So now we know that getting into and remaining in a state of ketosis is a great way to drop body fat because once we’re in ketosis we use our own fat for fuel. It’s also superior for maintaining and even gaining muscle while in a caloric deficit due to it’s amazing ability to raise testosterone levels. You can even eat a healthy, well balanced diet without all that grain and starch, and that’s what I would like to talk about a little bit. What do we get regarding nutrients from eating those carbs and how do we replace it now that it’s gone?

The first and most obvious thing that we’ll be missing is carbohydrate, and we’re not going to try and replace that. That’s you know, the whole point of this gastronomic experiment. Continuing on with that however, if you want something fun to do, providing of course that looking up facts endlessly regarding nutrition is your idea of a good time, then have a look at a food guide produced by the government of whatever country you’re in. One of the first things they’ll explain to you in reference to the suggested breakdown of macro nutrients they advise you to consume, is that carbohydrates are not necessary for good health or vital for life. They will continue on to suggest that your diet should consist of roughly 60 percent carbohydrate.

You require protein, fats, vitamins, minerals, water and even a rock, which is what salt is, but you do not require carbohydrate. It’s the vitamins and minerals that are easily accessed through carbohydrate rich foods that must be made sure to be included when switching over to a keto style diet.

I’m going to take the easy way out of this and instead of explaining one by one all of the B vitamins and minerals such as phosphorus and potassium that are rich in things like grains and potatoes and instead with a wave of my magical nutrition wand, make this blanket statement: if you’re consuming nuts and seeds, as well as low glycemic fruits and vegetables, eggs, full fat dairy and meats-you’re covered. I mean you’re better than just getting by.

As a matter of fact, nuts alone will provide you with all those vitamins and minerals you would normally get from grains, and do so much more efficiently. A good amount of what you’re getting in those processed grain based products is added in after the fact also, so it’s the whole grains, which are indeed full of vital nutrients, that are being referred to here.

The fiber though, what about all the fiber in the loaf of whole grain bread or delicious quinoa you were consuming? Where oh where will the fiber come from? I’m going to do the same cop out I did above. Just like all those vitamins and minerals that you used to get from grains and starches, the fiber will more than adequately be replaced by the fiber in nuts alone.

You’ll also likely find that due to the fact you aren’t filling up on bread, potatoes and pasta, you’re now consuming more vegetables. Eating a head of broccoli versus eating a few slices of bread and you’re way ahead with your fiber needs, not to mention things like phytonutrients and estrogen lowering compounds that are found in cruciferous vegetables and not in grains or starches.

As you can see, not only is it easy to replace anything that you might fear you’ll not be getting as far as nutrition is concerned should you decide to go ahead with a keto lifestyle, you may even be making a clear choice to actually eat more healthily than you would otherwise be doing. In part four of our adventures in ketosis, I’ll get into things like how to best get into ketosis quickly, cheat meals, carb ups, fat and protein ratios and all kinds of fun things. Also, if you have any questions or comments, I’d be happy to answer them or to hear from you. Until next time, keep it keto.

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