Keeping It Simple

Keto is a very scientific, very well documented and studied way of eating.  The sheer volume of information available about how and why Keto works is phenomenal and I could spend all day just reading the web and watching videos.  It it not a fad and not likely to go away because, bottom line, it works.

However, for the simple individual who just wants to restore their health, lose a little (or a lot) weight and gain new energy, it can be overwhelming.  Keto should be approached almost like elementary school.  Basics first, then we can grow the knowledge base from there.

So what do you need to know, from a fundamental point?  How can you just jump in?

In order to get started with Simple Keto, there are three basic elements to adjust in your diet.  Conquer these three, and you're more than halfway there:

 ONE - SUGAR

Sugar. Yes, that's the obvious one.  Get the unnecessary sugar out of your diet, out of your home, and out of your life.  As you know, sugar itself is a complex topic, but you can start with sweets, pastries, sugary drinks, fruit juices (no, they are NOT healthy), and other obvious snacks and treats that you already know are not good for you.  Just a note here, one of the main reasons to avoid fruit juices is that the natural sugars in fruit are already high, but are somewhat offset by the fiber in the meat of the fruit.  By pressing the juices, even when a little pulp is retained, you are keeping all the sugar and none (or very little) of the beneficial fiber, thereby concentrating the BAD effect of fruit.  If you want fruit, stick to berries and eat the whole fruit.

TWO - GRAINS

Wheat and grains.  While wheat has been around a long time, it has not been as major a staple in the human diet as it has been for the past four decades.  Wheat and wheat by-products now make up a disproportionately large percentage of the standard diet and it is killing us!  Grains become glucose in the system, which is back to item one... SUGAR. Whole grain products are not much better than their enriched or processed grain counterparts, because the offending bit of the grain kernel is the starch, and that is kept either way, whole or not.  The significant rise in gluten sensitivity and obesity over the past four decades is a clear indicator that the reliance on grains and cereals is NOT a good shift in our standard diet.

THREE - BAD OILS

Oils.  No, I'm not advocating getting rid of oil, because as you know, coconut oil, olive oil, avocado oil, etc. are a huge component of the Keto lifestyle. Healthy fats are an essential piece of successful nutrition.  Avoid ANY oil (even the healthy ones like olive, coconut or avocado) that is listed as partially hydrogenated or hydrogenated. That's bad stuff and these can be a big source of inflammation.  Oils like Canola, sunflower, peanut, corn, safflower, etc. (sadly, these are the ones recommended by the Heart Association) should be avoided. These oils are highly oxidized, which means they are susceptible to becoming rancid, they lack nutritional value, and often cause inflammation (which can be painful and will stall weight loss).  

In short, keep it simple when it comes to oils and stick to coconut oil for high heat cooking, and olive oil or avocado oil for dressings and other low/no-heat uses.  Always choose "unrefined" over "refined" oils, even if it means the oil is a little bit cloudy.  The main thing is, don't stress over "the best oil" and just choose a better oil.  Small changes in the right direction will lead to a healthier overall lifestyle. Keep all your oils tightly covered in a dark, cool place (NOT on the windowsill, please!) to avoid oxidation, which causes them to become inflammatory in your system.




In summary, if you start with these three steps: cut the SUGAR, cut the GRAINS, and choose better OILS; you'll be on your way down the healthy path to healing and weight loss.


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Have a blessed day!