I grew up with the mindset “no pain, no gain.” If it hurt you just have to work through it.” Although I know that this isn’t the right approach, there is a residual bit in my head that still pulls in that direction. Old habits die hard.
The tune to that same mindset played in the back of my mind about weight loss. Most programs mean sacrificing favourite foods and putting in long, ‘fat burning’ sessions at the gym. I did try at various times with various plans and with some success, but it was usually short-lived. Dieting in my mind meant sacrifice, but hunger and cravings often trump will power and good intentions.
When I first heard of the Ketogenic Diet, it sounded too good to be true, but when my family doctor recommended it, I did my research. According to Healthline, an evidence-based newsletter, there are several variations to the ketogenic diet. The plan studied most extensively is the Standard Ketogenic Diet (SKD). I was amazed, and a bit dubious because it consists of 75% fat, 20% protein and 5% carbs, but an analysis of 23 studies support the weight-loss and other health benefits of the Keto diet. https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets).
To my great delight, eggs, seafood, meats (beef, poultry, pork, lamb) are included, as are butter, regular cottage cheese and Greek yogurt. Regular coffee and tea (unsweetened) are also on the list. (Follow the above link and You’ll find a list of 16 ketogenic foods).
I implemented my KETO diet on April 18th. I cut out bread, bakery goods, starchy vegetables and grains such as potatoes and rice, and sugars. I thought it would be difficult to cut my carbs, but once I increased fat and protein, I didn’t get nearly as hungry, and the “carb cravings” disappeared.
So, how’s it going? At day four I was down five pounds, and I haven’t achieved the recommended seventy five percent fat. I’m about fifty-five percent. It’s harder than it might seem to consume 75% of my daily food intake in fat. But there’s lots to learn about the KETO diet. So far, so good.