Keto Diet or Carb-Inclusive: Which is Better?
KETO OR CARB?
There are two main diets that people can maintain while they're doing the Fastercise program. Which one you use depends on your personal goals.
This diet consists of eating 50 grams of carbs a day or less. With the keto diet, you're going to eat lots of meat, fats, and vegetables. This diet is recommended for people who are interested in losing weight. It's also helpful for people with inflammatory issues because this diet encourages the body to calm down, release the inflammation, and get back into a better balance.
Because of the low carb and high protein, fat, and vegetables in this diet, the body will take more time to get adjusted to this diet than it would with other alternatives.
Now, you don't have to swear off carbs forever to see results. If you use the keto diet to lose excess weight, you can typically lose 2-3 pounds a week. Then once you've reached your goal weight, you can begin eating carbohydrates again. You likely won't regain the weight you've lost as your body has shifted its set point.
It is easier to lose weight with a keto diet because of how the body metabolizes fat. When you’re eating a diet with carbs, your body uses glycogen as its primary energy store. Glycogen is a waterlogged form of carbohydrates that your body stores. On a keto diet, your body uses ketones as your primary energy store. So when you stop eating carbohydrates and your body can't refill this glycogen, the body switches over to using ketones. Ketones run on fat, so when you're on a keto diet, your body burns fat for energy instead of carbohydrates. This allows you to lose weight pretty easily, because your body won't really differentiate between the fat you're eating and the fat in your body, so it's easy to switch to burning stored body fat.
Keto Daily Meals Example:
Breakfast: Smoothie - low fruit/no fruit with lots of avocado or spinach
Lunch: Chicken breast or salad
Dinner: Soup or lettuce wraps
*Reminder* If you're doing a keto diet, remember to take electrolytes. This is really important because you could get keto flu. So, to avoid that, make sure you’re getting magnesium, potassium and salt.
The carb friendly diet is when you incorporate a lot of whole foods into your diet, including potatoes, brown rice, carrots, lots of fruit, among other things. This diet is specifically helpful if you want to build muscle, or if you want a healthy yet less restricted diet.
So instead of having pasta, you could have a plate of brown rice and chicken. We do recommend staying away from refined starches and sugars, including breads, pastas, cookies, cereal, and soda. If you can stay away from refined carbs, almost every other carb is an option with the carb friendly diet.
WHAT ARE WHOLE FOODS?
Whole foods have gone through little to no processing and do not contain any additives or artificial substances. These foods can be found in the produce aisles or the bulk food bins. All of these things are naturally recognizable to the body. When you start incorporating the chemicals and manmade processes from processed foods, the body stops recognizing the food. When this happens, the body sends that food straight to fat storage.
Here at Fastercise, we want you to try to eat as close to what your ancestors ate as possible, because that's how your body is designed to function optimally. If you're eating lots of whole foods, you're going to feel better and it's going to be easier for you to lose the weight.