Are you always hungry? or overweight? A keto diet will remove your constant hunger and promote weight loss.
What is Keto?
What is a keto diet? The keto diet, also known as the ketogenic diet is a high-fat, low-carbohydrate eating plan designed to induce a metabolic state called ketosis in the body. In ketosis, the body shifts from primarily using glucose (sugar) as its main fuel source to using ketones, which are produced from fat stores. This shift in metabolism offers various potential health benefits and is the foundation of the ketogenic diet.
What Foods Should I Eat On the Keto Diet?
- High Fat: The keto diet typically involves consuming high amounts of healthy fats, often making up about 70-80% of total daily calories. Sources of healthy fats include avocados, nuts, seeds, olive oil, coconut oil, and wild caught fatty fish.
- Low Carbohydrate: Carbohydrate intake is significantly restricted on the keto diet, typically comprising only about 5-10% of total daily calories. This means minimizing or avoiding gluten foods, high-carb foods such as grains, starchy vegetables (like potatoes), corn, soy, fruits, sugars, and processed foods.
- Moderate Protein: Protein intake is moderate on the keto diet, making up around 15-20% of total daily calories. Sources of protein may include grass fed meat, pasture poultry, organic pasture eggs, wild fish, wild seafood, and a little cheese. Make sure to cook your grass fed meats with extra virgin olive oil. Do not cook with seed oils or canola oils.
Below are some examples of the exact foods to eat on a keto diet.
Keto Diet Food List
- Grass fed meats
- Green Vegetables
- Pasture raised poultry meats and eggs
- Wild fish
- Wild seafood
- Broccoli
- Nuts and almonds
- Raw or salted nuts
- Sunflower seeds
- Some Berries (Strawberries, blackberries, blueberries)
- Seaweed snacks
- Avocados
- Lemons and lemon water
- Limes
- Honey
- Cucumber
- Water
- Coconut water
- Coconut oil
- Bell peppers
- Tomatoes
- Mulberries
- Raspberries
- Blackberries
- Blueberries
- Cranberries
- Peaches
- Watermelon
- Cantaloupe
- Grass fed butter
- Extra virgin olive oil
The Keto Diet
What is a keto diet? Its not a fat, carbohydrate, or protein. How do you get more ketones? Ketones is an alternative fuel source, and you get more ketones by:
- Lowering carbohydrates in your diet, managing blood sugar levels, using a low carb diet, or eating less.
- It will increase oxygen in your body, and energy.
- Your brain prefers ketones over glucose, same with the heart. If your heart is damages, or the brain is damaged, ketones can bypass the damages areas and feed the tissue directly. Ketones can bypass mechanically damaged pathways and feed cells correctly.
Gluconeogenesis and The The Glucose Myth:
You don’t need to consume glucose, to get glucose. Most body tissues can run on ketones, and Some body parts need glucose. The human body can make glucose naturally. Most glucose in the body is made from the liver, and some from the kidneys. This process is called Gluconeogenesis (GNG). The liver and kidney make Gluconeogenesis from fat, ketones, and proteins. A keto diet supports the process of gluconeogenesis.
The fat in the ketones can take about 3-5 days to start taking effect. If you are unhealthy, it can take longer. It also matters on the health condition of your pancreas, and how damaged your inclusin levels are. If you are a pre diabetic for example it will take longer for your body to adapt.
Ketosis Diet
Has your doctor suggested an insulin test? By lowering your carbs, and doing intermittent fasting you can get there. This process is called ketosis. This process lowers insulin. Your doctor will most likely never test you for insulin. Many doctors test you for glucose, but not insulin. If tested the Doctor might find high insulin levels. This test is called Homo-IR. Normal Homa-IR levels are about 2.17 for reference.
High Insulin levels:
Too much insulin makes insulin resistance. Insulin resistant causes pre diabetes. Insulin resistance is behind metabolic syndrome, fat gut, and high blood pressure. Pre diabetes leads to diabetes. Keto and fasting will lower insulin levels.
The Benefits Of Keto Will:
- Increase energy.
- Improve cognitive performance.
- Improve mood.
- Reduce inflammation.
- Decrease blood pressure.
- Decrease belly fat.
- Reduce fatty liver.
Keto + Intermittent Fasting:
If you only do keto, without intermittent fasting, and have a slow metabolism you may not achieve your weight loss goals. Why? Because your eating frequency is always triggering more insulin.
Healthy Keto Diet vs Dirty Keto Diet:
Healthy keto is preferred, and focuses on high nutrient dense foods, and ingredients. Grass fed steak, wild caught, pasture raised foods. Vs conventional foods, or GMO foods.
Keto Diet Foods To Avoid
All of these foods below should be avoided on the keto diet. They will trigger inflammation, and excess glucose.
- No Sugars:
- Sports drinks
- Vitamin Water
- Energy drinks
- Snacks, Not even trail mix.
- Candy
- Juices
- Sodas
- Beer and alcohol
- Almond milks
- Seed milks
- Starchy foods and potatoes
- Plantains
- Flour
- Rice
- Wheat and grains
- Oatmeal
- Pasta (use spaghetti squash noodles instead)
- Gluten foods
- Corn
- GMO Foods
- Processed foods
- Some fruits like bananas:
- Oranges
- Apples
- Grapes
- Mangos
- Pineapples
- Seed oils for cooking
Why little or no fruits? Because most modern day fruits are no the ones from many many years ago. Many fruits are now GMO strains or over loaded with fertilizers and pesticides. Pesticides are just more toxins for your kidney and liver to remove. And some toxins like ‘forever chemicals’ never detox from your body.
Remember, this is the keto diet’s recommendations. You dont have to follow these rules exactly, it’s more about making a slow, gradual shift to these, and reducing sugars for a healthier mind, gut, and body.
What happens to your body when you quit sugar for 14 days?
What Does The Keto Diet Look Like?
The keto diet consists of meals that are 50% vegetables, 25% fat, and 25% protein. Fat and protein are very similar so like half your plate.
Keto Diet Foods and The Keto Diet Rule – 25%, 25%, 50%:
What do I eat? Organic eggs, wild shellfish, wild fish, wild seafood, organic grass fed meats, olives, avocados, vegetables, sunflower seeds, nuts, and a small amount of cheese if you can. Many are allergic to cheese. If you have allergies to any of these do not include them into your keto diet. If you are prone to kidney stones do not eat spinach or almonds.
The keto diet rule plan is don’t eat unless you are hungry.
For breakfast you will want to try and eat nothing, or something small. Try only drinking hot coffee or tea. Hot beverage also encourage healthy bowel movement for a healthy poop. You will want to eat two meals a day, lunch and dinner. Add more fat to your meals at first when you begin your keto diet to go longer at first, with about 70% fat and protein, and 30% vegetables, then as your body adjusts go back to the 25%, 25%, 50% keto portion.
The Keto Diet Plan
The ketogenic diet plan typically involves the following practices:
- Macronutrient Ratios: The keto diet is high in fats, moderate in protein, and very low in carbohydrates. A typical macronutrient breakdown might be around 70-80% of calories from fat, 15-20% from protein, and 5-10% from carbohydrates.
- Food Choices: Focus on organic, whole, nutrient-dense foods, including:
- Healthy Fats: Avocados, nuts and seeds, coconut oil, olive oil, butter, ghee, fatty fish (salmon, mackerel, sardines).
- No Gluten: Avoid eating gluten foods, and focus on eating more gluten free foods.
- Protein: Grass fed Meat, Wild caught fish, and pasture eggs. Pasture organic raised eggs give each chicken 108 square feet per chicken.
- Non-Starchy Vegetables: Leafy greens (spinach, kale, lettuce), broccoli, cauliflower, zucchini, bell peppers.
- Dairy: Grass fed milk and raw cheese only.
- Low-Carb Fruits: Berries (strawberries, raspberries, blackberries) in moderation.
- Nuts and Seeds: Almonds and walnuts.
- Limit Carbohydrates: Keep total carbohydrate intake to around 20-50 grams per day, depending on individual needs and tolerance. Focus on non-starchy vegetables and avoid high-carb foods like grains, legumes, fruits (except for small servings of low-carb fruits), and sugary foods.
- Monitor Protein Intake: While protein is an essential part of the diet, excessive protein consumption can potentially interfere with ketosis. Aim for moderate protein intake based on your individual needs, typically around 0.6-1.0 grams of protein per pound of lean body mass.
- Stay Hydrated: Drink plenty of water, lemon water, or coconut water throughout the day to stay hydrated, especially since the keto diet can have a diuretic effect.
- Electrolytes: Ensure adequate intake of electrolytes, such as sodium, potassium, and magnesium, as they can be depleted on a low-carb diet. This can be achieved through food sources or supplementation.
- Meal Planning: Plan meals and snacks in advance to ensure that you meet your macronutrient goals and avoid high-carb temptations.
- Practice Portion Control: While the focus is on high-fat foods, portion control is still essential to avoid overeating and consuming excess calories.
- Gradual Transition: Some people may experience “keto flu” symptoms when transitioning to the keto diet, including fatigue, headache, and irritability. Gradually reducing carbohydrate intake over several days can help minimize these symptoms. It can also be from your body detoxing and removing toxins. Try to stay hydrated on water, coconut water, lemon water, and herbal teas.
- Regular Monitoring: Monitor your progress by tracking your food intake, ketone levels (through urine, blood, or breath tests), and how you feel overall. Adjust your diet as needed to achieve your goals and maintain ketosis.
Keto Diet Benefits
By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a state of ketosis, where it begins to burn fat for fuel instead of glucose. This can lead to various potential benefits, including:
- Weight Loss: The keto diet may promote weight loss by increasing fat burning and reducing appetite, leading to fewer overall calories consumed.
- Improved Blood Sugar Control: By reducing carbohydrate intake, the keto diet can help stabilize blood sugar levels and improve insulin sensitivity, which may benefit individuals with type 2 diabetes or prediabetes.
- Enhanced Mental Clarity and Focus: Some people report improved mental clarity and focus when following a ketogenic diet, possibly due to the brain’s efficient utilization of ketones for energy.
- Increased Energy Levels: Once adapted to ketosis, many individuals experience stable energy levels throughout the day without the fluctuations associated with carb-heavy diets.
Hydration is Key
Are you drinking water but still feel dehydrated? Try drinking coconut water, or adding lemon to your water to stay hydrated.
It’s important to note that the ketogenic diet may not be suitable for everyone, and it’s essential to consult with a healthcare professional before making significant dietary changes, especially if you have any underlying health conditions or concerns.
Additionally, long-term adherence to the keto diet requires careful planning to ensure adequate nutrient intake and minimize potential risks.
Keto FAQ
- What is the ketogenic diet?
- The ketogenic diet is a high-fat, low-carbohydrate eating plan designed to induce a state of ketosis in the body. Ketosis occurs when the body switches from using glucose as its primary fuel source to using fat, leading to increased fat burning and potential weight loss.
- How does the keto diet work?
- By drastically reducing carbohydrate intake and increasing fat consumption, the keto diet forces the body to enter a metabolic state called ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates, resulting in ketone production.
- What can I eat on a keto diet?
- Foods commonly consumed on a keto diet include grass fed meat, pasture raised poultry, wild fish, pasture raised eggs, non-starchy vegetables, nuts, seeds, healthy oils (like extra virgin olive oil and coconut oil), and full-fat dairy products.
- What foods should I avoid on a keto diet?
- Foods to avoid on a keto diet include high-carb foods such as grains, sugar, starchy vegetables, fruits, and processed foods.
- What are the benefits of a keto diet?
- Benefits may include weight loss, improved blood sugar control, increased energy levels, enhanced mental clarity, and reduced inflammation.
- How quickly will I see results on keto?
- Results vary from person to person, but many people experience weight loss and other benefits within the first few weeks of starting a keto diet.
- Is the keto diet safe?
- For most people, the keto diet is safe when followed appropriately. However, individuals with certain medical conditions should consult with a healthcare provider before starting.
- Can I do keto if I have certain medical conditions?
- Some medical conditions may require modifications to the keto diet or close supervision by a healthcare professional. It’s essential to consult with a doctor before starting the diet if you have any underlying health concerns.
- What are the potential side effects of the keto diet?
- What is keto flu? Common side effects, especially in the initial phase, include keto flu symptoms (fatigue, headache, dizziness), constipation, bad breath, and electrolyte imbalances. The reason for this is mostly because your body is detoxing and adapting into ketosis. If you are unhealthy and overweight keto flu can last longer. If you are already semi healthy, keto flu is shorter.
- How do I know if I’m in ketosis?
- Signs of ketosis include increased ketone levels in the blood or urine, decreased appetite, and improved mental clarity.
- What supplements should I take on keto?
- Common supplements on keto include electrolytes (sodium, potassium, magnesium), omega-3 fatty acids, and MCT oil.
- Can I do keto while exercising?
- Yes, many people successfully combine the keto diet with exercise. However, it may take some time for the body to adapt to using fat as fuel during workouts.
- What is the “keto flu,” and how can I avoid it?
- The keto flu refers to flu-like symptoms that some people experience during the initial phase of keto adaptation. Staying hydrated, replenishing electrolytes, and getting enough rest can help alleviate symptoms.
- Can I drink alcohol on a keto diet?
- Some alcoholic beverages, such as dry wines and spirits, can be consumed in moderation on a keto diet. However, sugary cocktails and beer should be avoided.
- How do I maintain a keto diet when eating out or traveling?
- Look for keto-friendly options on restaurant menus, choose simple dishes with protein and non-starchy vegetables, and plan ahead by bringing keto-friendly snacks while traveling.
- Can I do keto as a vegetarian or vegan?
- It’s possible to follow a vegetarian or vegan keto diet by focusing on plant-based sources of protein and healthy fats. However, it may require careful planning to ensure nutritional adequacy.
- How long should I stay on a keto diet?
- The duration of a keto diet varies from person to person. Some people follow it short-term for weight loss, while others adopt it as a long-term lifestyle.
- What happens if I stop keto?
- If you stop following a keto diet, your body will revert to using carbohydrates as its primary fuel source. Some people may experience weight regain or changes in energy levels.
- Is it possible to gain weight on a keto diet?
- While weight loss is common on a keto diet, it’s still possible to gain weight if you consume excess calories or rely on high-calorie, low-nutrient foods.
- Are there any long-term health risks associated with keto?
- Long-term studies on the keto diet are limited, so potential risks are not fully understood. However, some concerns include nutrient deficiencies, potential kidney issues, and difficulty maintaining the diet long-term.
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