Keto diet is a popular short term for the ketogenic diet. Keto diet is designed to help the dieter reach a point of ketosis, which facilitates weight loss. Unlike with the vegan diet, keto diet incorporates the eating of meat. Depending on which keto diet you look at, the structure of the diet will vary depending on whether it includes eating some starches or not. But is keto diet good for diabetics? The answer is the focus of this article.
Keto diet and ketosis
Keto diet forces your body to use sugar for energy until all the sugar is burnt off. Once the sugar is burnt off, your body turns to fat for energy and begins to burn that off. It is at that point that you have reached ketosis. Keto diet includes low-carb to no-carb dishes and allows for moderate to high-protein consumption with the aim of reaching ketosis.
Is keto diet good for diabetics?
When it comes to diabetes, any diet that facilitates burning sugar and fat is good. In the case of using keto diet for the treatment of pre-diabetes and type 2 diabetes, for fast results, it is recommended that exercise designed for pre-diabetics and type 2 diabetics is included in the program. Many studies have found that this combination—of keto diet and specialized exercise—can bring about desired results in a short time. While keto diet helps with weight loss, when coupled with exercise, the benefits go beyond that, such as lowering the chances of type 2 diabetes progressing to type 1. Keto diet along with specialized exercise also helps the diabetic reduce his/her chances of encountering:
- Kidney failure
- Limb amputation
- Diabetic neuropathy
- Diabetic peripheral neuropathy
- Heart disease
You can never underestimate the value of exercise, even when done in moderation. The best part of exercise is that it can be done when you are almost any age and it will yield benefits. Exercise, if done the right way, turns your body into a 24/7 fat-burning machine. That is excellent for those of you trying to lose weight. Not just that, you will feel your heartbeat, meaning your metabolism will be working at its optimum level. I put myself on a keto diet that I created as a professionally-trained chef, and my doctor was surprised to learn how well it worked in coordination with exercise. If it worked for me in reversing my diabetes and losing weight, it means it works, and it will work for you.
Is keto diet right for me?
Is keto diet right for you? The safest thing is to simply ask your doctor, particularly if you are type 2 diabetic and also taking cholesterol medication or medication for high blood pressure. Both high cholesterol and high blood pressure can be reduced by healthy eating and exercise, but it is always advisable to consult a medical professional before starting a program.
What to eat on a keto diet?
As I mentioned earlier, a keto diet can include carbs, if you prefer to have them. Rather than be bogged down by calorie-counting, you can eat things like this:
- 4 ounces of meat per meal
- 1 cup cooked grained rice
- 2 cups cooked vegetables
- Tofu and cabbage soup
- Stir-fried vegetables
- Baked chicken breast with salad and mixed vegetable
- Salads are good and so are cooked beans of any type
The less carbs you eat, the better is the keto diet. To get started, you can get recipes and exercise ideas from our program. Go Here. It is designed keep you in a state of ketosis so that your success is assured.
Finally, drink filtered water, not water straight from the tap.
What not to eat when on keto diet
What foods should you avoid when on a keto diet? It has been mentioned that ketosis is the point where you have used up all the sugar in your body and it turns to burning fat for energy. To achieve this, you should avoid having these things:
- Foods made with refined sugar
- Processed foods
- Tropical fruits, such as bananas, mangoes, pineapple, etc.
- Foods high in calories, like pizza
- Large portions of pasta
- Large portions of lasagna
- Candies, cookies, and chocolate bars
- Soft drinks of all kinds
- Sweetened milk products
Can keto diet help reverse type 2 diabetes?
Studies have shown that people following a keto diet and exercise have been successful in reversing their type 2 diabetes. I am one of those success stories. This means I have direct experience and knowledge of the effectiveness of this diet.
See my before and after blood test results below. Notice that my A1C became perfect and so did my blood glucose level. By following my program, you can expect your energy level to increase and your focus to improve, leading to better mental performance.
Insert before and after text results here
The program that I created and followed myself was so successful that it was even featured in WebMD. See my video on the home page of this site. It should be noted that not only can a program incorporating keto diet and exercise reverse type 2 diabetes, it can prevent the diabetes from returning. Furthermore, it can prevent pre-diabetics from becoming full-blown type 2 diabetics. Keto diet is a lifestyle and a way of eating that uses food as medicine. It first became a trend in the US and is currently being recommended by medical doctors worldwide.
I have a simple philosophy: If doctors are doing something to stay healthy, you should do the same. When was the last time you saw your doctor inhaling a large pizza? The secret is to not just to make a lifestyle change, but to commit to it.
Once you have achieved success in the reversal of your diabetes, you may have your favourite dessert once a week, as a reward. This will not cause your diabetes to return. You can even give yourself a memorable gift—something to remind you of what you have accomplished. A gift will make you feel fulfilled. Your brain will release endorphins that will bring you joy for what you have accomplished. Additionally, once you have reached your goal, while you are still on keto diet, you may reintroduce your favourite foods in small amounts, but only have them from time to time. Small amounts means not eating these foods in the same quality that brought on your diabetic condition in the first place; otherwise, you will find yourself diabetic all over again. That can lead to disappointment, which can lead to discouragement.
So, are you ready to get started? The sooner you start, the sooner you will accomplish your goal. To get started, please go here.
Tips for getting into keto mode
- Cut down on carbohydrates. If you are a type 2diabetic, I highly recommend that you eliminate carbs, such as rice, pasta, lasagna, refined sugar, etc. There is a reason for that. When I was diagnosed and began to research how to reverse my diabetes, I tried several programs to cure myself, but they failed. I traced the failure to consumption of carbs. Once I deleted the carbs from my diet, I saw success in 21 days.
- All the meals you eat must include fat to help with digestion. The fat can be olive oil. For example, if I have a bowl of salad with vegetables and baked salmon, I will blend tomatoes with olive oil, salt, and pepper, and use that as a dressing.
- Don’t starve yourself under any condition. Eat about six meals a day. Your first meal should be eaten within two hours of waking up.
- Your last meal should be eaten at least two hours before going to sleep to prevent your blood sugar level from spiking.
- Don’t give up if things are not going the way you want in the beginning. I tried a few times before I was able to create a formula that worked for me.
- Don’t measure how many grams of meat or vegetables you eat. The more time you spend trying to follow grams of protein per meal in comparison to your body weight, the more likely you are to get frustrated and give up. Keep it simple. Some doctors claim that you should be counting grams of this and grams of that. You are not doing bodybuilding. You are on keto diet.
- Don’t forget to exercise. The exercise in conjunction with keto diet will do miracles for you. If you are not used to doing exercise, start slowly, like I did. When I first started, I lasted only seven minutes on a cardio machine. It was not long before I was able to stay on it for 45 minutes at a time.
What sorts of exercise should you do and what meals should you be eating? Try my program by Going Here.