Ah, the world of dieting trends, food plans, and choices. We, as a society, are accustomed to changes in nutrition and how they impact our wellness. Today’s top low-carbohydrate diets are the Keto diet and the Whole30 Food plan, both of which offer exceptional paths towards eating as our ancestors did while maintaining a positive journey towards healthy weight loss. Each meal plan has specific guidelines that can provide reliable help in achieving your wellness goals.
Breaking Things Down With Keto
Let’s begin with how the Keto Diet affects everything in your life, from shopping at markets to introducing new foods to your taste buds, to actually cooking and planning. First off, the essence of the Keto Diet lies in the fact that the absence of carbohydrates will send the body into ketosis where ketones are produced from the breakdown of fats in the liver. This starvation of carbohydrates sends the body into a metabolic state, with less than 20-50 grams of carbs consumed daily as your optimal intake. This takes a mental toughness that you might not have known before. Hardcore keto dieters swear by the results, and legitimate research backs up its effectiveness for those who want to lose weight. Urination on keto strips and blood tests are used to let people know whether they’re still in ketosis. The average person who is new to the keto diet however, detects their ketosis knowledge by having bad breath, increased energy and urination, and dry mouth. If the latter is okay with not going hardcore, it’s more sustainable in the long run and can lead to greater benefits for your health and enhancements to your performance.
Staying Mindful of Changes While Following the Keto Diet
Here’s the rub with mindful living on the Keto diet. At the onset of making the decision to transition to this way of life, for however long until you’re satisfied with the results, approaching with patience and slowness can ease the transition. For instance, you have more energy, yet going gangbusters might drain you in the beginning and lead to increased hunger. Also, you’ll be burning more fat thus your sleep could be affected as well. Any new nutrition plan that’s a complete alternative to what your body is used to takes diligence, lots of heart and intention, and support from outside sources. Give yourself time to adjust. Breathe deeply. Meditate and get to the root of how you’re feeling as you make the shift. Success on the keto diet takes time.
The Shopping Experience While on Keto
The grocery store experience on a keto diet is different as well. As more and more popular chain supermarkets are stocking their shelves with organic and wholesome foods, it’s wise to remember that the healthiest foods are on the outside aisles of the store, while the more processed foods involve the inner aisles. If you are new to keto, the outside ‘greener’ sections are your friend. Even if you choose to shop at organic markets, stick to the outside aisles. Despite health food stores stocking their shelves with items that have clean and wholesome labels, the freshest and purest of the foods needed on a keto diet are on the outskirts.
Meats, above-ground vegetables (asparagus, broccoli, green beans), leafy greens, nuts, seeds, full-fat dairy, berries, and avocado. The only food choices on keto that are located on the inner aisles are oils and fats. There are no grains, sugar, high-glycemic fruits, tubers (such as yams and sweet potatoes) included on the keto diet. Once you’ve made peace with these selections, the creative cooking begins.
Activity on a keto diet is a matter of choice. If you’re confident you’re getting the right combination of macros your body needs and can process to sustain your energy, any activity that aligns with your passions and what feels good and true is something to consider. Adjustments can be made along the way, depending on how much weight you are wanting to lose and how quickly. Body fat can also be measured, as that’s more of a standard detector of how effective the keto diet is for your lifestyle. A keto calculator can be used to determine whether you’re in a state of ketosis based on the macro-nutrients ingested from each meal. You can also ramp up your exercise as time goes on, taking note of how your energy levels are adjusting as well.
Side Effects and the Keto Flu
We can’t dwell on the keto diet without observing some notable side effects. Mental fogginess, dizziness, irritability, fatigue, headaches, and flu-like symptoms are painstakingly obvious in the beginning as your body calibrates to life without sugar. The balance of awareness of these symptoms and the understanding of how to deal with them is step one in mindful living with a keto diet.
Streamlining the Whole30 Meal Plan
The Whole30 diet is an elimination diet that prohibits foods that trigger inflammation in our bodies. Little by little, the pure clean foods are added back into our systems, broadening our menu as we can tolerate more of a variety.
Adaptation is a keyword on the Whole30 Diet. Can we adapt to completely taking away foods our palates love and slowly reintroducing foods our palates might not want at all? The Whole30 diet can be a seesawing experience, as a person fortifies nutrients in their bodies while learning how what they thought was a good thing is in fact, not healthy at all.
Both Diets Forego Sugar and Refined Carbs
As with the keto diet, there is an elimination of sugars, processed foods, alcohol, wheat, legumes, beans, and grains. Unlike the keto diet, there is also an avoidance of dairy. Since dairy leads to a high source of allergic and inflammatory responses in some individuals, the Whole30 diet includes this category in its early elimination process. Once the 30 days have expired, you can slowly add back in these foods to see how your body feels and whether you have increased energy and clarity, or whether you need to go back to square one and start over.
Instead of counting macro-nutrients as on the keto diet, those who choose the Whole30 food plan can eat as much as they want, provided the choices are from the allowable lists and in the proper quantities. Whole30 also has several options for vegan/vegetarian and omnivore dieters.
Whole30 Allows for Cheat Days
Whole30 is a reset for the body versus a weight loss plan only. Those who opt for the Whole30 meal plan may keep a food journal for the entire 30 days, to track bodily responses to specific foods that trigger an upset. There’s another caveat with Whole30 versus the keto diet: cheating. Whole30 enthusiasts are allowed to give into their cravings a day or two each week. This allows them to distinguish between what foods they no longer want and what foods are still considered desirable and give their bodies pleasure. There can be hardcore and die-hard Whole30 people; they simply follow a guideline that is a momentary segue from their regular eating habits.
The activity on a Whole30 plan is a balance of clean, whole calories in versus calories out. By banishing specific foods from the get-go, energy remains questionable. As with the keto diet, you might either experience a surge in energy or a complete withdrawal of inner resources. Everyone is different. What activities and exercises you choose will depend on how you feel and what interests you, same as the keto diet. There are some who believe that having a ‘cheat’ day gives them a heightened vitality, yet it could be a placebo effect from the avoidance of foods the body is used to regularly eating.
What It All Means
It’s no surprise that both nutrition plans are restrictive. Both offer you an opportunity to do your research, to map out your program, and to shop wisely. Both keto and Whole30 allow you to create meals instead of eating out, track your progress, and to begin exercising if currently sedentary, to learn about the intricate nature of your body, to elicit support from family and friends, to get excited!
Keto and Whole30 are Worth Your Effort
Setting goals for this type of nutritional undertaking is no small feat. The mindful approach works wonders from the beginning. If you can establish and visualize how the methods will be and which one is right for you, the remainder will flow. The enthusiasm for changing up foods and meals sparks something more than what you see in the mirror – there’s an internal dialogue between your cells and organs thanking you for being so good to your body. If you’re ready for a body you can be proud of, keto and Whole30 are diets with the power to make it happen.