdly, evaluate your eating habits and cravings. The keto diet can help reduce cravings and improve your relationship with food. Consider whether you are still consuming sugary foods or if you have successfully eliminated them from your diet. Additionally, assess your creativity in the kitchen. The keto diet may have encouraged you to try new recipes and experiment with different ingredients.

Finally, assess your physical performance. If you are engaging in physical activities or workouts, evaluate your endurance and recovery. While the keto diet can provide energy for some, others may experience decreased energy during workouts due to the body's adjustment to using fat for fuel.

By considering these factors, you can comprehensively assess your results on the keto diet and determine whether it is a successful and sustainable diet for you.

Frequently asked questions