Many people jump on the newest weight loss fad without a second’s hesitation, only to be disappointed with slow, unsustainable results that leave them hungry and feeling worse than before. It is an extreme challenge to change the way you eat, possibly even starving yourself calorically, only to get poor results.

Ketogenic eating is one healthy, natural alternative to weight loss fad diets. It has a long-standing history, is sustainable through the end of your weight loss goals, and doesn’t leave one feeling hungry and deprived.

Ketogenic eating involves consuming high amounts of healthy fats, moderate amounts of protein, and low levels of high-antioxidant carbohydrates, such as green, leafy vegetables. It is a gluten-free, sugar-free way of eating.

Staples include olive, coconut, and avocado oils, nuts/nut butters, eggs, grass-fed butter, hard cheeses (although dairy-free is another option), grass-fed animal proteins, cruciferous vegetables, and small amounts of berries.

The goal of ketosis is to change the way the body burns food for fuel, specifically by turning healthy fats into ketone bodies that then fuel your cells.

In the Standard American Diet, fuel is sourced from the large amount of carbohydrates and sugars that people consume. This means that glucose is the main source of cellular energy in the body. Unfortunately, this high consumption of carbs and sugars leads to many chronic and debilitating illnesses, including obesity and Type 2 diabetes.

When eating for ketosis, the body adapts to burning fat, creating ketones for fuel instead of glucose. This type of eating has been used to help address many ailments in the body, including obesity, Type 2 diabetes, hormone imbalances, child-hood epilepsy, Alzheimer’s, arthritis & chronic inflammation, fibromyalgia, insulin sensitivity, chronic fatigue syndrome, migraines, MS, nonalcoholic fatty liver disease, and much more.

Dr. Joseph Mercola’s new book, Fat For Fuel, does a great job documenting the benefits of ketogenic, or metabolic, eating.

Regarding weight loss, when you consume high levels of healthy fat, your body ramps up the pathways that naturally burn fat for fuel. In the absences of too many carbs/sugars, it naturally starts burning the fat you are storing. This leads to quick, healthy weight loss.

Here is an example menu that would be considered high fat, moderate protein, and low carbohydrates:

Breakfast Smoothie

  • ½ cup wild blueberries
  • ½ cup frozen spinach
  • ½ avocado
  • 1 Tbsp collagen protein powder
  • 1 cup coconut milk
  • 1 cup water
  • 1 Tbsp avocado oil
  • Blend until smooth

Lunch

  • 2 cups leafy greens
  • ½ cup tomatoes
  • 1 oz goat cheese
  • 1 hard-boiled egg
  • 1 pickle spear
  • 2 cherry peppers
  • 1 Tbsp olive oil

Snack

  • 2 Tbsp almond butter
  • 1 Tbsp coconut oil
  • Stir together and enjoy

Dinner

  • 2-4 oz. grass-fed ground beef or lamb
  • 2 cups green beans or cruciferous vegetables like broccoli, Brussels sprouts, or cauliflower
  • 1 Tbsp oil of choice

One last item to understand is that ketogenic eating has its own detox phase commonly called the keto flu. And since every person is different, it is important to consult with your healthcare provider before making significant changes to the way you eat. If you are interested in ketogenic eating for weight loss, search for a practitioner specializing in ketosis or metabolic weight loss. They can help guide you step-by-step on your journey to improved health.

Synopsis: Ketogenic eating is one healthy, natural alternative to weight loss fad diets. It has a long-standing history, is sustainable through the end of your weight loss goals, and doesn’t leave one feeling hungry and deprived.

Lee Ann Kalaba is a practicing Doctor of Chiropractic in Tucson, AZ. After a decade in Corporate America as a CPA, she experienced a severe injury that was the catalyst of her healing journey and also put her on the chiropractic path. Now, her vision is to utilize chiropractic care to help people improve their health so they can pursue the life of their dreams.

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