Ever wonder about the keto diet? The low-carb, high-fat, high-protein way of eating involves following an ultra-restrictive diet to burn fat and lose weight. But the keto lifestyle is also known for its benefits on your health – it can slash your risk for diabetes and heart disease, help fight cancer and Alzheimer’s disease, improve blood sugar control, regulate hormone levels, and more! So, it makes sense that this popular diet is gaining in popularity. A recent survey found that one in five Americans are following a ketogenic lifestyle – meaning they’re eating plenty of meats, eggs, cheeses, vegetables, and fruits, including avocados, as well as bacon and butter to meet their protein needs.
But what is it like to follow the keto diet? You can work with your doctor to figure out how to start the ketogenic diet – or work with a dietitian like myself who can develop a personalized plan that fits your individual needs. Either way, you’ll likely start by eliminating all grains, legumes, starches, and starchy vegetables – and that means saying goodbye to all your favorite high-carb foods like pasta, bread, breakfast cereals, quinoa, and more.
If you’re still unsure whether the keto diet is for you, I have a few simple tips to help you decide.
First, you might notice that many low-carb foods are high in fat. That’s because they’re usually higher in healthy fats, such as olive oil or avocado oil. These fats – and those found in avocados, coconut oil, and grass-fed butter – are suitable for your brain, heart, and weight loss goals. Second, if you’re used to eating salads, sautéed vegetables, or chicken with every meal, think again about following a keto diet. These foods often feature bacon, eggs, and cheese. If that’s not your thing, you might want to avoid them.
When you’re eating a ketogenic diet, you want to ensure that you eat enough protein and fat to meet your daily needs. It’s best to start slowly with these two macronutrients:
Start with a low-carb protein shake or a piece of high-fat meat. This is where many people start their diet. With the shake, you might typically consume one or two cups of berries, nut butter, and MCT oil powder that provides healthy fats like coconut oil. Regarding the meat, go for fattier cuts such as ribeye or sirloin steak cooked in butter instead of olive oil and paired with vegetables – not potatoes or grains.
Once you’ve tested the diet, slowly start working carbs into your schedule. Many keto dieters follow a plan that restricts carbs only on the weekends – and then tiptoe them back into their weekly diet the rest of the time. That’s one easy way to do it! You’ll be training yourself to think about your carb intake in a new way – consciously. This will help keep you on track for the rest of your life.
If you want to learn more about meal planning and avoid what I call “carb crashes,” sign up for my 7-day keto meal plan. If you only try one thing, do this: Avoid eating high-carb foods like fruit, potatoes, and breakfast cereals for the first two weeks. This is important because there’s a chance, you’ll experience something called “keto flu,” where fatigue, dizziness, and gastrointestinal distress are common side effects. And remember: if you have any health conditions that might be affected by the diet, like diabetes or gallbladder disease, make sure to speak with your physician before starting the ketogenic diet.
In conclusion, “eating a ketogenic diet has many health benefits. You can reduce your risk of heart disease, cancer, and Alzheimer’s by eating a diet rich in nutritious low-carb vegetables, fruits, nuts, and seeds. A ketogenic diet will also promote weight loss and help to manage type 2 diabetes. Could it be time to use this trended diet as a possible lifestyle change? “
A few people asked me: What is ketosis? It is where your body starts burning fat for energy. Macros are protein/fat/carbohydrates balanced for optimal energy production for weight loss and performance (Amino acids).
Have you wondered what a ketogenic diet is and how you get into ketosis? I walk you through the process of getting into ketosis and staying there. Learn why protein, fat, and carbohydrates are essential on a ketogenic diet and how to calculate your macros. Are you ready to change your life forever?
Most people think of a low-carb diet as having little to no carbohydrates, but this isn’t true for the keto diet. Instead of cutting carbs completely, it’s about tweaking carb intake to put the body into a metabolic state called “ketosis.” When this happens, the liver converts fats into molecules called ketones that can be used for energy.
You’ll have the best results by sticking to certain high-fat foods. For example, grass-fed butter is low in carbs and high in fat. Your body will prefer using that over carbohydrates to use as energy. This allows you to eat high amounts of fat without going over your carbs for the day or getting fat after the fact.
All in all, it’s not the easiest diet to follow, and it requires a bit more prep work than other meal plans – especially if you’re cooking for two people – but it’s not impossible to maintain long term provided you have a plan for groceries, snacks, and pantry items. On my journey, I’ve found that these principles also help:
Additionally, the diet can be highly restrictive and challenging to stick to without some flexible planning, including meal skipping or food fasting.
This classic keto diet recipe gives you a hearty chicken dish that’s been protein and fat adapted for the ketogenic lifestyle. This creamy chicken stew contains bacon, goat cheese, and rosemary, giving your whole family a massive boost of protein and plenty of healthy fats.
Following the keto diet, you’re probably wondering how exactly ketosis works. It’s simple; however, it requires knowing little about its biological processes.