By Meagan Bess
Many might wonder about the importance of what proper nutrients give to the body. According to the World Health Organization, “Nutrition is a critical part of health and development.” It helps to improve stronger immune systems, longevity and lower the risk of diseases like cardiovascular disease, to name a few.
The body needs enough nutrients to flourish, to give us the energy and support to have a good day. Many things can counteract with the ability to receive proper nutrients, like socioeconomic status and even the location of a grocery store for people living in a certain area of a community.
My conversation with Certified Nutritionist and author Lolita Carrico, opened the door to learning about a lifestyle that can help meet cravings with good and healthy food options.
Carrico explained how she received her nutrition license after she began the keto diet. Short for ketogenic, the diet focuses on lowering your carbohydrate intake (typically less than 50 grams per day) and increasing fat and protein intake which forces the body into a state of “ketosis,” whereas the body begins to burn fat as opposed to sugar for fuel.
Carrico decided to create a website and vlog to document the keto lifestyle on the site. She didn’t feel her main outlet would be to give nutrition advice, but rather educate others on the importance of making the keto diet a lifestyle. Founding Ketology.net really gave her the ability to give to others and hope it would support them on their own food journey.
“Keto Carbs Cookbook for Beginners: Favorites Made Low Carb to Kick-Start Your Diet” is Carrico’s third book published in July of this year. The book includes 100 specific recipes with a 21-day meal plan alongside a shopping list. She explains that starting any new diet can seem overwhelming but having some guidance like what her cookbook provides will help beginners feel prepared and comfortable with their keto journey.
Within the diet, there is only so much of carbs, protein and fat that can be taken in a day. The book consists of recipes from snacks, breakfast, lunch, breads and more. It will give beginners a lot of variety and many options to choose from. The ingredients in these dishes, are easy to find. The meals have to be very balanced when beginning, consisting of 60 to 70% of fat, 20-25% of protein, and 5 to 10% of carbs.
The number one benefit with the keto diet, is that it correlates well with weight loss. Carrico shared that when there is a restriction to carbs and sugar is cut out, a person’s body utilizes fat and aids in rapid weight loss. The body burns fat for fuel and reduces inflammation. It also helps with releasing excess water. The Keto Lifestyle Expert credits Keto for helping her lose 25 pounds within the first month.
Carrico mentions the fan favorite desserts that she sees circulating online like the brownies and salted caramel cupcakes. People also love the chocolate mug cake because it takes two minutes to put in the microwave.
Another important component is meal prepping for your keto diet, which isn’t difficult because you do not have to work with high carb foods. Carrico mentions going to the food store like Costco particularly on the weekend getting proteins and making three or four recipes to split over breakfast, lunch and dinner.
Another important component is the Keto Macro Calculator. First off, you can plug in how much weight you want to lose or gain. It tells you how much to take in of each component per day. The online tool is truly the best way for the keto diet to take place in a beginners life, because calculating by oneself can be tricky. Carrico has a Macro Calculator on her website that can be used daily.
On the weekends, Carrico says that eating out on a keto diet can cater to low carb lifestyles. It’s best to stay away from condiments like ketchup because of the sugar. She also mentions not to use much of the salad dressings with added sugar and to overlook the bread offered through carryout or when dining in. She also suggests having things like pizza bites or a handful of nuts with berries. These simple tips and tricks for adding to one’s lifestyle can truly make a difference. It will be really beneficial to one’s diet, truly providing a life changing experience.
People might want to see if weight loss can occur but don’t know if they’ll flourish with the keto lifestyle. Carrico explains that she first tried it to see whether she’d like the food journey or not. She recommends to try it for two weeks and get rid of any temptation in the house that will make you want to eat more of something that you feel you’re craving but can truly replace it with a healthier lower carb and sugar alternative.
Carrico shares that she will be launching a YouTube channel about the keto lifestyle and other benefits of starting a life of keto. In addition to recipe ideas and cooking videos, there will be discussions with low carb and sugar free experts. She also plans to launch another book this fall focusing on low carb baking. Finally, next year she will be launching an app to help people track their keto lifestyle to the next level.
If you’d like to listen to anyone about starting a keto lifestyle, especially a woman who is dedicated to helping others on their keto journey, take some time to get to know Lolita Carrico.