Why Keto?
Okay Siwicki Fit Fam, let’s round up all details of the Keto diet here. We have been talking a lot about it in the recent weeks, and are pretty excited to get started on Tuesday with our Keto Meal Plan. Many of you express concern in regards to weight loss, and with the help of Amanda from Amanda Lauren Wellness, we are convinced that the Keto diet may be a great opportunity for so many of you to shed unwanted pounds, reduce sugar cravings, amp up your athletic performance and so much more!
What is a Keto diet?
A keto diet is a low-carb diet that results in ketosis. To achieve this, the diet has to be very low in carbohydrates. Most keto diets are also moderate in protein and high in fat. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
What is Ketosis?
Ketosis is a normal process allowing your body to keep working when you eat few carbohydrates.
Carbs are one of two major fuels for the body. We can also burn fat for energy, but the brain can’t burn fat directly. Instead, when eating very low carb, fat is converted in the liver to ketones that are released into the blood stream. This is a great fuel for your brain.
The process of fueling the entire body with fat, including the production of ketones, is called ketosis. Under normal circumstances ketosis is safe and natural, for example when it is the result of a low-carb (“keto”) diet, or while fasting.
Do I have to stay on this diet forever for it to work?
Absent a medical condition or personal preference, it is actually much better to cycle in and out of ketosis vs. stay in it long term. Once your body becomes metabolically flexible (able to burn fat or carbs for fuel), you are able to go in and out of ketosis based upon what you eat.
What can I eat and drink on the Keto diet?
Best to stick to tea, water and coffee. This is not a plan where cheat days can happen. Sorry folks! Go big or go home.
Benefits of going Keto
Weight Loss
Turning your body into a fat-burning machine can be beneficial for weight loss. Fat burning is significantly increased, while insulin – the fat-storing hormone – levels drop greatly. This appears to make it far easier for body fat loss to occur, without hunger.
Appetite Control
On a keto diet you’re likely to gain better control of your appetite. It’s a very common experience for feelings of hunger to decrease dramatically, and studies prove it. This usually makes it easy to eat less and lose excess weight – just wait until you’re hungry before you eat. It also makes intermittent fasting easier, something that can enhance efforts to reverse type 2 diabetes and speed up weight loss, beyond the effects of keto only. Plus, you could save time and money by not having to snack all the time. Many people only feel the need to eat twice a day on a keto diet (often skipping breakfast), and some just eat once a day, termed OMAD.
Not having to fight feelings of hunger could also potentially help with problems like sugar or food addiction. At last, feeling satisfied can be part of the solution. Food can stop being an enemy and become your friend, or simply fuel — whatever you prefer.
Control Blood Sugar/Reverse Type 2 Diabetes
Many studies show that low-carb diets improve several important risk factors for heart disease, including the cholesterol profile, which includes high-density lipoprotein (HDL) cholesterol and triglycerides. Total and low-density lipoprotein (LDL) cholesterol levels are usually impacted modestly.
It’s also typical to see improved blood sugar levels, insulin levels, and blood pressure. These commonly improved markers are connected to something called “metabolic syndrome,” an insulin-resistant condition that low-carb diets treat effectively.
Energy and Mental Performance
Some people use ketogenic diets specifically for increased mental performance. Also, it’s common for people to experience an increase in energy when in ketosis. On keto, the brain doesn’t need dietary carbs. It’s fueled 24-7 by ketones along with a smaller amount of glucose synthesized by your liver. There is no need for dietary carbohydrates.
Therefore, ketosis results in a steady flow of fuel (ketones) to the brain, thus avoiding problems experienced with big blood sugar swings. This may sometimes result in improved focus and concentration, and resolution of brain fog, with improved mental clarity.
A Calmer Stomach
A keto diet can result in a calmer stomach, less gas, fewer cramps and less pain, often resulting in improvements in IBS symptoms. For some people this is the top benefit, and it often only takes a day or two to experience it.
Increased Physical Endurance
Ketogenic diets can in theory increase your physical endurance by improving your access to the vast amounts of energy in your fat stores.
The body’s supply of stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise, or less. But your fat stores carry enough energy to potentially last for weeks. Beyond this effect, another potential benefit is the reduction in body fat percentage that can be achieved on a keto diet (see weight loss, above). This reduction in body fat weight is potentially valuable in a number of competitive sports, including endurance sports.
Ready for a 28-day keto meal plan that will change your life? Look no further! Our 28-day keto meal plan will have you burning fat in no time!
The Ketogenic diet gets its name from the small fuel molecules called “ketones” produced by your body as an alternative fuel source that is used when blood sugar is in low supply. Instead of burning carbs, your body begins to burn stored fat. Once your body starts producing ketones, your body is in ketosis. Designed by elite fitness trainer, Jacob Siwicki, our 28-day keto meal plan will take you from feeling sluggish and unmotivated to feeling bright and full of energy!
Trying to lose weight or even to tone up? This meal plan is a great place to start.
Just add it to your cart to get started today!
At Siwicki Fitness, we believe that if you have a body, you are an athlete. That’s why our live and on-demand workout classes will challenge you like never before. Say goodbye to dreading the way you look or avoiding gatherings because you don’t feel as confident as you’d like and instead, say hello to a truly healthy lifestyle, healthy habits that you’ll use in your everyday life, and to being in the best shape of your life.
We offer an array of daily classes hosted on Zoom, where your camera is encouraged but not mandatory! From HIIT to Kickboxing, Pilates, Strength, Cardio, Tabata, Yoga, Power Sculpt, and Barre, we've got everything you need. Looking for a 20-minute HIIT workout? Or maybe you’re more interested in trying the best on-demand workout classes? Either way, we’ve got you covered. Hosted by elite fitness trainer, Jacob Siwicki, our daily live and on-demand workout classes will have you feeling better than ever. Ranked as the #1 trainer in DC, Jacob knows first-hand how to design a high-impact workout plan that challenges you without throwing you over the edge.
These aren’t your average classes either. They’re designed to transform your body from head to toe. Have a wedding coming up that you want to look good for? Or maybe a reunion coming up soon? Our classes will knock the lazy out of you and have you up and moving, doing high-intensity workouts that lead to even higher results.
Whether you stop into one of our on-demand classes or you participate in our 20-minute HIIT workouts, Siwicki Fitness will help you transform your life and get you into the best shape possible.
