Diet

Hardest Part of the Keto Diet | Update

In nutrition, diet is the sum of food consumed by a person or other organism. The word diet often implies the use of specific intake of nutrition for health or weight-management reasons (with the two often being related). Although humans are omnivores, each culture and each person holds some food preferences or some food taboos. This may be due to personal tastes or ethical reasons. Individual dietary choices may be more or less healthy.

Complete nutrition requires ingestion and absorption of vitamins, minerals, essential amino acids from protein and essential fatty acids from fat-containing food, also food energy in the form of carbohydrate, protein, and fat. Dietary habits and choices play a significant role in the quality of life, health and longevity.

There are thousands of diets. Some are for losing weight, while others are for gaining weight, lowering cholesterol, living a long and healthful life, and many other reasons.

A diet is best described as a fixed plan of eating and drinking where the type and amount of food are planned out in order to achieve weight loss or follow a particular lifestyle.

Here are some diets that are popular in the community

1. Mediterranean diet
The emphasis is on lots of plant foods, fresh fruits as dessert, beans, nuts, whole grains, seeds, olive oil as the main source of dietary fats. Cheese and yogurts are the main dairy foods. The diet also includes moderate amounts of fish and poultry, up to about four eggs per week, small amounts of red meat, and low to moderate amounts of wine.

2. Raw food diet
The raw food diet, or raw foodism, involves consuming foods and drinks that are not processed, are completely plant-based, and ideally organic.

3. Vegan diet
Veganism is more of a way of life and a philosophy than a diet. A vegan does not eat anything that is animal-based, including eggs, dairy, and honey. Vegans do not usually adopt veganism just for health reasons, but also for environmental, ethical, and compassionate reasons.

4. Vegetarian diet
The majority of vegetarians are lacto-ovo vegetarians, in other words, they do not eat animal-based foods, except for eggs, dairy, and honey.

Studies over the last few years have shown that vegetarians have a lower body weight, suffer less from diseases, and typically have a longer life expectancy than people who eat meat.

5. Ketogenic diet
The ketogenic diet has been used for decades as a treatment for epilepsy and is also being explored for other uses. It involves reducing carbohydrate intake and upping fat intake. It sounds contrary to common sense, but it allows the body to burn fat as a fuel, rather than carbohydrates.

6. Atkins diet
The Atkins diet, or Atkins nutritional approach, focuses on controlling the levels of insulin in the body through a low-carbohydrate diet.

If people consume large amounts of refined carbohydrates, their insulin levels rise and fall rapidly. Rising insulin levels trigger the body to store energy from the food that is consumed, making it less likely that the body will use stored fat as a source of energy.

Therefore, people on the Atkins diet avoid carbohydrates but can eat as much protein and fat as they like.
Although popular for some time, the Atkins Diet comes with certain risks. Individuals considering the Atkins Diet should speak with their doctor.

A healthy diet may improve or maintain optimal health. In developed countries, affluence enables unconstrained caloric intake and possibly inappropriate food choices.

Health agencies recommend that people maintain a normal weight by limiting consumption of energy-dense foods and sugary drinks, eating plant-based food, limiting consumption of red and processed meat, and limiting alcohol intake.

The Dietary Guidelines for Americans is an evidence-based information source that policy makers and health professionals use to advise the general public about healthy nutrition.



What is the biggest challenge for me following the ketogenic diet (low carb/high fat) diet. For more information on the ketogenic diet see below.

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40 Comments

  1. It is the addiction ! It is the mental issues that occasionally creep up on you. Carbohydrates are some eighty plus times more addicting than heroin. It is…LITERALLY…fighting your own cravings ! You are awesome. I combine under 5 carbs with short and long fasting stretches.

  2. True hunger for me is really not a feeling but it's a moment where by I just know I should eat. It is more mental message of "you need to eat". IF, I discovered that black tea in the morning causes craving feelings, black coffee doesn't. Tools to not open the fridge for me is a list of alternative things to do on the fridge door. Also do my best to stay out of the kitchen!

  3. Hi Casey!! I haven't begun eating Ketogenic yet, but I will very soon. I noticed that you stated in one of your videos (maybe this one) that you lost an excess of 80 lbs. plus. I have that much to shed and more if possible. Could you inform us about the issue of excess fat after such a large amount of weight loss? Your arms look very good to have lost so much weight. Maybe your issue was not large arms like mines. I thank you in advance!! Love Ester, your new subscriber!!

  4. You have to also account for carbs being engineered to be highly addictive and the body isn’t getting adequate / real nutrition. So there’s this permanent feeling of hunger even while eating tons of “food”.

  5. OMG!!! I have been in ketosis for about a week now, and I believe this. They say it takes a while to lose a bad habit, but after researching you channel I am blessed with your hindsight. Because of you sharing, I get to take so many short cuts. Thank You again.

  6. Thank you for your thoughts on ‘eating only when hungry’. I have struggled with this after years and years of eating 3 meals a day as a matter of course. Our society is geared towards a schedule of breakfast, lunch and dinner. Most of our social getogethers revolve around eating at one of these 3 times. Reactions from friends and family have sometimes been differcult to manage without upstting someone. Moving away from the mindset of eating several times a day has been the GREATEST CHALLENGE for me

  7. I am choosing to eat keto for health reasons rather than weight loss. Yes my body feels better but my brain misses all the regular eating I used to do. I surely miss all those pleasurable carbs! Now trying to focus on the pleasure of not feeling so tired and bloated these days Nice to know I am not alone on this issue xx

  8. I try to only eat when my mouth is actually watering, have to have something hungry.
    I struggle with the mental aspect.
    There are many times I find myself in the kitchen, and I'm like, why am I even in here? I'm not actually hungry, it's just habit.

  9. Very good points you are discussion! Thank you so very much for your honesty and for your sharing all this things I think many have experienced when going into Keto-diet! Wishing you all the Best!

  10. I'm a boredom eater. Also a former smoker. I am on keto but am tempted to start using nicotine lozenges to keep my mind off food, and believe me it works😟. The only thing keeping me from it is the titanium dioxide in the lozenges which is supposed to be bad

  11. Thank you so much for sharing. I am 73 years old and have been doing Keto for 2 1/2 months. Initially lost 7 kg very quickly and then I stalled for the last 5 weeks. I have not been doing net carbs so it was so motivating and enlightening to know what you do. So now I am like you only going to count net carbs. Yay! I feel encouraged.

  12. Thank you. Your videos are giving me hope of reversing my pre diabetics. My doctor asked me to change to low carb and I am six days in. Hopefully when I go back in four months for blood work there will be a significant improvement. I am 64 years young, 5'2" and 180 lbs. The weight loss will be welcome also, I fondly remember being 35 and 110lbs.

  13. I've discovered that if I think I'm hungry for food, I first check myself if instead I might be thirsty. Turns out that I mindlessly let myself get dehydrated. I've discovered that homemade electrolyte drinks have been a major help for me. It's also helped with the slight headaches and light-headedness that sometimes plagues me if my electrolytes get low. So I now keep a supply of my homemade electrolyte drink in the fridge and reach for that first if I think I'm hungry. Great discussion – thanks!

  14. Hunger for me is me getting very cranky. My stomach will hurt, I NEED to eat or my head will hurt. I try to eat before it gets too bad. I have kids and have to feed them all day but I'm not tempted at all by their food. I used to graze all day. I usually eat twice a day now. I'm actually zero carb which is pretty close to keto. I'm always in ketosis. I love this way of eating because I don't have to think about it, it's so simple. I don't have to make my family one meal and me another thought out meal.

  15. You look great! Thanks for giving us so much useful information! It's changed my life. (P.S. I've learned there's a difference in light hunger and starving. If my body is feeling weakish and I realize I've worked out alot, then I may decide to eat again) And usually when I feel light hunger, I have a glass of tea, or a cup of coffee (no cream) and my hunger leaves. 🙂

  16. I too have days when I am not hungry, however, sometimes I am not hungry but my blood sugar will drop too low. This feeling scares me to death! since going off 1500 mg of metformin when I started the Keto diet my fasting blood sugar is still high but it goes normal during the day. I have always had high sugar in the morning and after a few hours I can feel it drop. I am hoping it goes to a normal level and stays there. Did you go through the same thing when you started Keto?

  17. I started the Keto diet on June 12th and I feel SO great! On the 12th, I weighed 254 lbs. Now I weigh 244 lbs. My top weight was 287 lbs, that was back in 2009. I've been struggling with so many diets all my adult life and nothing ever worked and I think that was because I was very ignorant. I think a lot of overweight people would agree. But, when I found out about this diet, I realized right away that it was so different than anything I'd ever tried in the past. I've been Type II Diabetic since 2009 and this past 9 days, my blood sugar has been really eye-opening. I have a lot of health issues (most of them diet related) and I know this diet has already begun healing my body and spirit. I also have Rheumatoid Arthritis and so exercising is very limiting to me, especially being as heavy as I am. So, I just want to tell you, thanks for being an inspiration! I call your videos, "Casey's Pep Talks" because when I listen to what you tell all of us, it comes from not only your heart but because you've been there and know exactly what needs to be done. You're awesome!.

  18. For me, it's eating when I'm lonely. Many times in my life food has been my only "friend." I have been facing my emotions instead of eating them and it is brand new territory.

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