I’ve had two good questions this week. One, from a new client, “Can I start the Ketogenic Diet ASAP, because I need to lose a lot of weight.”, and Two, from a reader, ” I have high cholesterol, so this diet can’t be good for me, right?”
Let me answer both of these questions.
“Can I start the Ketogenic Diet ASAP, because I need to lose a lot of weight.” No, I don’t want anyone I’m working with to jump into a Ketogenic Diet without (1) knowing exactly what it means, and (2) getting a really good handle on organizing/planning/shopping/cooking/and packing; and (3) eliminating snacking.
It’s hard enough to just eat well without giving in to cravings and triggers and habits. Eating a Ketogenic Diet is really particular, and it requires Practice at Discipline. It also needs to be implemented after we’ve wrapped our heads around the health benefits and the how-to’s, because honestly, weight loss is never enough reason to stick to any food or diet plan forever. That’s why almost 100% of everyone who loses weight gains it back. Any motivation to stick to a diet plan just to lose weight is a very temporary feeling.
I want my clients to experience success and actual brain-change, for example:
The longer I immerse myself in the science of what happens to my body in response to certain foods, the easier it is to eat only foods that are good for me. I look at cheetos, frozen waffles, and processed foods as Cancer Fertilizer, and they scare me. Gluten scares me!
I don’t snack anymore, neither does Mark. We know that we need those hours between meals for the right HORMONES to happen so that our bodies can actually burn fat instead of glucose. That fact is a fore-thought, not an after thought; because of that, the snack voice rarely calls to us anymore.
I’ve become so good at remembering how I feel after a binge, that I NEVER binge anymore. It’s NORMAL for me now to do what it takes to feel good, clear headed, positive, energetic, and lean. It took a while for me to reach this point, but I’m there. You can be too!
My goal for my clients: (1) to become great planners and organizers; to take control of their life/eating/habits without stress (2) for “long-term-consequence-thinking” to become their norm.
Seat-of-pants-spontaneous-eating…..doesn’t work for anyone. Unfortunately, spontaneous eating is more normal than not.
Bad habits, old habits, compulsions,… they’re STRONG. You’ll need New Brain Patterns to overcome them. Remember the Brain Rule: our brain wants to do what’s COMFORTABLE, not what’s best for us. An “uncomfortable” brain can shout very loudly, right? “Eat it! Drink it! It’ll feel so good, and you can always Diet tomorrow/Monday/the 1st.”
I set my clients up for Success by taking it one step at a time. We focus on saturating the mind with information that rewires the bad habits. It’s a one step at a time approach, because really, that’s all the brain will allow. Brains don’t like change. Almost 100% of everyone who “diets” gains the weight back. Half of all those people gain back more than they lost. Just changing your food for a week or a month or even a few months isn’t a long term health and weight loss solution.
That said, weaning off the trigger foods ( they’re always grains and carbs), identifying trigger people/places/things, making a written plan, and practicing cooking and packing, are crucial. So is learning about habit change/habit breaking/ building new habits.
Next Question: Will a Ketogenic Diet Raise Cholesterol?
NO! Bad cholesterol rises in response to excess carbs, particularly sugars and grains. When the blood sugar gets above “normal”, which is 100mg/dl, much of the excess is remade into fat ( triglycerides). The liver has to make Small, Dense, LDL ( the BAD cholesterol) to transport that new fat to it’s new home: the fat cells in your abdominal area.
Not all cholesterol is bad, much of it is good! Cholesterol is such a NECESSARY element in our body that God made Every Single One Of Our Cells capable of manufacturing it. The liver produces boatloads; and it produces even more if we’re sick, injured, or stressed, because cholesterol is a necessary component of the hormones and immune system that deals with those issues.
Want some references to ease your mind? Read these posts:
In a pan, I melted 6 tablespoons of Kerrygold butter and a 1/4 of water. I added meat from 2 big chicken breasts, 2 endives slices in half, a whole onion, a bunch of cauliflower, 2 yellow zucchini, a bunch of chives, and Salt and Pepper. Before I served it ( forgot to photo this), I added a bunch of feta cheese, and a tablespoon of butter to each bowl. Delicious!