Hello, Darlings! Today I am going to introduce you to What Is The Keto Diet?
You may have heard about the diet, the diet where people put butter in their coffee. But this diet is nothing new, it is used to help people with seizures, and other brain issues. One of the by-products of the diet is weight loss.
Keto Over 50- What Is The Keto Diet?
The Ketogenic Diet ( Keto Diet for short) is a process of limiting carbohydrates, sugar, alcohol, and increased fat in the diet. The goal is to “switch” your body’s energy source from glucose to ketone for fuel. The process can take as little as a week or as much as a month. It took me 3 weeks before I produced my first ketone due to years of insulin resistance and a high carb/sugar diet. Many people give up before they can see the results.
Healing My Body Any Way I Can
I am using Dr. Annette Bosworth’s book, Anyway, You Can as my guide to this diet plan. This program can be quite confusing, and scientific in how it works. It is great to have a doctor’s perspective on the diet. Dr. Boz not only has used this diet to treat patients but is currently using it to help her mother (Grandma Rose) with her cancer treatment. Along with her book, she has many great videos on her website Bozmd.com
First, The Difference Between Ketosis and Ketoacidosis
Many people freak when they hear the word Ketosis and mistake it for Ketoacidosis. Nutritional Ketosis is heathy way of living where the body uses fat as fuel by limiting their carbohydrates. Blood sugar will be under 100 with ketone between 0.3 to 5. Ketoacidosis is a life threatening situation that happens in insulin dependent (low to no insulin) people where their sugars get dangerously high (over 300) and a super high blood ketone level (over 15).
What Is Insulin Resistance And Why Should I Care?
I chose the Keto Diet because I have years of sugar/carbohydrate abuse. My body is in a state called insulin resistance.
Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels go up.
How do I know I am insulin resistant? I had blood work done. Some of the signs of insulin resistances are:
- A waistline over 40 inches in men and 35 inches in women
- Blood pressure readings of 130/80 or higher
- A fasting glucose level over 100 mg/dL
- A fasting triglyceride level over 150 mg/dL
- A HDL cholesterol level over under 40 mg/dL in men and 50 mg/dL in women
Testing For Insulin Resistance .
When you have insulin resistance, your pancreas makes extra insulin to make up for it. For a while, this will work and your blood sugar levels will stay normal.
Over time, though, your pancreas won’t be able to keep up. If you don’t make changes in the way you eat and exercise, your blood sugar levels will rise until you have prediabetes. To check for insulin resistance your doctor might order these test:
- Fasting plasma glucose test. This test measures your blood sugar after you haven’t eaten for at least 8 hours.
- Oral glucose tolerance test. First, you’ll take the fasting glucose test. Then you’ll drink a sugary solution. Two hours after that, you’ll take another blood test.
- Hemoglobin A1c test . This blood test shows your average blood sugar level for the past 2 to 3 months. Doctors use it to diagnose prediabetes or diabetes. If you have diabetes, it helps show whether it’s under control. **Webmd.com
A1c test with results below 5.7 is normal, 5.7-6.4 results are pre-diabetic, and 6.5 on 2 consecutive test is classified as type 2 diabetic.
Keto Diet Is Simple – No Sugar, No Carbs, High Fat
To break insulin resistance you have to change your blood chemistry so it will burn fat for fuel instead of glucose. This can be a slow process and is called Keto Adaptation.
The Keto Diet is simple: no sugar, no carbs, high fat. But, if you have eaten the Standard American Diet for many year, this way of eating will be foreign. I was always taught to limit my fats. It takes time to get use to eating fats, the feel, texture, and your body’s reaction.
During the process, your body may have some reactions such as diarrhea, stomach problems, headaches, low energy, muscle pains. These are all apart of the adaption process and are commonly known as the Keto-Flu
Working Toward Keto Adaptation
Once you work thru the first stages, your body and mind get use to eating high fat, you will have some amazing results. Not necessarily weight loss at first. You will feel full (satiety) have less cravings and more energy. For me we can add able to handle stress better (off stress meds), less stomach issues (off stomach meds) and sleeping better.
As I progress, breaking my insulin resistance, and I will start using my body’s fat stores as fuel. This is a slow process. too many years to get here, I have abused my body and it needs to heal.
Keto For Life- Taking It To The Next Level
Many people will adapt this Keto For Life lifestyle. When you “take it to the next level” you will introduce the concept of Intermitted Fasting. Intermitted Fasting is when you restrict the time you are allowed to eat to give your body more time to burn fat as energy. Studies have shown great benefits to the body by fasting. The goal is to burn up your stored glucose (sugar) in your fat cells and force your body to burn fat for energy.
You start intermitted fasting with a 16:8 window, 16 hours no food only water with electrolytes, or black coffee/ tea, 8 hours is your eating window. The next step of intermitted fasting is to work towards a 24:1. Some people call this OMAD- one meal a day. Advanced fasters will do 36 hours fast up to 72 hours using only water/ black coffee/ and bone broth.
During the fasting process your body starts repairing cellular damage. Currently the Keto Diet along with fasting is being used to control cancer production. Cancer LOVES glucose. Reduce glucose and you can reduce cancer production. It is also being used to repair damage to brain cells.
Is The Keto Diet For You?
I have done it all, and been successful at most of the diets I have completed. My will power is strong but none of the diets I have been on have addressed the major problem I struggle with. Insulin resistance is not my friend and will be a major problem for me down the road unless I address it. The Keto Diet does that from day 1.
After going thru the initial keto-adaptation phase, I have found it really easy to stay on this diet. There are many choices you can make while dining out and even fast food. I have even found a low carb wine that will not break my ketosis. Still, in what Dr. Boz would call the beginner phases (currently working on time-restricted eating 16:8) I am feeling better than I have in months. That in itself is a win.
As of today, 6 weeks into the Ketogenic Diet I have lost 10lbs, off my anxiety meds, off my stomach/GERD meds, have not taken a Tums since the diet started. I am sleeping much better (last night slept 7 hours straight) and my hubby says I have stopped snoring!