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If you reduce carbs on keto, a large part of your brain switches to using ketones instead of glucose. Even with plenty of ketones in your blood, some areas of your brain do still need glucose, but that’s where gluconeogenesis comes in. Gluconeogenesis is a metabolic process where your body produces your own glucose from protein and fat. The process of gluconeogenesis primarily takes place in the liver. Gluconeogenesis allows you to create your own glucose from protein and fat, so you don’t need dietary carbohydrates. Isn’t All That Fat Bad for Your Heart?Low-carb diets and ketogenic diets are higher in fat, including saturated fat, which has been demonized for some time. Despite the demonization of saturated fat and the claim that ketogenic diets raise blood cholesterol, the opposite has shown to be true. Studies show natural saturated fat can be beneficial and neither dietary cholesterol nor saturated fat have any significant effect on the risk of heart disease. Dietary cholesterol also has little to no impact on blood serum cholesterol, so you can eat that delicious omelet without worrying about heart disease and cholesterol. [10] [11]Mounting evidence reveals low-carb and ketogenic diets improve the risk factors of heart disease by decreasing triglycerides, increasing the HDL (good) cholesterol, lowering blood pressure, decreasing insulin resistance and inflammation, and more!There Aren’t Enough Healthy Plant Foods on KetoLow-carb doesn’t mean no carb. You can eat lots of low-carb veggies, nuts, seeds, and other nutritious, flavorful plant foods on keto.
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You can eat lots of low-carb veggies, nuts, seeds, and other nutritious, flavorful plant foods on keto. Plant foods contain advantageous compounds like antioxidants. While some people choose a carnivore keto approach that excludes or minimizes plant foods, others follow a vegetarian or varied omnivore style of eating. kale salad with nuts and lemonVegetarians and vegans often follow a ketogenic diet. It’s easy to consume low-carb veggies, berries, seeds, and nuts without going over 50 grams daily. Keto Isn’t Suitable for Athletes and Physical PerformanceMany athletes eat a high-carb diet and believe carbs are important for optimal physical performance. If your body is well adapted to burning fat, you could experience improved physical performance on keto. Studies show low-carb and ketogenic diets are beneficial for physical performance and endurance, as long as you’ve had time to become truly fat-adapted. Low-carb diets can boost muscle mass and strength. Going keto can complement your workout! [12] [13]If you have no time for food prepping, or you just have zero interest or motivation to pack food for work, you can certainly eat in restaurants and order take out. Today, it’s commonplace to grab food in a restaurant or at a takeout establishment during your lunch hour.
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Follow these simple guidelines to make ordering your keto-friendly meal a snap:· Feel free to order your favorite
protein—whether it’s meat, poultry, or fish—just make sure it’s not breaded. · Replace all pasta, potato, and rice side dishes with low-carbohydrate vegetables and/or a side salad. · If a pasta main course sounds delish, replace the noodles with squash or vegetables but still enjoy that chicken smothered in alfredo sauce—add some parmesan if you like. · Choose a
packed salad with protein and fat (think chicken, cheese crumbles, olives, and avocados) and smaller amounts low-carbohydrate toppings such as tomato and onion—hold the croutons and use oil and vinegar, or any low-carb, high-fat dressing. · Inquire about the soup—select cream or broth based. You may have to ask if there are any high-carb wheat or flour thickeners. · Get it lettuce wrapped. Most dining establishments are familiar with removing the bread and buns from their sandwiches and burgers. · Think omelets and scrambles at breakfast—for something a little fancier, order a benedict but replace the bread base with sliced tomato. Or get the lox platter and ask for sliced cucumber and tomatoes instead of the bagel. · Add the avocado—many restaurants have
them on hand and it’s a simple way to up your healthy fat intake.
