As 2020 begins, plenty of people will be looking to make positive changes in their lives and understandably many of those goals will deal with health and weight loss. Since a low-carb lifestyle can help with both of these areas, it’s not too surprising that there will be quite a few keto New Year’s Resolutions going around.
Throughout January we will share customer stories, the ketogenic lifestyle, keto recipes and how to use the PBC for meal preparation to make your week easier and set you up for success. The Pit Barrel Cooker team wants to help you reach your New Year's resolution of a healthier you.*
What is Keto?
The Ketogenic Diet is a very low-carb, high-fat diet. It involves drastically reducing your intake of carbs by staying under 20-50 net carbs per day and replacing them with fat. This change leads to the metabolic state called ketosis.
What is ketosis?
Ketosis is when the body starts to burn fats rather than carbohydrates. Carbohydrates in foods are typically converted to glucose, which is used as a source of energy. When you restrict carbohydrate intake, your body will instead convert its existing fat into fatty acids and ketones, which replace glucose as an energy source.
What can I expect?
Expect to be in ketosis 24–48 hours after starting the diet, depending on your carb intake. You may feel awful in the start due to the "keto flu" which is your body adjusting to the major nutritional change. This will usually pass within a week, depending on how quick your body reacts. Your gut may be off if you do not get enough fiber - make sure to increase your consumption of high-fiber and low-carb vegetables to prevent this. You will most likely not experience the same keto journey as your colleague or neighbor as all bodies are created differently. Some may think it is a breeze and feel better than ever on the ketogenic diet whereas others feel tired and drained even after weeks of adjusting. Listen to your body! On the ketogenic diet, kidneys excrete more electrolytes and water, so it’s easy to get dehydrated. Make sure to drink plenty of water and get enough sodium.
What are the health and weight loss benefits?
- When people cut carbohydrates, they tend to experience a very dramatic reduction in blood triglycerides.
- High-density lipoprotein (HDL) is often called the “good” cholesterol. The higher your levels of HDL relative to “bad” LDL, the lower your risk of heart disease. One of the best ways to increase “good” HDL levels is to eat fat, which is the theme of the keto diet.
- Low-carb and ketogenic diets can also be particularly helpful for people with diabetes and insulin resistance, which affect millions of people worldwide. Studies prove that cutting carbs lowers both blood sugar and insulin levels drastically. If you take blood sugar medication, talk to your doctor before making changes to your carb intake, as your dosage may need to be adjusted to prevent hypoglycemia.
- Low-carb diets are an effective way to lower blood pressure, which should reduce your risk of diseases such as heart disease, stroke and kidney failure and help you live longer. Very low-carb and ketogenic diets are now being studied for other brain conditions as well, including Alzheimer's and Parkinson's disease
- Significant weight loss. You will most likely lose 10 pounds or more, depending on our current size, in the first month on the ketogenic diet. Much of this will occur in the first week as you lose water weight from the lack of carbohydrates you consume. However, the weight loss following that is true fat loss due to being in ketosis.
- Check out more benefits from Healthline, Harvard or a google search!
How can the PBC help me?
The Pit Barrel Cooker is a must if you're following a ketogenic diet. Not only can you meal prep (prepare meals ahead of time) for a whole week in ONE cook, you are also guaranteed great tasting food through the entire diet. You won't even miss the greasy fast food. You can hook-n-hang your meat(s) of choice and use our All-Purpose Basket Hanger or Hinged Grill Grate to cook some delicious tasting low-carb vegetables.
*Please not that the author is not a certified nutritionist and make no claims to the contrary. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. The writer(s) and publisher(s) of this site, www.pitbarrelcooker.com, are not responsible for adverse reactions, effects, or consequences resulting from the use of any suggestions herein or procedures undertaken hereafter. Nothing on this site is medical advice. Talk to your doctor before making any lifestyle or diet changes. Opinions are not intended as medical advice and should not be taken as medical advice.