What is the keto diet?
Ketogenic diet is a type of low carbohydrate diet designed to force your body to burn fat instead of relying on glucose for energy. We were raised thinking carbohydrates are good for us, not truly understanding what they do to our bodies. They are our bodies favorite fuel source and if there is lack of carbs, our body will turn to use protein for fuel. If you limit your carbohydrates and protein intake that is when the benefits start. Your body will start to search for alternative source for energy, entering the ketosis state. Ketosis means your body is in a state where it doesn’t have enough glucose available, so it switches into a state where molecules called ketones are generated, as source of energy. Ketones are produced in the liver and then they are used as fuel throughout the body, including the brain. There are many proven benefits on the keto diet, including but not limited to weight loss, appetite control, mental clarity, increased energy etc.
How much fat and what kind should you eat?
Since fat is the main source of nutrition, it’s crucial to source high-quality and healthy fats. Below is a list of products suitable for this diet.
Eggs: Any kind of eggs, yolks are preferred as they contain all of the fat content.
Oils: Olive oil, coconut oil, ghee, lard, avocado oil and grass-fed butter.
Meats: Chicken, pork, veal, beef, goat, lamb, salmon, tuna and fatty cuts of any kind of meat.
Dairy: Full fat sour cream, cream cheese, Greek yogurt, full-fat cheeses and heavy cream.
Low-carb vegetables: Broccoli, spinach, lettuce, zucchini, kale, brussels sprouts, cucumbers, asparagus and any other leafy greens.
Fruits: Intake of fruit should be limited to small quantities of blueberries, raspberries and strawberries.
Nuts and seeds: macadamia, hazelnuts, pecans, walnuts, raw almonds, sunflower seeds, sesame seeds, etc.
How much protein and what kind should you eat?
Below is a list of products suitable for this diet.
Beef: Ground beef, roast, steak and stew meat. The fattier the meat the better for this diet.Pork: Pork chops, ham, pork loin, ground pork.
Fish: Wild caught is best, fattier the meat the better for this diet.Poultry: Chicken, turkey, goose.
Bacon/Sausage: Always check for sugar content.
Eggs: Eggs can be made any way you like.
Nut butters: Always check for sugar content and list of ingredients as many times the sugar is hidden using another words for it.Anhydrous dextrose, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, corn syrup solids, crystal dextrose are just couple of examples of what you should watch for when selecting high quality nut butter.
The most common approach and the best one so far is if 75% of your diet comes from fat, 20% from protein and 5% from carbohydrate.