Everything You've Ever Wanted To Know About The Ketogenic Diet

Everything You've Ever Wanted To Know About The Ketogenic Diet

The Keto diet, otherwise known as the Atkins diet, has been around for decades.
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What is the Keto diet?

The Keto diet, otherwise known as the Atkins diet, has been around for decades. It's been used by people of all shapes and sizes to lose weight and lose weight fast. What makes the Keto diet different from most is that you can eat as much food as you want! There has to be a catch though, right? The catch is that the diet is extremely low carbs, high fats, with a moderate protein intake. Your daily diet will consist of anything with high fat and moderate protein. Cheeses, eggs, bacon, fish, nuts, broccoli/kale, butter, dark chocolate, cream, and avocados are your best friend on this diet. Of course, there are plenty of other options and combos as well!


How does the Keto diet work?

Keto comes from the term Ketosis, which is a natural process in your body. Ketosis starts when your body doesn't have enough carbohydrates to produce adequate energy so your body switches to running on fat. Your body always chooses carbohydrates first and fat second so this is why you must eliminate as much carbs as possible. Ketosis starts between 2-4 days for most individuals and is the process where your body starts using its fat intake for energy. Most people question at first how a high fat diet can help you lose weight. Your body literally eats the fat away and produces energy with it so all the fat you eat will not be stored. We have been told our whole lives that high fat is the issue. It is in fact not the issue. The issue is sugar, which is the most deadly carbohydrate. "Low fat" or "no fat" typically means high sugar which will not help you lose weight but will only make your more dependent on carbohydrates. On the keto diet most people will notice weight loss results within the first week. Another huge plus from the diet is that high fat keeps you fuller longer so you can go longer periods of time without eating and still feel full. Most people also report a feeling of clear mindedness from lack of craving carbs constantly.


My experience on the Keto diet.

When I first heard about the Keto diet a few years ago I was eager to try but never took the time to do more research and change my lifestyle. Note than I am a 22 year old male. In November 2016 I decided that I wanted to change my diet and become healthier, so I thought I would give it a try. I did my research and completely changed my eating habits to about 20g carbs per day, which is the recommended limit, high fats, and moderate protein. The first few days were the hardest because my body was having major carb withdrawals. I was determined to not give up.

I reached Ketosis in about 2 days because I exercised a decent amount. Note that exercise isn't required to go into ketosis but it is recommended to reach it faster. I got keto strips from Walgreens which monitor the ketones in your body. Ketones are a byproduct of Ketosis which indicates that your body is in ketosis. I had moderate ketones in my body which means I was in ketosis. Within the first week I noticed a huge change in myself. I had much more energy and could think and process much more clearly than I had before. I never wanted to do the diet to lose weight, more-so to have more energy and be healthier. I stopped constantly craving food and could go 3-4 hours feeling full. Even w hen I was hungry it wasn't the same hungry feeling as when I was used to eating high carbs everyday. It was a much less intense craving to eat. In the first seven days I lost 5 pounds and didn't even change anything other than my diet. I exercised the same amount and ate the same amount, just more fats, and less carbs.

My typical meals included eggs, bacon, cheeses, nuts, spinach/kale, shrimp, tuna, chicken, fat bombs (dark chocolate peanut butter balls with cream cheese), almond bread, and avocados. I am still doing this diet today (January 2017). After one month of the diet I lost 12 pounds and I've been maintaining my weight since then. I continually wake up with more energy than I used to and feel better than ever! With that being said, this diet isn't for everyone because it requires a big lifestyle change. Carbs are in so many meals, but if you're looking to try something new I would definitely recommend trying it. You can look up many great Keto recipes online and there's a big supportive community for newcomers on reddit.


Common Keto diet myths.

1. You basically have to starve yourself. Nope, totally false! On this diet you should be eating the same amount of calories you normally would, but you might not simply because you stay fuller. If you are feeling hungry, eat!

2. You can't drink alcohol anymore. Also not true. There are many low-carb beers, liquors, and wines which are keto friendly. Google is your friend!

3. Your blood pressure and cholesterol levels will go up because of the high fats. This is a misconception and most people report better blood pressure and lower cholesterol levels on the Keto diet. It also doesn't contribute to heart disease.

4. The Keto diet isn't suitable for people who exercise. I can attest that this is false because I tend to run about 5k every other day. My distance actually increased while doing the diet and my times decreased.

5. All the weight lost is water weight. It is true that you will lose water weight but the majority of everything being lost is fat. Naturally you lose water weight for the first week because high-carb diets cause excess water weight.

Keto diet progress photos:




Happy Keto everyone!

Cover Image Credit: dietdoctor.com

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I'm The Girl Without A 'Friend Group'

And here's why I'm OK with it

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Little things remind me all the time.

For example, I'll be sitting in the lounge with the people on my floor, just talking about how everyone's days went. Someone will turn to someone else and ask something along the lines of, "When are we going to so-and-so's place tonight?" Sometimes it'll even be, "Are you ready to go to so-and-so's place now? Okay, we'll see you later, Taylor!"

It's little things like that, little things that remind me I don't have a "friend group." And it's been like that forever. I don't have the same people to keep me company 24 hours of the day, the same people to do absolutely everything with, and the same people to cling to like glue. I don't have a whole cast of characters to entertain me and care for me and support me. Sometimes, especially when it feels obvious to me, not having a "friend group" makes me feel like a waste of space. If I don't have more friends than I can count, what's the point in trying to make friends at all?

I can tell you that there is a point. As a matter of fact, just because I don't have a close-knit clique doesn't mean I don't have any friends. The friends I have come from all different walks of life, some are from my town back home and some are from across the country. I've known some of my friends for years, and others I've only known for a few months. It doesn't really matter where they come from, though. What matters is that the friends I have all entertain me, care for me, and support me. Just because I'm not in that "friend group" with all of them together doesn't mean that we can't be friends to each other.

Still, I hate avoiding sticking myself in a box, and I'm not afraid to seek out friendships. I've noticed that a lot of the people I see who consider themselves to be in a "friend group" don't really venture outside the pack very often. I've never had a pack to venture outside of, so I don't mind reaching out to new people whenever.

I'm not going to lie, when I hear people talking about all the fun they're going to have with their "friend group" over the weekend, part of me wishes I could be included in something like that. I do sometimes want to have the personality type that allows me to mesh perfectly into a clique. I couldn't tell you what it is about me, but there is some part of me that just happens to function better one-on-one with people.

I hated it all my life up until very recently, and that's because I've finally learned that not having a "friend group" is never going to be the same as not having friends.

SEE ALSO: To The Girls Who Float Between Friend Groups

Cover Image Credit: wordpress.com

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The Nike Controversy that Makes no Sense

Nike has been facing backlash recently, for reasons I just cannot understand.

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Nike recently released a plus sized workout clothing line, equipped with beautiful plus size mannequins to advertise their brand. Instead of many in the fitness community rejoicing in this milestone, Nike is facing criticism because people believe that Nike is portraying unhealthy weight standards to their customers.

These individuals believe that the size that is portrayed by Nike's mannequins is obese, and as a result, is telling others that being a size like that is okay. Yet, the mannequins that are usually portrayed in Nike's stores, rarely represent body types of real people.

As I read these comments, I thought to myself – are these people crazy? Think about the men and women who have spent months, maybe even years, trying to lose enough weight just to fit into Nike's plus sized brand! As well, bigger women deserve clothes to work out in. It should not matter if they are "obese" they are working towards a healthier lifestyle.

The backlash being faced by Nike is the mentality that prevents many from even joining a gym. I can completely understand the fear an individual experiences when entering the gym, surrounded by people who look like fitness gods, and you feel like everybody is judging you. As if you do not belong in a gym.

I will never understand how creating more barriers for individuals will motivate others to exercise. In my own opinion, attractive workout clothes are more than enough to motivate me to get to the gym!

Do not let the mentality of fat-shaming, and others fear of a little jiggle prevent you from flaunting Nike's new style, and creating a healthier lifestyle for you

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