Categories
Healthy Eating Keto

Keto & Weight Loss: 5 Things You Need to Know

There is always a new diet in Los Angeles that promises rapid weight loss, but the keto diet consistently comes out on top.

Given its amazing effects, lots of myths have sprung up surrounding the diet. So, if you are considering a keto diet, make sure you know everything it entails.

1. Where Did the Keto Diet Come From?

You probably know the keto diet as a popular method for losing weight. Though its weight-loss benefits are undeniable, it takes its origins from medicine. First conceived in the 1920s, doctors used the keto diet to combat epileptic seizures. 

Even as far back as Hippocrates, the father of modern medicine, fasting proved effective against epilepsy. But as science progressed, it created medications that reduced seizures in most patients with the disorder. 

However, these medicines didn’t work for everyone who had epilepsy, leading to the scientific development of the ketogenic diet. 

So, unlike many other fad diets that circulate in Los Angeles, the keto diet’s basis is in reliable scientific research. 

2. How Does the Keto Diet Work?

The keto diet works by reducing how much your body relies on carbohydrates, and instead works to convert fats into energy. Eating more fats as a healthy way to live might seem somewhat counter-intuitive, but fats have long suffered from a bad rap. 

As far back as the early twentieth century, the sugar industry waged war on fats, going so far as to pay Harvard scientists to lie about its positive effects. The truth is that while manufactured fats are bad for you, good fats are a key part of any healthy diet. 

Following the keto diet puts your body into a state of ketosis—a fat-burning state. By reducing your carbohydrate intake to 50 grams or less a day, your body burns more fat.

3. What Can You Eat on the Keto Diet?

The keto diet has specific dos and don’ts when it comes to what you can eat. First, you need to know the recommended macronutrient splits:

  • Fat–55% to 60% of your daily intake
  • Protein – 30% to 35% of your daily intake
  • Carbohydrates –5% to 10% of your daily intake

You may find it difficult to stick to this structure. Food with high carbohydrate content like bread, pasta, and rice are staples of almost any diet. 

The more you learn about the keto diet, the easier the diet becomes. There are low-carb alternatives to many foods, and the keto diet includes many items that aren’t available on other diets. Some of the more surprising things you can eat that will help you lose weight include:

  • Cheese – There are countless types of cheese, and they are almost all high in fat and low in carbohydrates.
  • Meat – Fresh meat is a great source of protein and various vitamins.
  • Eggs –Eggs contain less than a gram of carbohydrates and help to keep your blood sugar level stable.
  • Olive oil –High in monounsaturated fats, olive oil can decrease the risk of heart disease.
  • Butter and cream – Eaten in moderation, high-fat dairy can reduce the risk of strokes and heart attacks.
  • Dark chocolate–Chocolate with a minimum of 70% cocoa solids is best. Cocoa has been called a superfood due to its high level of antioxidants.

The best way to stick to the diet is to find a healthy meal plan for the keto diet.

4. How Much Weight Can You Lose on Keto?

The amount of weight that you lose on keto depends on how long you keep it up. Many people who don’t have a medical reason find it hard to stay on the keto diet for more than a month. 

Unless you become creative with your meals, you might find your diet becoming a little boring, and it is very difficult to continue with a diet that you find uninspiring. You will also suffer from a period of nausea and sluggishness when your body first enters ketosis. Many people break at this point and leave the diet due to its effects on day-to-day life. 

If you manage to make it past this “keto flu,” you will find that you lose weight more quickly than with any other diet. Medical professionals recommend you lose no more than one to two pounds of weight per week on a normal diet. However, on a keto diet, you might lose as much as 10lbs in just 30 days. 

5. The Ups and Downs of Keto

If you are looking at taking up the keto diet, get informed of what it will involve. The pros, including weight loss, are great, but it does come with a few cons. 

The change in dietary macronutrients means that parts of your body will have to function differently. Your gallbladder, which is key in helping to break down the fat, will be used much more. Keto dieters can experience bouts of diarrhea from sudden changes in their diet.

Also, if you suffer from type 1 or 2 diabetes, consult a doctor before trying the keto diet. 

If your body produces too many ketones, you’ll enter nutritional ketosis where your body is burning fats for energy. However, if you have diabetes and lack insulin, you may enter a state of ketoacidosis where your blood can become too acidic. Ketoacidosis can be dangerous for people with diabetes, so proper medical advice is critical.

The keto diet can also result in a loss of muscle mass due to the increase in fat and decrease in protein you’ll consume. Aside from water weight, a lot of the weight you lose on the keto diet may be from your muscles. 

Make Sure You Know What You’re Doing

Residents of Los Angeles are always looking for the best ways to lose weight. While the keto diet offers quick weight loss, it can strain your body. So, if you are considering the keto diet, make sure you have thoroughly researched it before starting. 

Categories
Healthy Eating Keto

7 Nutrition Pitfalls to Avoid

Bad nutritional habits and associated health problems such as weight gain or insomnia are common side effects of stressful times. The problem? Putting together wholesome meal plans for yourself is difficult if you’re also under immense stress or facing an uncertain future. 

Because lousy nutrition can deplete our immune system — which is the opposite of what we need at this moment in history — it’s crucial to watch what we eat, favoring options like organic meals with nutritionally balanced ingredients.

You’re not in this alone: we’re here to help with six common ways our nutrition choices occasionally undermine our health.  

1. Too Much Caffeine

It’s easy to overindulge in caffeine. Morning coffee is the routine of people around the world. With some of our mornings stretching into 12-hour shifts and others waking up at 3 pm, it’s safe to say everyone’s caffeine intake may be disproportionate to this new way of life. 

When does caffeine help to motivate you? When does it make you jittery or anxious? Caffeine can significantly affect your sleep schedule, so try not to drink it within six or seven hours of bedtime. 

How you take your coffee or tea is also important. The calories in milk and sugar add up quicker than you might expect. Before you know it, you’ve drunk the caloric equivalent of a Hershey’s bar! Try to switch to unsweetened tea or coffee, or choose milk with a lower calorie count. There are many decaffeinated or herbal teas out there; find one that rings your chimes and sip away.

2. Consuming Soda or Sugary Drinks

You won’t find soda as part of any wholesome meal plans. 

For one thing, there can be nearly as much caffeine in soda as in a cup of coffee. Caffeine is a diuretic, meaning it dehydrates rather than hydrates your body. The high sugar content in many sodas also means a big crash is imminent in a few hours, and that kind of fluctuation can result in negative changes in mood or behavior. 

Diet soda can also be detrimental, depending on the chemicals and artificial flavors used. While all things are welcomed in moderation, save the special sweet drinks for moments of celebration; otherwise, sip on carbonated water or seltzer instead. If you can’t give up juice, mix one part juice with three parts water or seltzer for a hint of flavor at a fraction of the caloric price. 

3. Dehydration

It’s easy to let some good habits slip when confined to your apartment. For many of us, that means hydration can fall by the wayside. Dehydration is a real problem and can keep your body from repairing itself while you sleep. It can also lower your body’s natural immune defense. Get a water pitcher that purifies bad elements from your tap and stay away from bottled drinks if you can. 

Los Angeles is a warm place, and sunstroke is no joke. Drinking enough water is critical during any outdoor activities. Keeping hydrated will also help your skin and voice so your TikTok career can soar!

4. Letting Stress Compound

Reducing stress can be as simple as a brief update to a gratitude journal at the end of every day or as time-intensive as a full-blown workout routine and regimented wholesome meal plan. There are many ways to reduce stress, including strengthening your bonds with friends and family (all it takes is a phone call!) or doing yoga for a few minutes a day. Meditation is also an immensely helpful tool to get your mind on track and help you make better choices.

Poor sleep can throw off even the most carefully designed health regimen. While all of us are going to have a little wobble, setting and sticking to a regular sleep schedule can do wonders for improving your day and helping you stay focused. 

5. Ambiguity

If you’re like most people, you take the time to thoroughly research the things you buy before laying down your hard-earned money: a house, a car, even a smartphone.

Despite the many diet books and cooking shows, however, some of us don’t take a good, long look at our nutritional needs. 

The information we need is out there right now, though. We just have to find it. And once we find the general guideposts of the right dietary plan for us, optimum health may be closer than ever.

Take the Keto diet, for example. It checks off a number of “health” boxes, including:

  • Supercharging the body’s fat-burning capabilities
  • Distancing participants from the overly processed foods that can lead directly to metabolic syndrome
  • Potentially aiding diabetics 

… and more. If there’s a notable downside to Keto, it’s that meal planning and prep can take a long time. Of course, the right meal delivery service can help you with that ….

The approach you ultimately land on doesn’t have to be Keto. It could be more flexible, vegan, or something else entirely. The key, though, is to reserve the time to really examine which one may just work best for you!

6. Keeping Unhealthy Food Around the House

It can be challenging to keep unhealthy foods out of your pantry during a pandemic. People are rushing to buy many of the foods we thought of as health offenders before, like white rice, bread that lasts forever, and canned fruits in syrup — mostly because they keep well, and perhaps because that was all that the store had in stock.

Always heed professional advice and keep some food stocked in your pantry. You may also wish to look into a meal delivery service; the right one can be an invaluable tool for staying healthy. Getting meals shipped directly to your front door requires little to no preparation, and not having to worry can free up your thoughts and energy to pursue bigger things. 

Avoiding such food traps is especially important if you’re following a plan that requires careful attention to detail, such as Keto or Paleo. Achieving your best requires planning at its best, which is where delivery meal plans can make the greatest difference.

7. Not Eating at Regular Times

Nowadays, it’s easy to graze throughout the day, picking up whatever snackable item is in reach. Carefully selecting your snacks can save you from the worst offenders when it comes to a little nibbling here and there. Do what you can to settle into a routine for eating. Sit down, enjoy your meal, and fully register that you’re eating. 

Adding a little more pomp and circumstance may seem unnecessary, but give yourself a little fanfare. You’re doing something great for yourself by sticking to a schedule — and wholesome meal plans only work if you implement them and follow through!

Dream with Wholesome2Go

Every day is a new day, which poses unique challenges and unique ways to succeed. If you’ve succumbed to temptation or had that extra cup of coffee, forgive yourself and start over with renewed commitment to your goals. 

Los Angeles is the city of dreams, and at Wholesome2Go, we’re proud to continue our dream of supporting our customers’ needs for fresh food and our community’s commitment to organic farming. We believe in transparency for all our ingredients, and you can find the full list of wholesome ingredients here. Almost all are sourced locally from Los Angeles or Orange County. 

Our wholesome meal plans are available in options for either organic meals or sugar detox (suitable for very low-carb and keto diets). There are also flex plans available for those who want the freedom to choose what kind of meals they want and how many per day. We are always open for questions and consultations about specific dietary restrictions, so please contact Wholesome2Go. We’d love to hear from you!