You don’t have to scan the news very hard to find an article that is talking about how the Keto diet is not good for you. When you see these kinds of articles that mock or scorn your Keto diet, I suggest that you go with what you already know. Learn more in today’s Your Keto Journey© post.
Here are some questions that you can ask yourself before – or - as you read Keto-bashing articles:
- Does this make sense?
- Are there obvious contractions or confusion here?
- Does the math really add up?
- Am I seeing unknown or untested claims?
- Who is making these claims and what do they know?
Here are some claims to beware of:
- Keto is a low calorie plan (1,000 calories per day).
Here’s the immediate contradiction. 2,000 calories a day is average for men. 1,500 calories a day is average for women. So where does the claim of 1,000 calories per day come from?
- 10% of total calories per day (20 grams) is from carbs, 20% proteins and 70% fats.
Here’s the confusion. Both of these claims were made in a single article. How does 10% of 1,000 calories per day come up to 20 grams? This is confusing because a calorie and a gram are not the same.
A gram of sugar has a different amount of calories present than a gram of steak.
Go with what you already know.
15% of our calories come from green veggies.
15% of our calories come from proteins.
70% of our calories come from healthy fats.
For example: A tablespoon of healthy oil has approximately 14 grams of fat. A google search will show you that protein and carbohydrates both have 4 calories per gram. Meanwhile, fat has 9 calories per gram.
So then, a woman eating 1500 calories per day can figure out her healthy fat intake in tablespoons per day this way:
- .70/9 = .078. Fat has 9 calories per gram.
- 1500 x .078 = 117. 1500 calories average per day for a woman.
- 117/14 = 8.36. This is the number of tablespoons of healthy fat a woman should have per day. Remembering that each tablespoon of oil has approximately 14 grams of fat.
Note: A google search for “how many grams of oil in a Tbsp” – you will see that 2T have 28.3 grams of fat.
- You have to cut out foods with high carbs.
This is simply not true. You can pick and choose foods with carbs once you find your Keto Carb Limit also known as your KCL number. See my blog post number 9 – What is your KCL Number?
This means that if you want to eat beans, by all means, eat them!
- You eat mostly saturated fat or mainly coconut oil and butter for years.
If this statement sounds ludicrous, it is. Making a claim like this is foolishness to Keto eaters. We already know from our high school biology classes that the fat structure of our cells is comprised of:
55% monosaturated fats
27% saturated fats
18% polyunsaturated fats
Therefore, we are certainly not eating mostly saturated fat.
Yes, coconut oil and butter are saturated fats, but as you can see, saturated fats are just a hair over 25% of our healthy oil intake per day. See my blog post #16 – Know Your Oils – the Good, the Bad and the Ugly.
FYI: Monounsaturated fats include:
Avocado oil, Olive oil, Sesame oil, Safflower oil, Peanut oil.
A google search will show you that avocados have both monounsaturated and polyunsaturated fats. More than 75% of the fat in avocados is unsaturated (which is a healthy fat).
- A big argument against Keto diets is a false claim that nobody can follow the diet or stick to it for a long time.
Cancer patients or people with other life-threatening diseases in their bodies will tell you that they will do whatever it takes to live longer. Many healthy young people are also willing to change what and how they eat to maintain their own health and vitality.
Know this. Sugars feed cancers.
The increase in obesity rates tell the tale that our appetite hormones are way off base. Why is it that after people eat, many are still hungry? When you eat more carbs and sugars, you make yourself hungry by reason of what you are eating. Carbs and sugars cause hunger.
With the Keto diet or modified Keto diet, we are telling our bodies to burn fat instead of sugar for fuel. When your body burns fat, you lose weight.
What about diabetes?
Reducing your carbohydrate intake will bring down your blood sugar and insulin levels.
HERE’S THE DEAL:
IF what you are doing is working for you, and you are losing weight, feeling alert, have energy, and no longer require tons-of-food at every meal, why wouldn’t you keep eating this way? The more benefits you receive from eating a Keto diet or modified Keto diet, the easier it is to maintain your Keto eating style no matter what anybody says. You know your body. You are responsible for keeping your body in its best condition. Being over-weight is not a help to you – it’s a hindrance.
If what we eat affects our body weight and overall health – which it does – why wouldn’t we continue to eat healthy?
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Visit www.KatHeil.com and check out the “Resources” page. There you will find a link to “Dr. Colbert’s Keto Zone Diet” book. I highly suggest you read it. If nothing else, borrow the book from your local public library. If they don’t have it, ask them to get a copy that you may borrow.
Share your experiences, good or bad, with your Keto family here at www.YourKetoJourney.com. Scroll down and leave your comment.
Share this blog with someone you love and care about. I’m here for you!
Good Day, Good Week and Good Health to you all!
See you next time!