It seems like everyone is going crazy for keto. Especially midlife women!
Tons of us are convinced following a ketogenic diet is the secret sauce to blasting away midlife belly fat and achieving lasting weight loss (finally!). But before you decide to jump on the keto bandwagon yourself, it’s worth exploring some facts about the keto diet.
Keto is an extremely low-carbohydrate diet that replaces carbohydrates with large quantities of healthy fats. Protein is in moderate amounts. The keto diet was originally developed to help manage seizures in children – really!
Many people are under the misconception that eating fewer carbs and more fat is all there is to a keto diet. In reality, less carbs and more fat can sum up the basis of any high-fat low-carb (HFLC) diet, but the devil (and success) is in the details. Stay tuned for details about my new HFLC program called Master Your Midlife Metabolism™ launching in a few weeks.
Both keto and HFLC begin with reducing carbohydrate intake and increasing fat intake. So, what’s the difference?
It all boils down to ketosis - a metabolic state where your body uses fat instead of glucose as its main source of energy.
The exact breakdown of macronutrients needed to keep your body in ketosis varies from person to person because we each have unique metabolisms.
The only way to know whether you’re in ketosis is to monitor your body’s ketone levels (via urine or blood testing strips). If you’re trying keto but not tracking your macronutrient intake and ketone levels, you’re probably following more of a HFLC diet.
A HFLC diet is less strict and focuses more on eliminating unhealthy carbohydrate sources, like grains and sugary foods, and replacing them with whole foods, including healthy fats, moderate amounts of protein, and vegetables.
Some carb sources, like high-fiber starchy vegetables and fruits, can be included on a HFLC diet, but aren’t usually eaten on a keto diet. Keto is one example of a high-fat low-carb diet but not all low-carb diets are ketogenic.
So what’s the best HFLC route to choose? Well, it depends on your goals.
Let’s review some key differences of HFLC diets vs. the Ketogenic Diet as a starting place to help you decide if either of them are right for you!
HERE’S A RUN-DOWN OF THE MAIN DIFFERENCES BETWEEN KETOGENIC AND HFLC DIETS:
- Main goal: induce ketosis
- Primary fuel source: fatty acids and ketone bodies from fat
- Requires strict breakdown of macronutrients to maintain ketosis
- Very little carbohydrate: usually 5-10% of total calorie needs
- Moderate amounts of protein: about 20% of total calorie needs and NOT a free for all!
- Lots of healthy fats (think avocado, nuts, olives, coconut, oils, and grass-fed butter and meats) – about 70% of total calorie needs
HFLC - HIGH-FAT LOW-CARB
- Main goal: reduce carbohydrate intake, but not necessarily induce ketosis
- Primary fuel source: It depends on the % carbs in the diet whether it’s mostly fatty acids or glucose
- No precise breakdown of macronutrients: less strict and many variations
- Typically includes lower amounts of carbohydrates and moderate amounts of protein
- Carbohydrate sources shift from refined and starchy, like pasta and sweets, to complex, like sweet potatoes, as well as lots of low carb vegetables
Whether you choose to follow a HFLC or ketogenic diet, decreasing carbohydrate intake and increasing fat intake are linked to the following health benefits:
- Weight loss
- Improved blood sugar and insulin levels
- Decreased blood pressure
- Improved HDL/LDL cholesterol ratio
And… lifestyle benefits you’ll enjoy:
- Reduced or even zero carb cravings
- You'll naturally tend to eat less without having to restrict or count calories
- Keeps you full longer
- Leaves you less hungry
- Your energy is stable all day long
So, what do you think - are YOU ready for the HFLC and/or keto life? Join the conversation in my free Facebook Community – Midlife Women Wellness & Weight Loss Success Group. Join here ==>> http://bit.ly/2CBZrVe.
The information provided on this website is for informational/educational purposes only. It is not intended to replace a one-on-one relationship with a qualified healthcare professional or be a substitute for medical advice, diagnosis, or treatment. Always consult your physician or other healthcare professional before making any changes to your diet, medical plan, or exercise routine.