Recast: Vanessa Spina on the Benefits of Ketogenic Diets (Metabolic Health Week)

Quick Show Notes – Recast: Vanessa Spina on the Benefits of Ketogenic Diets (Metabolic Health Week)

Key Takeaways

Mrs. Spina always had trouble with her health. That is until she found out about the keto diet. It has lead to astounding improvements in her health, wellbeing, and appearance.
It is important to understand that the “ketogenic diet” is a spectrum. It isn’t strictly no carbs but does involve greatly reducing your carb intake.
Another important aspect is focusing on whole foods and whole fats from foods like meats.
By restricting glucose (carb) intake, your body begins producing ketones (fats) and burning those instead. This simple physiological mechanism has incredible effects on our health, says Mrs. Spina.
Starting a keto diet is easy, and more importantly, maintaining it is even easier. You can continue to eat many foods you already enjoy and find easy modifications for others that may be carb-heavy.

A Closer Look

The Science Behind Keto Dieting:
Being on a “keto diet” can mean a lot of things, according to Vanessa Spina, a sports nutrition specialist, and the “Ketogenic Girl”.
It’s important to understand that it is a spectrum. While all keto diets involve heavily restricting carb intake, there is some freedom there depending on your lifestyle and level of activity.
For Example, very active individuals will tend to burn carbs quickly, so they’re free to ingest a bit more carbs in their daily diet.

There are many studies starting to emerge showing the benefit of a keto lifestyle and intermittent fasting, which can often go hand in hand.
The science behind keto is surprisingly simple. By restricting carbohydrate intake daily, the body eventually runs out of glucose to burn. It then switches to fat in the form of ketones, which begins to burn instead.
The classic time course for this usually happens over 3-5 days, but it will depend on one’s level of activity, etc.

Maintaining a Keto Lifestyle:

How hard is it to maintain a keto lifestyle?
Not hard at all, according to Mrs. Spina.
“It’s just a change,” she says. Anyone can do it! Even if you’re someone who loves their carbs, over time you can ween yourself off it and still eat many foods you enjoy.
Both carbs and fats taste delicious, but focusing on eating the latter has many more health benefits.
A typical keto breakfast, for example, can be bacon and eggs. Eggs Benedict without the muffin is also a fantastic choice.
Personally, Mrs. Spina loves having steak and rich salads.
In fact, she believes that meat can provide an incredible amount of nutrients for the body. Zinc, for example, is emerging as an essential nutrient found in animal products.
According to the Ketogenic Girl, we shouldn’t necessarily prioritize fruits and vegetables for nutrients. While they are often great for variety, meat can provide much of the nutrients for a healthy human body.
In regards to vegetables, keto-friendly types are less starchy ones. Those that are green and grown above-ground, like broccoli, are always a good bet. Vegetables like sweet potatoes are best for those who burn carbs quickly, like athletes.

Who should and shouldn’t go keto?
Like anything, there are contraindications for some people, she says. But the vast majority of individuals would benefit significantly from eating whole, unprocessed food on a daily basis.
Athletes in particular, such as endurance runners and bodybuilders, can see huge benefits from a keto approach.

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About Vanessa Spina:

Vanessa Spina - Fast Keto / Ketogenic Girl

Vanessa Spina is the host of the Fast Keto podcast, author of Keto Essentials, and creator of the 28 Day Ketogenic Girl Challenge. Sports Nutrition Specialist & Biomedical Science. Fast #Keto Podcast Host. Best Selling Author, Keto Essentials. The biochemistry of fat adaptation & performance

Website: https://www.ketogenicgirl.com
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