Welcome back or welcome to the page.
Recently, many of my posts have been about exercise. Specifically muscles and how to exercise them for growth. Since this is a keto and exercise page, I thought I would do a quick post about some keto stuff. First, a quick review of keto, then some keto friendly foods that you may or may not be familiar with, then some keto snacks, and finally a keto menu.
Let’s get started!
A Quick Keto Review
Keto remains one of the most popular eating lifestyles around. The media likes to call it a diet, but I prefer to think of it as a lifestyle change.
If you have read any of my other posts on this site (An Intro to Keto, Ketosis, or Will the Keto Lifestyle Prevail in 2020?), you will have an understanding of how the keto lifestyle works. But if you haven’t, let me give you a brief overview.
The idea of keto is to drastically reduce the amount of carbs you intake on a daily basis and replace them with good fats. By increasing your good fat intake, it forces your body to switch fuel supplies. Normally, your body will run on glycogen (sugar) which is stored in your cells. We get this sugar from sugar (sounds obvious) or from carbs being converted into sugar (perhaps less obvious).
That is why we want to reduce the number of carbs we are consuming; our bodies will have nothing to convert to sugar to use for energy and will begin burning fat instead.
There is much research that shows that entering into ketosis will in fact assist in weight loss. Quite a bit of weight loss in the beginning. This is why the media is calling it a diet. It works to help us lose weight. I would like to suggest that with a few tweaks along the way, keto can become a lifestyle; it can be maintained in a healthy manner for the long run.
The key is to eliminate sugar from our lifestyle, and limit carbs so our bodies can continue to burn the fat for fuel. When we get to a point where we have taken care of the extra fat on our bodies (remember, you are not fat, you have fat), we can slowly increase the carb intake at specific times of the day to maintain the glycogen stores in our muscles. This is important especially if you are following a regular exercise program that include weight lifting. We need the glycogen to lift heavy weights.
It is important to have the carbs (but not too many) at the correct time of the day, preferably around lunchtime, so our bodies can use them properly to create and store the fuel we need for our workouts.
That is a simplification of how the keto lifestyle works, but I trust you will read other my posts for more information on the best way to get into ketosis and stay there, and how to balance your eating and exercise for the best results.
There are so many foods that you can enjoy in the keto lifestyle. I could list them all, but the following graphic shows it better than I ever could.
So many foods! I am certain that you can find foods that you already enjoy on the list. The key is to combine your foods properly so your body can digest them and get the nutrients it needs to function properly throughout the day.
Find the foods you love, and go for it. And as I have always said, it is what you do most of the time that counts. If you feel the need to have a pizza with your spouse or friends one night, then go for it! It won’t kill you. It may knock you out of ketosis, but when you get back on the plan, you will get back into ketosis. No worries.
We only have this life, and we need to enjoy it!
There will be times that you feel hungry. My first suggestion is to have an 8 oz glass of water and wait for a while. Sometimes the feeling of hunger is really just our bodies way of telling us we are dehydrated. Drink some water (this would be one of the eight, 8 oz glasses of water you drink in the day) and see if the feeling goes away.
If it doesn’t, then by all means have a snack! There are lots of options for low carb or no carb snacks. Again, I could list them all, but a picture is worth a thousand words, right?
My go to snack is a cheese string (real cheddar cheese) and a pepperette. It takes away the hunger with a minimum number of carbs. Nuts are also a good snack, we just need to be careful which nuts we choose.
Anyway, lots of foods and lots of snacks. Now on to a simple menu so you can see for yourself that the keto lifestyle is sustainable.
A Keto Menu
I would like to say that I have come up with all these ideas on my own, but that is not the case. I am only sharing with you what has worked for me, on my journey to health and fitness. I have not come up with any of these menu ideas, but I have tried them and they have helped me to lose a significant amount of belly fat, and with a regular routine of lifting weights, has allowed me to be in the best shape of my life at 55 years of age!
So here are a couple of menu ideas. Again, not original to me, but here for your perusal.
First, a list of meal ideas.
As you can see, it is easy to plan and prepare foods on the keto lifestyle. A helpful hint is just that. Plan. We find it easiest to make a menu for the week before we go shopping so we can get the food we need to prepare the foods we are going to be eating for the week.
Having all the ingredients on hand makes it simple and easy. Also, not having unhealthy snacks on hand makes it easy to not eat them. Be sure to purchase the healthy snacks as well.
Also, remember to cut yourself some slack if you eat something that isn’t on the list. As long as you are making it a habit of eating the healthy foods, having something off the list will be OK once in a while. We need to enjoy life.
Thanks for listening.
If you have any questions or comments, please leave them below.
See you in the next post.
Have a great day!