This is an extract from the book "Keto-Morphosis Fatboy Gets Slim" to give you an idea of the information contained within the book and the style in which it is written. The full chapter is contained within the above mentioned publication.
What is the Ketogenic diet?
The ketogenic diet is the regimen in which body fat (instead of glucose) becomes the primary source of energy. Fat particles are transformed into ‘ketone bodies’ and utilized by various organs, including the brain.
What is Keto-Morphosis?
Keto-Morphosis is a holistic approach to eating, where various strategies are applied using a ratio of macronutrients that are adjustable according to your needs and based upon your height and gender and lifestyle. Therefore, it is a version of the ketogenic diet, used to achieve optimal health (both physical and mental) and weight.
What can I eat?
Depending on your current health status, weight, and goals, which might be reversal of disease, improving your health and/or weight loss, you will be eating protein from eggs, meat, fish and diary. Healthy fats will come from olive oil, butter, coconut oil and nuts. Cruciferous, non-starchy vegetables will include leafy vegetables (spinach, rocket, water cress, purslane etc.), lettuce, broccoli, avocado, cabbage, cucumbers, courgette, tomatoes etc. Please note – we highly recommend fermented vegetables (pickles and sauerkraut). Not only they are an excellent source of vitamin C, furthermore -they improve your gut health, but they also lower insulin levels, which is one the most desired effects of ketogenic diet. You may also eat a very small number of berries that are low sugar, such as raspberries, but I would recommend that you avoid this for the first couple of months, whilst in adaptation mode or weight loss mode. Even after that I would probably avoid except for very occasionally. Regarding alcohol, you may have the occasional tipple but choose your poison carefully, certain wines and clear spirits would appear to have the least amount of carbs.
What can’t I eat?
You can eat
anything you want if you are able to remain within your macronutrient range.
The question is – what do you want to achieve? If the answer is a healthy and
slender body, then let’s decide what you do NOT WANT to eat. First and
foremost, you will want to completely discard refined carbohydrates (sugar and
various starches, including potatoes) and processed food. Sugary drinks,
sweets, take-aways, fast ‘foods’, ready-made supermarket meals, grain-derived
produce (bread, rice, pasta, cake) are the main culprits as far as obesity and
other metabolic diseases go, hence you want to say good-bye to these.
What is ketosis?
a metabolic state in which your body produces and utilizes ketone bodies as a
source of energy instead of glucose. Ketone bodies are formed from fat (your
own body fat or the fats that come from your plate). It significantly differs
from carbohydrate-based metabolism which occurs when you eat a ‘normal’ diet,
with glucose as a source of energy. Ketone-based metabolism is considered far
superior in terms of reversing metabolic diseases (obesity, diabetes, IBS,
fatty liver disease and cancer).
How do I know when I am in ketosis?
Ketosis is often compared to pregnancy – you either are in ketosis or not; there is no middle ground. The moment you reduce your carbohydrate intake (usually to between 20g & 50g of net carbs a day - it may be less for those that are insulin resistant), and after your previously accumulated glucose stores are depleted, you are in ketosis. There are several ways of measuring levels of ketones in your body (blood ketone meters, ketone breath meters and urine strips), but it is expensive and unnecessary. The symptoms of ketosis are very pronounced and incredible: significantly increased energy levels, clear mind (no more brain fog!), and a well-regulated, reduced appetite.
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