Short term restrictions
Ketogenic Diet
The ketogenic diet, also known as the keto diet, is a low-carb, high-fat diet that has gained popularity in recent years. The goal of the diet is to induce a state of ketosis, in which the body uses fat for fuel instead of carbohydrates. This is achieved by limiting carbohydrate intake and increasing fat intake. One version of the ketogenic diet involves limiting net carbs to only 20 grams per day. This is how I chose to trial Keto – 20 net carbs.
Here we will explore why someone might want to eat a ketogenic diet short-term and limit their net carbs to only 20 grams per day.
- Weight Loss: One of the main reasons why people choose to follow a ketogenic diet is for weight loss. When you limit your carbohydrate intake, your body starts to burn stored fat for energy. This can lead to rapid weight loss, especially in the first few weeks of the diet. Additionally, because the diet is high in protein and fat, it can help you feel full and satisfied, which can make it easier to stick to the diet.
- Improved Blood Sugar Control: Another benefit of the ketogenic diet is improved blood sugar control. When you limit your carbohydrate intake, your body produces less insulin, which can help regulate blood sugar levels. This can be especially beneficial for people with diabetes or insulin resistance. I have seen this even as I wear my CGM… when I am longer into fasts (further into ketosis), my blood sugar is lower and more stable.
- Increased Energy: Many people report feeling more energized on a ketogenic diet. This is because the body is using fat for fuel instead of carbohydrates. Additionally, because the diet is high in protein, it can help you maintain muscle mass, which can also contribute to increased energy levels.
- Reduced Inflammation: The ketogenic diet has been shown to reduce inflammation in the body. This is because the diet is high in healthy fats, which can help reduce oxidative stress and inflammation in the body. This may have been my favorite benefit, I really felt less puffy than normal.
- Improved Mental Clarity: Some people report improved mental clarity and focus when following a ketogenic diet. This is because the brain can use ketones (which are produced when the body is in a state of ketosis) for fuel instead of glucose. I found this to be true, but also experience it when I reach ketosis while fasting.
Final Thoughts
While there are many potential benefits to a ketogenic diet, it is important to note that the diet is not for everyone. It can be difficult to stick to, especially in the beginning when your body is adjusting to the new way of eating. Additionally, because the diet is high in fat, it can be difficult for people with certain health conditions (such as gallbladder or liver disease) to follow.
I followed this book, Simply Keto, when learning and testing the Keto lifestyle. I liked it enough, I now have my own copy!
Lessons Learned
Because I felt good doing Keto, I did take away some recipes I enjoyed and like to incorporate into my un restricted OMAD lifestyle. I learned the benefits I can receive from Keto even if it’s not my chose lifestyle. I can use it as a tool if I ever need to lose weight or make adjustments. On occasion I also like to have low-carb days for my down-days.The keto trial helped me learn different low carb options to make this happen (like the plate below!)
A ketogenic diet can be a beneficial short-term diet for people looking to lose weight, improve blood sugar control, increase energy levels, reduce inflammation, and improve mental clarity. However, it is important to speak with a healthcare professional before starting any new diet, especially if you have any underlying health conditions.
