366 million…that’s the number of people who can benefit from keto and weight loss.

Being healthy, eating delicious…Simple, but not always easy!

Diabetes is not “inevitable”…

That’s the estimated number of people who will have diabetes by the year 2030, according to the latest data by the World Health Organization.

That’s a lot of people. You can easily become discouraged, believing that Type 2 Diabetes is “inevitable” for you, especially if you are pre-diabetic now or have people in your family who are diabetic.

However, this type of diabetes is not genetic. Did you know you can feed your genes the right way in order to influence your health? And did you know a keto diet is being considered as one possible healthy diet for weight loss and overall positive health?

In other words…you are not helpless!

Being healthy is simple…but it’s not easy. In many cases, you will be required to adjust something in your eating habits, your lifestyle, and your thoughts to become the healthiest version of you.

The Best Time to Start Your Path to Health is NOW

Starting your day with a healthy keto breakfast can set the tone for the rest of your eating decisions…

When you do an online search about what people with diabetes should do every day, you’ll find this advice:

  • Eat healthy food
  • Get regular exercise
  • Take your diabetes medicine
  • Test your blood sugar

When you do an online search about what everyone should do to be healthy and maintain optimal health, you’ll find this advice:

  • Eat healthy food
  • Get regular exercise
  • Get enough sleep
  • Manage stress
  • Drink water
  • Meditate / feed your mind with positive thoughts

Which do you prefer?

Both lists include very simple habits for becoming the healthiest you; the details are what make the difference.

Several studies show a strong relationship between being overweight and the risk of developing diabetes. By some measures, 85% of diabetic patients are overweight and 55% are obese.

Of the methods for weight loss, these 3 options are often recommended:

  • Bariatric surgery to reduce calorie consumption
  • Medicine
  • Eating healthy food and exercising

Which method(s) you choose are a personal choice. However, which one puts you in the most control and has the best possibility for long-term success?

Most would agree this is found with the third option: healthy eating and an active lifestyle.

That option, I would argue, is a lot more fun too!

Can a Keto Diet Help with Weight Loss?

Love pasta? You can still get it on a keto diet with noodle alternatives…

The short answer is yes.

The research report, “Benefits of a Ketogenic Diet for Management of Type Two Diabetes, A Review” states that several studies have shown the benefits of a ketogenic diet for those with Type 2 diabetes include:

  • Weight loss
  • Reduction of hbaA1c
  • Reversal of nephrology
  • Heart health benefits
  • Improved lipid profile
  • Potential of reversing diabetic neuropathy and retinopathy

When you consider that losing weight is one of the first things a doctor will tell the patient as a strategy for optimal health and reducing diabetes, you may come to the conclusion that it is also the simplest, most cost effective, and most delicious option.

Understanding your best food choices and then learning a few simple keto diet recipes to include each day, goes a long way toward achieving optimal health.

Why Keto?

Bacon wrapped goat cheese dates and arugula? YES!…

Studies have shown there is a positive correlation between ketogenic diet and weight loss. In at least one study, a keto diet was three times more effective than the often-referenced low-fat diet.

And while the exact reason why this happens remains unknown, one possible explanation is with the quality and type of fat a keto diet contains versus that of other diet plans.

Yes…there are quality fats!

Did you know that some of the nutrients your body needs are best absorbed when combined with fats?

  • Avocadoes
  • Cheese (experiment with feta, sheep’s and goat cheese)
  • Dark Chocolate
  • Whole Eggs
  • Fatty Fish
  • Nuts
  • Extra Virgin Olive Oil
  • Coconut Oil
  • Greek Yogurt (the type with low sugar content)

Another possible explanation lies with higher fatty acid metabolism activity in the presence of ketone bodies.

Ketone bodies include three compounds produced while metabolizing fats: acetone, acetoacetic acid, and beta-hydroxybutyric acid. They are one of the products of fat burning in the body, a sign that your body is not using sugar as an energy source but rather its own fat and protein.

As with all things health – there is a balance to be achieved. While burning fat can be easily recognized as something you want to do when trying to lose weight, burning too much fat or cutting into your protein stores as an energy source are not.

Protein, as you probably know, is your body’s building blocks. When they are not properly fed for long periods of time (ie…starvation or prolonged intense exercise), your overall health is affected.

Even with a keto diet, listening to and understanding your body’s cues are important. Not everyone does keto in the same way.

What Can Keto Look Like?

Salmon in a fatty protein and a good example of what you can eat when you go keto…

Some do the standard Keto diet, consuming 75% fats, 20% protein and 5% carbs; some choose to do keto in cycles by following a few high-quality carb days after a period of time following a keto diet; some follow the standard keto diet except add carbohydrates to support a workout plan or training schedule; other increase the amount of proteins and lower the amount of fat.

It all depends on your desired outcome.

So, I guess the big take-away here is that you can use keto recipes as a guidepost for healthier eating and maintaining optimal health and body weight. Extremes in either direction (too much weight, too little weight; too much fat, too little fat, etc.) are not ideal.

When you really start to understand what works for you, you will be empowered to adjust your choices…no diet shaming necessary.

Simply keep in mind the positive habits which will improve your overall lifestyle:

  • Eat healthy food
  • Get regular exercise
  • Get enough sleep
  • Manage stress
  • Drink water
  • Meditate / feed your mind with positive thoughts