Good Fats, Good Life
If you’ve ever tried to diet, you know how overwhelming it can be. I felt challenged by all the choices, too. That’s why I chose to become educated in nutrition. The more I learned, the more I saw the benefits of a ketogenic lifestyle—one low in carbohydrates and high in healthy fats.
Today I specialize in a ketogenic lifestyle, because, simply put, it allowed me to lose more than 80 pounds. So yeah, I’m a believer. Even with Type 2 diabetes, a ketogenic lifestyle enables me to keep my blood sugar at normal levels without medication. A ketogenic menu allows you to eat properly without calorie counting, without measuring and without starving yourself (seriously).
You naturally change the way your body processes food, and that makes the ketogenic lifestyle a winner. It’s a lot healthier to rely on stored fats for energy than it is to rely on sugars and carbohydrates for energy. Today, I’m here to help you ease into a ketogenic lifestyle. It’s a big word with big benefits. Let’s get started.
1. Make a list of foods that are purely ketogenic, eliminating all sugars and grains. There are a lot you can choose from, depending on your own personal tastes. Any of the following foods will do, and it’s just a sampling: Eggs, raw nuts, bacon, olive oil, coconut oil, heavy whipping cream, real butter, meat, fish and steamed vegetables (except root vegetables). The fattier the better.
2. Be very strict for the first 3 weeks to eliminate sugar from your system. This will get you “fat adapted.” After a few weeks, you can start adding some carbohydrates back into your daily menu.
3. Keep your diet consisting of 75 percent fats, 20 percent protein and 5 percent carbohydrates, understanding that if you are more athletic you will need to have a bit more protein. Use a free app like My Fitness Pal to track your progress for the first few weeks until you know what you should eat.
4. Eat only when hungry. Don’t fall into the trap of eating when you think you should. Stop and evaluate your hunger. Eat small portions, then wait 10 minutes for your stomach to signal your mind that you are full. Then, if you’re still hungry, eat another small portion.
5. Do not eat within 3 hours of bedtime. You do not want your body to be digesting food when you need to relax for bed.
6. Turn off all electronic devices a half hour before bedtime. Allow your body to start melatonin production for a restful night’s sleep. Try meditation or just sit and relax. Now you are on the road to better health.
After a few weeks, start adding foods that are low in carbohydrates back into your daily meal plan. Avoid sweeteners, and the energy you have will amaze you. You can have fruit twice a week, but avoid tropical fruits. I recommend a side dish of sweet potatoes, boiled and mashed with real butter to slow the glycemic stress on the body. Enjoy the journey!
Next time: health benefits to a ketogenic life.
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