THE 4 KETO COMMANDMENTS

Whenever we set our heart on achieving a certain goal there are inevitably obstacles that stand in the way of reaching our desired target. Going Keto is no different. Whilst the ketogenic diet eliminates most of the constraints of traditional calorie restriction diets, Keto still serves an imperfect being, namely ourselves. These are the 4 rules that have helped me and many many others successfully adopt a Keto lifestyle:

1. Knowledge

At first glance, the ketogenic diet is somewhat counter-intuitive. Yes, we know what you’re thinking: “So you mean I can eat as much cream and bacon as my heart desires and still lose weight?”. Understanding the science behind Keto means you never have to eat another meal with guilt. Once you realize that the foods you eat on a Keto plan are specifically selected to fuel and replenish your cells, it changes how we look at your meals. Instead of a source of great internal conflict, we can begin to appreciate every last bite we take and fall in love with food again.

2. Eliminate

Going Keto is more about what you don’t consume than what you do. The ketogenic lifestyle involves bypassing the metabolic system that converts excess nutrients into stored fat and instead burns those stored fats as your primary source of fuel. However, in order to stay in a state of ketosis, it means avoiding foods that will spike blood-glucose and stimulate the production of insulin. These are mainly sugary foods and drinks as well as processed carbs. Here’s the trick: instead of relying on willpower, change your environment to support your choices. This means removing unhealthy foods from your home and focusing on the amazing array of Keto-friendly foods available to you.

3. Track

In all honesty, whilst weight loss is a certainty in a ketogenic lifestyle, it is arguably one of the lesser benefits of ketosis. The ketogenic diet has been proven to reverse the often crippling effects of insulin resistance, most notably for sufferers of early onset Type-2 diabetes. Additionally, ketones are actually the preferred fuel of the brain which itself is made up mainly of fat. This is why almost everyone on a ketogenic diet experiences a sense of mental clarity that we don’t often get to enjoy when we are reliant on carbohydrates as our main fuel source. It is important to listen to your body and observe how it reacts to certain foods. Knowing you are in control of how you feel simply by being wiser with your food choices is one of the most liberating realisations I have come across in a very long time. Make sure you are regularly tracking essential biomarkers like fasting blood-sugar and cholesterol levels with a medical practitioner to ensure that you are getting the maximum benefits of Keto.

4. Own It!

Keto is more than just a diet, it is a lifestyle. Once you begin to experience the countless physiological benefits of going Keto, it is hard to return to a state in which your energy levels are irregular, you’re constantly hungry and you can’t stop craving sugary foods to compensate for erratic blood-glucose levels. None of which you ever have to deal with again when living Keto. Taking control of your health and your body is the greatest gift you can give to yourself and your loved ones. And if that means eating satiating and delicious meals in the process…pfff! count me in!

Hey what do you know, it spells KETO! Isn’t it funny how that always happens? Have a great day Ketonites! ;-)

SOURCE MATERIAL:

Textbooks:

Allen, L. and Prentice, A. (2005) Encyclopaedia of Human Nutrition. Netherlands. Elsevier.

Guyton, A. and Hall, J. (2015) Textbook of Medical Physiology. London. WB Saunders.

Kang, J. (2013) Nutrition and Metabolism in Sports, Exercise and Health. London. Routledge.

Novels:

Berg, E. (2010) The 7 Principles of Fat Burning: Get Healthy, Lose Weight and Keep It Off. Illinois. KB Publishing.

Berry, K. (2019) Lies My Doctor Told Me: Medical Myths That Can Harm Your Health. Nevada. Victory Belt Publishing.

Ferriss, T. (2011) The 4-Hour Body: An Uncommon Guide to Rapid Fat-loss, Incredible Sex and Becoming Superhuman. New York. Penguin Random House.

Fung, J. (2016) The Obesity Code: The Bestselling Guide to Unlocking the Secrets of Weight Loss. Melbourne. Scribe Publications.

Goldacre, B. and Farley, R. (2010) Bad Science. London. Fourth Estate.

Greene, R. (2018) The Laws of Human Nature. London. Profile Books.

Harari, Y. (2011) Sapiens: A Brief History of Humankind. New York. Penguin Random House.

Noakes, T. (2017) Lore of Nutrition: Challenging Conventional Dietary Beliefs. Cape Town. Penguin Random House.

Pollan, M. (2007) The Omnivore’s Dilemma: A Natural History of Four Meals. London. Penguin Publishing Group.

Taubes, G. (2016) The Case Against Sugar. California. Portobello Books.

Volek, J. and Phinney, S. (2011) The Art and Science of Low Carbohydrate Living. Connecticut. Beyond Obesity LLC.

Wilson, J. and Lowery, R. (2017) The Ketogenic Bible: The Authoritative Guide to Ketosis. New York. Simon & Schuster.

Courses:

Nowicki, S. (2004) The Great Courses — Biology: The Science of Life. Duke University.

Shaw Academy (2018) — Sports & Nutrition Certification Course