What is a Ketogenic Diet?
There are a lot of articles online that get deep into the science behind the Ketogenic Diet. But I want to focus more on the too long didn't read (TLDR) version of the Keto diet for you guys. The most basic element of this diet is to look at your macros. I know when I first heard about macros I felt really overwhelmed, so finding this graphic really helped to simplify that.
So for the really basic sciency stuff, essentially in a Keto diet you are using fat for energy instead of carbs. This allows you to eat full fat foods that will keep you fuller longer. Of course like with anything there is an adjustment period but I found after this period it was smooth sailing. It's partially about switching your mindset that fat is bad, and thinking that carbs are essentially sugar. In moderation carbs can be fine but I know myself and I can't control myself around carbs. I would consistently overeat and that is what led to my weight gain, I mean who can eat pizza 4 days a week and stay thin...?
In order to determine exactly how many carbs, fat and protein you should be eating a day you use the Keto Calculator. This will give you the exact number of grams you should be eating per macro; this is useful if you are using an online food diary such as myFitnessPal. I personally use myFitnessPal because it links with my FitBit and I find it easy to use; but there are many other apps you could use.
Another thing to be aware of is the concept of NET CARBS. There is some sciencey thing that states that carbs from fibre are absorbed differently or something, but this allows you to find foods that are high in fibre to offset the number of carbs in an item.
Net carbs = Carbs - Fibre
If you have any questions feel free to comment or contact me directly, I love to chat about keto and have even done a few presentations on it!
DISCLAIMER- You should consult your doctor before engaging in any diet or exercise activity and do a little research of your own, I prefer science based articles. These opinions are from my own personal experience, and I am not endorsed by any company I have mentioned. If that ever happens I will explicitly state that a partnership has been formed.