The keto lifestyle is a high-fat, low-carb regimen. Keto is short for ketosis, which is the metabolic state that your body goes into while participating in the keto diet. Once your body has reached the state of ketosis, it will begin the process of burning fat for fuel.
Many people have tried their hand at the keto lifestyle, and although most can attest to losing weight, some also claim to have gained the weight back once they quit the diet. Research has shown that people on average lose 2 to 10 pounds a month while on the diet.
On the flip side of that positive number is the negative response it is often followed by when you ask someone how much weight they lost while on keto. So, what is the solution in maintaining the weight, or avoiding weight gain after you have done the initial 30-60 days of keto?
Cyclical keto is an extension of the ketogenic lifestyle . While on cyclical keto, you continue the high-fat, low-carb regimen for a minimum of six days, followed by one to two days of carb loading. That doesn’t mean gorging on foods that don’t provide nutrients; instead, aim for vegetables that have higher carbs and provide nutritional value.
Dr. Joseph Mercola is a New York Times best selling author and has over 30 years of experience as a medical physician in Illinois. Mercola is a leading natural-health practitioner, and has written over 10 books on health and nutrition.
Mercola states in his book Fat for Fuel that “eating a supremely healthful diet, that keeps your body in a fat-burning state is the ultimate goal.”
His book is an incredible introduction to the keto lifestyle. It is a great blueprint for all the do’s and don’ts. The pages are filled with countless case studies and science that support the long-term benefits of a ketogenic lifestyle.
“A cyclical Ketogenic diet, very low on carbohydrates and high in healthy fats, is the way to optimize the biochemical pathways that suppress disease and support healing,” wrote Mercola.
This can all seem overwhelming, but a golden rule to follow is to always read the nutrition labels for what you consume and their ingredients. Keto promoted foods can be misleading, and it is easy to fall victim to a product being slapped with a “keto friendly” label.
Be weary of hidden sugars in sauces, salad dressings, alcoholic beverages, and fruity drinks. All fruits contain traces of sugar; however, it’s important to research which ones have a sustainable amount for the keto lifestyle.
Dr. Eric Berg is a keto and intermittent fasting expert. He is a chiropractor who specializes in weight loss through nutritional and natural methods.
On his podcast Dr. Berg’s Healthy Keto and Intermittent Fasting, he hosts an episode cautioning his listeners on bad keto ingredients titled “9 Bad Keto Ingredients to Avoid”
“There are a tremendous amount of new keto snacks and food coming out in the market and I highly suggest you start reading the ingredients and avoid these ingredients. Corn fiber, maltodextrin, Splenda, dextrose, soy protein isolates, and tapioca starch,” said Berg
Food is a viable source of nutrition. The relationship we choose to have with it leads the way for habits that can allow us to thrive or decline. It’s cliché, but when you make the decision to change your life by improving your health or overall well-being, the habits turn into a lifestyle and a new you.