2 weeks ago, we looked at what intermittent fasting is and how it can benefit. I also mentioned that it pairs well with the keto diet, which is what we are going to look at today. As a reminder, I am not a doctor or nutritionist - I’m just a guy trying to figure out how to lose weight safely.   What is Keto? Keto is short for Ketogenic diet. It is a low-carb, high-fat diet that allows ketones to be produced. From WebMD: “Ketones are chemicals your liver makes. You produce them when you don't have enough insulin in your body to turn sugar (or glucose) into energy. You need another source, so your body uses fat instead. Your liver turns this fat into ketones, a type of acid, and sends them into your bloodstream.” So, you are basically drastically reducing the amount of carbs that to take in, neglecting your body the direct sugar it’s looking for. When you do this, your body doesn’t create insulin to process the food, so the body creates ketones from your fat cells to produce the energy it needs. Hence, the ability to burn fat and lose weight. Just so we’re on the same page, carbs come from things like sugar, flour, fruits, beans, and starchy foods like potatoes and corn. Things you can eat are like meats, cheese, and many vegetables. There’s actually a good variety of food you can have, it can just be hard to say no to the other foods.   How low is low carb? There are a couple “levels” of the Keto diet: Strict Keto - 20 carbs or less (and almost all carbs come from veggies) Dirty Keto - 50ish carbs or less and it doesn’t matter where the carbs come from If you’ve never looked into it, the numbers may not mean anything to you. As a point of reference, if you were to get a Quarter Pounder, large fry, and large drink from McDonalds, that would be 48 carbs. For one meal. Other examples: 1 cup of cooked pasta or rice - 45g Whole english muffin - 30g Medium potato - 30g 1 cup of corn - 30g A small fruit - 15g 1 cup of milk - 12g 1 corn tortilla - 13g 1 flour tortilla - 98g This puts a lot into perspective. It can actually be pretty easy to get 400-500 carbs in a day. The Mayo Clinic recommends between 225 and 325 grams a day for the “normal” diet. This is one reason why I and many others have gained weight - eating too much food in general, and especially eating too many carbs. Since everyone is different, your body will go into Ketosis...

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