keto friendly foods

The ketogenic diet focuses on eating low-carb, high-fat meals that put your body into a metabolic state called ketosis. It involves significantly reducing your intake of carbohydrates (pasta, rice, bread, etc) and replacing them with fats (avocado, yoghurt, eggs, etc).

When in ketosis, your body becomes extremely efficient at burning your fat stores in order to produce energy. At the same time, in your liver fat is turned into ketones which supply energy to your brain and therefore some individuals report higher brain functionality.

Ketogenic diets can significantly help to reduce blood sugar and insulin levels, which bring with it a wide range of benefits. One of the most significant benefits is weight loss. According to modern day research, the ketogenic diet has now become recommended over low-fat diets for weight loss. It is known to be extremely filling, which allows individuals to lose weight without having to track calories and every food intake you have each day.

One study has shown that individuals on a ketogenic diet actually lost 2.2 times more weight on those who were simply restricting their calorie intake while simultaneously improving levels of triglyceride and HDL cholesterol. An additional study found that individuals on a ketogenic diet lost up to 3 times more weight than individuals who were on a diet recommended by Diabetes UK. 

So, why does a ketogenic diet produce better results than a low-fat diet? Firstly, increased protein intake brings with it several benefits. Individuals who consume more protein significantly reduce their levels of hunger which means they snack less throughout the day.

protein rich food

This reduces late night snacking and the food cravings throughout the day. In addition to this, protein intake also helps to speed up the body’s metabolism and therefore helps with the process of weight loss. 

Our experience of the keto diet was mixed, being both positive and negative. We set out with the aim of losing weight through our diet. For the first few weeks, we found that our energy levels were extremely low. At times, they were so low that we struggled to complete daily tasks around the home.

Whilst our energy levels were low, we also found that our craving for carbs were higher than ever. By the end of our experience, we eventually found that these cravings went away and we were actually enjoying our food more than ever before. Between us, we lost 7kg in a month, meeting our weight expectations at the start of our keto diet!

To find out more about some of the foods we enjoyed, check out our 15 keto friendly snacks, or alternatively watch our journey in the video below.

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