Keto & Intermittent Fasting

portrait of senior woman cutting cucumbers while husband mixing vegetables for salad

Does the word “diet” deter anyone as much as it does me? If you slap the word diet on the back of anything, I WILLbail within a week of starting it. I am also extremely skeptical because of the amount of weird diets that come out every year (The Twinkie diet anyone?). Mostly, I hate them because I don’t have any patience and have commitment issues when it comes to giving up food. Hello, my name is Chandler and I am a carb addict (at least I am not in denial, right?). 

 When I first heard about the Keto diet, I thought it seemed pretty ridiculous.  At the time the “optimal” way to eat was 6 meals a day, healthy carbs, and low fat. I was told to not even think about skipping meals because you don’t want to slow your metabolism down (which is a complete myth). I ended up just pushing this off to the side, and figured it would go away and be labeled as a “fad diet”. Obviously, I was absolutely wrong. So many studies have come out since then raving over the success of this lifestyle change. 

I would like to state that not every diet works for everyone. Our bodies are all made individually, so find what works for YOU! Consult your doctor before starting (especially if you have a chronic condition). 

What is Keto? 

For most people in America, the average diet revolves around using carbs as an energy source. Carbs break down into sugars that get used as energy. Any sugar left over gets stored in the muscles and liver to be used later. All other excess after that is stored as fat. Now, that’s how most of us use food to get energy. How the keto diet works differently is instead of using carbs, it actually uses your fat

When your body uses fat instead of carbs for energy, insulin levels will drop very low. This is great for Diabetics who are having issues producing insulin. Your body doesn’t require as much when eating this way since you are consuming exponentially less sugar. At this point it becomes very easy for your body to access those stubborn fat stores and the weight starts to come off. Remember how carbs break down into sugar which is used for energy? Well, fat breaks down into ketones which puts the body into a metabolic state called ketosis. Basically, it is just another pathway for the body to create energy. Without having any carbs, your body adapts to use what you do have stored up which, for most of us, is fat. 

What your giving up? 

Carbs, sugar, starch. Which means pasta, bread, candy, donuts, beer, etc. is off the table. Even vegetables such a squash, corn, carrots, and potatoes are too high in carbs for this diet.  You don’t realize how weird the food change is until you go through that first week. My husband and I did a test run a couple months back to see the effects. We got wings one night because that fit within our parameters (weird, right?). What did not fit within our parameters was the big bag of garlic breadsticks that came with it. I won’t even lie, I cried when they got thrown away. The bread sticks massacre just about threw me off of the ketosis train. BUT I held on because I knew better days were coming. They aren’t kidding when they say “the fat will start to melt off”. Even more shocking is when you lose those carb cravings. My weight almost NEVER fluctuates, but I still lost it. One of our doctors here at Rancho Family, Dr. Madrid, has lost over 40 pounds on the Keto diet, and feels great! My mother and father in law have lost over 25 pounds each over the last couple months. It really is impressive how well it works. 

What do you get to keep? 

When you see what you still get to eat on this diet, your going to be as confused as I was. Since this is a fat base diet, you can have avocados, bacon, heavy cream, cheese, oil (such as coconut, avocado, olive, etc.), butter, nuts, and dark chocolate. None of those things sound like they should fit on a diet, I know. I promise you will almost never be bored with your food options when you are encouraged to wrap things in bacon and stick avocado on them. Just make sure that 60 – 75% of your caloric intake is fat, 15-30% is protein, and 5-10% is from carbs. Dr. Rahman, with Rancho Family Medical Group, says to start by keeping carbs less than 50 grams a day. Gradually, decrease the carb count from there until you start seeing weight loss or you feel comfortable. 

Tips to stay on track and to get into Ketosis

  • Drink Water! 
  • Consume enough good salts
  • Start exercising (even if it is just walking)
  • Keep track of your bowel motility 
    • I took a Fiber supplement to keep from getting blocked up
  • Don’t eat too much protein 
    • Your body will kick you out of ketosis
  • Use MCT oil whenever you can. (I literally mixed a tablespoon into my water and coffee)
    • MCT’s are easily metabolized into ketone bodies, and help you maintain ketosis.
  • Don’t Stress
  • Sleep regularly 
  • Don’t weight yourself more than once a week! 

Keto diet Benefits (to name a few) 

  • Reduces appetite
  • Weight loss 
  • Disease prevention 
  • Some studies are saying it can help those with epilepsy 
  • Can help reverse type 2 diabetes 
  • Increase mental clarity (memory, cognition, etc.) 
  • Decrease inflammation 
  • Improve energy 

Have more questions?Please join us on Jan. 23rdat 3:30 pm as Dr. Madrid talks more in depth on the Keto diet as well as intermittent fasting. Please bring questions, and expect some Keto snack options! RSVP to (951) 225 – 6829. 

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