Back at it! This one is all about the diet portion.
“The ketogenic diet is a high fat, low carb and adequate protein diet. Many individuals have experienced success on keto in regards to weight and fat loss, as well as improvements in memory, focus and symptoms for a wide variety of ailments and diseases. While it’s grown in popularity in recent years, there are still many misconceptions on the diet, its health benefits and how it works. Below, you’ll learn what the ketogenic diet is, what you can and cannot eat, its various health benefits and objectives and which supplements can make your transition to keto easier. The first question you might be wondering is, “How can a high-fat diet be healthy?” Keto certainly goes against the low-fat diets of the 1970s to 1990s. However, new research has debunked the fat-makes-you-fat myth. Below, you’ll find out why.”
“The ketogenic diet, better known as keto, is a diet where you eat high amounts of fat and small amounts of carbs to enter ketosis. In ketosis, your body burns ketones (instead of glucose) for fuel, which provides numerous physiological benefits for your body. Why would you want to eat fat instead of carbs? When you eat high amounts of carbohydrates, these convert into glucose in the liver[*]. This causes your body to produce insulin (commonly referred to as an insulin spike, leading to insulin resistance), to help transport glucose through your bloodstream. Glucose will always be your body’s preferred energy source. When glucose is present, your body will resist burning fat. By removing carbohydrates and replacing them with fat, you are forcing your body to burn that fat for fuel.”
“Just how much fat should you eat? On keto, use the following percentages as a guideline for fat, protein and carbohydrates (or macros). This is known as your macronutrient breakdown.
70-80% of calories from fats
20-25% of calories from protein
5-10% of calories from carbohydrates
Remember, these should be used as a guideline only. Each individual’s macronutrient goals will vary depending on your particular lifestyle. To calculate your specific macronutrients into grams, use the Perfect Keto Macro Calculator on the website.”
“Fat Intake – Fat is the cornerstone of the keto diet, making up the bulk of calories. An individual consuming 2,000 calories per day would need to consume 144 to 177 grams of fat. Fats make up 70-80% of your calories. Since fat is the main source of nutrition on a ketogenic diet, it’s important to source high-quality, healthy fats, which you’ll read about below.
Protein Intake – Protein is extremely important on keto as well. Ideally, you should consume 0.8 grams of protein per pound of lean body mass. This will prevent muscle loss.
Carbohydrate Intake – An individual who wants to stay within 5-10% carbs from total calories would consume between 100 and 200 calories from carbs, which is 25 to 50 grams of carbs per day. Most people consume roughly 30 grams of carbohydrates on the keto diet. Depending upon your activity level, you might be able to consume 80 grams of carbs and remain in ketosis.”
**** Macros and Diet Variations ****
“When calculating your macros, know that your specific intake of fat, protein and carbohydrates will vary depending upon the approach you take with keto. Remember there are 4 different varieties of Keto? They differ to support various lifestyles and physiological goals. They are:
The Standard Ketogenic Diet (SDK): The most common approach to keto, here 75% of your diet comes from fats, 20% from protein and 5% from carbohydrate.
The Targeted Ketogenic Diet (TKD): Used by athletes seeking a performance boost who are not as interested in fat loss. This is where you eat 20 to 50 grams of net carbs per day. Carb intake usually happens prior to exercise.
The Cyclical Ketogenic Diet (CKD): This diet is preferred by those who find it mentally challenging to completely forgo carbs for extended periods of time. Here, you follow SKD for a certain time period, followed by a period of eating more carbohydrates.
The High-Protein Ketogenic Diet: Designed for anyone lifting heavy and seeking to gain lean mass, the macros here follow 60% fats, 35% protein and 5% carbs.”
“If you are just starting keto, you might consider starting with the Standard Ketogenic Diet approach.”
**** What to Eat on Keto ****
(there are very detailed lists on the website with nutritional info at PerfectKeto.com)
“When starting keto, you may need to replenish the foods in your fridge or pantry. Below, you’ll learn about which foods are suitable to stay in ketosis.
The following foods make up the majority of the ketogenic diet:
Fatty cuts of grass-fed beef, chicken and other poultry, pork, lamb, goat, turkey, veal, and fish sources like salmon, sardines, catfish, tuna, trout, etc.
Oils: oils like olive oil, avocado oil, coconut oil, ghee, grass-fed butter, and nuts and seeds (whole or as butters)
Whole eggs: preferably organic, free-range; yolks preferred as they contain all of the fat content
Dairy: full-fat cheeses, sour cream, full-fat (unsweetened) yogurt and heavy creams
Low-carb vegetables and fruits: spinach, kale, broccoli, cauliflower, asparagus and other leafy greens; small quantities of blueberries, strawberries, raspberries and avocados”
“For years and years, fat was seen as harmful for heart health and we were told to reduce them as much as possible. However, recent studies have debunked this, showing no significant link between saturated fats, which humans have been eating for thousands of years, and the risk of heart disease.
There are four categories of fat allowed on the keto diet: saturated fats, monounsaturated fats (MUFAs), polyunsaturated fats (PUFAs) and naturally-occurring trans fats.
Fats include cooking fats and oils, dairy products and nuts and seeds. Below, you will see tables identifying specific foods for each. Focus on those with the lowest net carb content.”
“Ketogenic Foods to Eat: Proteins
On keto, always purchase the highest quality protein that you can reasonably afford. Choose grass-fed, organic proteins whenever possible. The best protein for keto has a reasonable fat content. (Remember, it’s not necessary to limit your protein on keto). The following protein sources are keto-friendly:
Beef, preferably fattier cuts like steak, veal, roast, ground beef and stews
Poultry, including chicken, quail, duck, turkey and wild game — try to focus on the darker, fattier meats
Pork, including pork loin, tenderloin, chops, ham, bacon and ground
Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish and mahi-mahi
Shellfish, including oysters, clams, crab, mussels and lobster
Organ meats, including heart, liver, tongue, kidney and offal
Eggs, including deviled, fried, scrambled and boiled — use the whole egg
“Ketogenic Foods to Eat: Carbohydrates
The majority of your carbohydrates should come from vegetables such as leafy greens, asparagus, broccoli, cauliflower and most other vegetables that grow above ground. The rest of your carbohydrate intake should come from the carbs in nuts and seeds, the small amount in dairy and on occasion, from fruits like berries.”
**** Foods to Avoid ****
“In any healthy diet, there are the obvious things to avoid: processed carbs, sugars and fried food. On keto, you also avoid any high-carb foods that could inhibit ketosis.”
“Foods to Avoid: Carbohydrates
Grains, legumes, sugar, starchy vegetables and fruit should be avoided on the ketogenic diet. These foods contain high traces of carbohydrates and very little fat and protein. Keep in mind, other foods such as processed foods, processed and factory meat products, candy, alcohol and sugary diets should not be included on any healthy diet — not just keto.
Beans and legumes
“Foods to Avoid: Protein
Even though abundant protein is essential on keto, there are good and bad sources to choose from. When selecting protein sources, avoid low-fat dairy products and factory-farmed animals.
Factory Farmed Animal Products:
Grain-fed meats and dairy, as they are lower in nutrients.
Try to stay away from factory-farmed fish and pork products, which are high in omega–6 fatty acids (that are inflammatory in too-large amounts).
Processed meats like hot dogs and deli meat as they contain preservatives, large quantities of salt, and filler carbs”
“Foods to Avoid: Fats
Processed oils and low-fat dairy products should be avoided on keto.”
Unprocessed and nutritious oils, such as coconut oil, virgin olive oil, and macadamia nut oils are great sources of saturated and unsaturated fat. Avoid harmful processed vegetable oils like cottonseed, sunflower, safflower, soybean and canola oils.”
Most low-fat milk and dairy products are counterproductive if you are trying to eat more natural fats.”
**** Consuming Alcohol on Keto ****
“Drinking alcohol slows ketone production. There are some legitimate concerns when it comes to consuming alcohol on a ketogenic diet. Alcohol slows fat burning and ketone production. Drinks to avoid include:
Wine (especially sweet wines)
Sugary mixers that contain soda, syrups or juices
“Hard liquors are basically just alcohol and water, so they don’t affect sugar and insulin levels like the drinks mentioned above. The best options include:
Whiskey, scotch or bourbon
Vodka, gin, brandy”
I don’t take supplements on Keto right now but there are options that might be right for you. Check the website! PerfectKeto.com
There is also a lot of info on following the Keto diet as a vegan or vegetarian on the website if you need to learn about it. PerfectKeto.com
Ready to start your diet? We will see. The third and final Keto Blog is coming up in another 30 minutes!