So today’s blog post is going to be something pretty different from what I’ve done before on my site. I’m going to be talking about the keto or the ketogenic diet. I’m going to tell you about what and is how I heard about it and I’m also going to tell you about how I follow it in my day-to-day routine during Ramadan
So first let’s start off with the topic of losing weight. Now the ketogenic diet is more of a lifestyle rather than a diet in my opinion but obviously you can use it to lose weight. In order to lose weight you need to have a caloric deficit, in order to gain weight you need to have a caloric surplus, in order to maintain weight you need to eat the right amount of calories. So for any diet that you’re going to do it’s not going to be successful if you’re not going to have a calorie deficit(in the case of losing weight). Now that the first part is over, about having a calorie deficit, let’s move onto the different types of diet that we could opt for. Keep in mind, I’m not a professional in any way and I’ve not done complete research on all these things but I’m just talking from personal experience. Now the kind of diets that I followed in the past mostly include the GM diet, detoxes, high-protein and low fat/carb diets. Ever since I removed my appendix I have tried to make sure to eat healthy and also to make sure that my body functions are working properly and in order to do so I’ve also started my weight loss journey. I’m not that far along my weight loss journey but I’m just going to say that it’s a lifestyle change and not something that is short-term for me. In my case my aim is not to reach a specific weight, rather it is to reach a healthy physical and mental state in life. Now let’s move on to the keto diet and how I found out about it.
I was searching YouTube trying to find about different diets and I heard about something called intermittent fasting. The name fasting just flashed a red signal for me because I tried to stay away from as many water and other fasts as possible however this one time I decided to give it a go since I was already fasting due to the month of Ramadan. What I realized was that the fasting we do for religious purposes and intermittent fasting(16:8) is not that different after all. Currently we have to fast from sunrise to sunset that is 16 hours and then from sunset to sunrise we have an eight hour window in which we can eat and drink. So the only difference between intermittent fasting and the fasting we do for Ramadan(other than religious purposes of course!) is that we are not allowed to eat or drink during the fasting. Whereas in intermittent fasting you can drink as long as it does not exceed the 35 calorie mark. Once I read about intermittent fasting I realized that I could easily incorporate that into my day-to-day life especially for this month and I also found out that intermittent fasting is very beneficial. It is a better choice for me and it’s not that hard because I personally don’t get hungry very easily and I also go for many hours of the day without eating food and I don’t stave or feel hungry. Hence intermittent fasting seems like a good option.
While I was going through videos about intermittent fasting I tumbled upon videos about the keto diet and I decided, you know what why not let’s give this a try as well. After watching several videos and reading several articles I started to understand the diet a little bit but I obviously regularly check different forums to stay updated with different things about the ketogenic diet and how I can incorporate it into my lifestyle and how I could make it a lifestyle instead of just a short-term diet.
Moving on to What is a keto diet? It is a low-carb diet in which the body produces ketones in the liver that are going to be used as energy. It is also referred to as the ketogenic diet, the low carb diet or the low carb high-fat diet etc. When you eat something that is very high in carbs your body starts to produce glucose and insulin. Since glucose is the easiest molecule for your body to convert, it will easily prioritize glucose as a source of energy. Insulin as we all know(or didn’t know in my case) is produced to process that glucose into the bloodstream by taking it around the body. Since our body is actually using glucose as a primary energy source the fats in our diets are not used up, so what our body does is, it stores those fats. When we lower our carb intake our body goes into a state that is known as ketosis. Ketosis is a process in which the body initiates to help us survive when we have a very low intake of food. During this state the body produces ketones which are produced from the breakdown of fats in the liver. These optimal ketone levels offer many health, weight-loss, physical and mental performance benefits.
On a keto diet your daily caloric intake should include 70% fats, 25% proteins and only 5% carbohydrates. The more restrictive you are on your carbohydrates(that is less than 15g/day) the faster you would enter into the state of ketosis. I’m going to link some helpful articles for you that you could follow in order to learn more about the ketogenic diet.
Now let’s move on to the Egg fast. It is a short-term diet that consists of primarily eggs, cheese and butter. For each egg you eat you should eat a corresponding tablespoon of pure fat in the form of butter, olive oil or coconut oil. You can also eat a corresponding tablespoon of full fat cheese per egg. Doing this will result in an extremely low carb, high-fat, moderate protein intake that will kickstart your body into fat burning mode, I’m also linking a 5-day egg fast meal plan and a 3-day keto kickstart menu plan that would help you embark on this journey sooner.
Lets talk about my experience on the egg fast diet. First of all I’m going to mention one thing that this diet is considered a little difficult because it is a very monotonous diet. There are a few rules to follow for this fast. I’m going to mention all of these here but obviously I do not follow a couple of these rules due to my restrictions because of Ramadan.
1. The eggs are the primary source of fat and protein.
2. 1 tablespoon of butter used per egg consumed.
3. Eat at least one egg no later than 30 minutes after waking.
4. The egg meals ideally should be eaten every 3 hours, but not more than every 5 hours.
5. Follow this schedule even if you’re not hungry, however only have 1 egg when that happens.
6. Cheese will be permitted up to one ounce per egg. (real cheese only)
7. A minimum of a half-dozen eggs must be consumed daily.
8. The eggs will be local pastured eggs loaded with healthy omega-3 fats and vitamin D.
9. Egg consumption will cease three hours before bedtime
10. Diet soda will be allowed up to 3 cans daily with a goal of 1 or less.
You can read the full article here.
The meal I had for aftar, I considered it as my breakfast meal.
1 cup of bulletproof coffee
2 scrambled eggs
1 tablespoon of butter
1 slice of cheddar cheese
After two hours I had::
2 slices of cheddar cheese microwaved for 1.5 minutes to the point that they became crispy.
Two hours later I had:
3 boiled eggs which I mashed up and added a tbsp of mayonnaise and chili sauce for taste along with a pinch of salt and pepper.
You do need to make sure that you intake a little bit of salt throughout the fast so that your electrolytes stay in balance.
The meal I had for sehri I considered as my dinner meal. I had:
Cheese omelette made with two eggs, one slice of cheddar cheese and 2 tablespoons coconut oil.
Right after aftar I started feeling very full due to the coffee and one problem that I faced during my first day of the egg fast was a lack of sleep I could not sleep for hours past my usual bedtime. I also had mild pains throughout my body and the weird taste in my mouth. Even though I did not feel hungry but my mouth was noticeably dry, I would also like to mention that I consumed 11 to 12 glasses of water during my first day on the egg fast. Consuming at least 100ounces of water is a must. For exercise I spent about 25 minutes on the elliptical along with squats and planks. So far my egg fast journey has not been very difficult, I don’t really feel hungry but I am trying to find more recipes which I could incorporate into the diet so the diet does not seem as monotonous. I will keep you guys updated throughout the five days of my egg fast and tell you my results as I go along.
I hope you liked this post and I hope it helped you out. Stay tuned for more.