Yes. Eating whole foods without a bunch of added sugars is definitely sustainable. Eating enough fat to balance your hormones (and once "fat-adapated", your body gets the rest of the fat it needs from excess body fat) is a good thing, for life!
Since ketogenic eating has so much variety to it, you can adjust it to suit your needs, whether young, old, male, female, pregnant/nursing, adult or child. Just eat WHOLE FOODS and don't be afraid of healthy fats that come from those whole foods. (Skip the inflammatory industrial fats like canola, soybean oil, corn oil, veg oil, margarine, transfats and many seed oils). For babies and growing children, (or for anyone who doesn't want to "count macros" or percentages) simply eat animal protein, greens and non-starchy veggies, while avoiding the sugars. Keto can be as SIMPLE or as complex as one wants to make it. Please note that if you are on medication, keto is likely to require the reduction or discontinuation of meds and needs to be under your Doctor's supervision (I don't use the word "keto" or "low-carb" with doctors, as it is too misunderstood. I simply say I eat an anti-inflammatory diet of whole foods and no sugars. Which is all TRUE!)
Fruits like avocado, cucumbers, tomatoes, and a few strawberries or berries are certainly fine on a well-formulated ketogenic diet. They do convert to sugar, but are lower in carbs, so a little each day is fine. Nuts also have carbs, and many people stall or have allergies, so they skip the nuts and nut flours. As for dairy, many on keto can have a bit of heavy whipping cream in their coffee or tea, or on top of berries for dessert. Some can enjoy a few ounces of cheese each day. Many others find they are intolerant or sensitive to dairy (even if they don't have an allergy to lactose or casein), so avoiding dairy gives them the best health results. Cravings for cheese and milk (switch to coconut milk) go away just like carb cravings do, after a few weeks or months.
There are so many ways to eat keto, from strict to lazy. To be ketogenic, fat is usually between 65-85%, protein from 15-30%, and carbs from 2-10%. For those who love numbers, data and apps like My Fitness Pal, inputting their food and seeing the charts can be helpful. ***PROTEIN IS A GOAL (so reach it), while FAT AND CARBS ARE A LIMIT (you don't have to reach them).***
Another way is to just make sure you eat less than 20 TOTAL (not net) grams of carbs per day (basically just leafy greens, a few cruciferous veggies, and incidental carbs from bacon, eggs or coconut milk). Get enough protein (keto is not high protein, it's adequate or moderate protein, and is variable depending on activity, age, health) at each meal (for example, eggs and/or bacon for breakfast, chicken salad for lunch, bunless lettuce wrap burgers, or zucchini and ground beef lasagna, or crustless pizza, or simply steak for dinner). Cook with a little real butter. Drizzle a little olive oil over salad. Or eat some guacamole or 1/4 an avocado each day. Don't be afraid of fat that is naturally occurring in meat and eggs. That's the EASY VERSION that I have done for many years. (Ex. 80-100g protein, 60-100g fat, 10-20g carbs.)
ISN'T KETO EXPENSIVE?
I do spend a little more money on meat, but I am NOT SPENDING ANY MONEY on cereal, bagels, bread, juice, crackers, chips, cookies, soda, ice cream, pasta, rice, quinoa, beans, flour, sugar, and all the other foods I used to eat. AND, I am sick much less often (rarely need a doctor visit), I heal faster, and I don't need all the prescription and over the counter meds I used to take! SAVINGS! Win-Win!
In addition, I host MY OWN new, small, private keto community where I do my best to encourage, support and answer diet questions (based on Maria's keto training and my own different style and personal experience of "easy, simple keto") called Food Oils and Fun on facebook. I suffered from more than 70 chronic ailments for decades, and have healed about 60 of them (so far) with just low-carb "food as medicine", slowly eliminating all meds, and eating simple real food. I began my healing and weight loss journey in January 2013, and have learned that eating low-carb can be as EASY or as complex as you want/need it to be. I am all about simple!
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I'm no expert, but I have been trained by one, and I have lots of experience as a happier, healthier person since Jan. 2013, who is passionate about encouraging others about food, oils and fun! :)
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Copyright © Tricia S. | Castles N Crowns | Food Oils and Fun