Keto Diet Basics
If you already know about the Keto diet and are just looking for a quick reference, click the button below. However, if you are new to the ketogenic diet (keto diet for short), then you are in the right place.
What is the Keto Diet?
The keto diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets. Where the Atkins and other low carb diets strive for a daily goal of under 100-150 grams of carbohydrates per day, the keto diet pushes less than 25-30 grams of carbohydrates per day and substitutes high fat intake instead.
A bit about Carbs: When you are burning carbs as your primary fuel source, your body turns those carbs into glucose (sugar), which causes a higher release of insulin in the body and a higher overall blood sugar level. Because glucose is the simplest form of energy for the body to use, it’s always used for energy before your body turns to stored fat for fuel. The keto diet’s focus on a reduction in carbs and increased fats puts your body into a metabolic state called ketosis, wherein you are burning fats as your body’s primary fuel source instead of carbs.
Ketosis
Ketosis is a metabolic state in which your body uses fat for fuel. During ketosis, insulin levels are low, but glucagon and epinephrine levels are relatively normal. This combination of low insulin, and relatively normal glucagon and epinephrine levels causes fat to be released from the fat cells. The fats travel through the blood circulation to reach the liver and is broken down there, which produces ketones. These ketones then circulate back into the blood stream and are picked up by the muscle and other tissues to fuel the body in the absence of glucose.
How to tell when you are in ketosis: Blood, urine, and breath tests are available online and in some stores, which can test ketone levels in your body to help determine whether you’ve entered ketosis. Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
Personally, I get a metallic (tin) taste in the back of my throat, which always tells me that I’ve gotten to ketosis.
Benefits of the Keto Diet
Many studies show significant weight loss by eating a Keto diet. Keto diets may have other positive health effects, such as:
- Reduces your appetite
- Reduces inflammation in the body
- Reduces visceral fat (dangerous abdominal fat that can put pressure on organs)
- Increases HDL (good cholesterol)
- Reduced Blood Sugar and Insulin Levels
- May Lower Blood Pressure
- Effective Against Metabolic Syndrome
- Therapeutic for Several Brain Disorders
- Improves skin complexion
- May reduce migraine frequency, intensity, and/or duration
- May assist some health problems, including: Alzheimer’s, cancer, epilepsy, heart disease, Parkinson’s disease, polycystic ovary syndrome, etc.
Sources: Healthline and Keto-Mojo
Cons of the Keto Diet
There is no diet yet to be discovered that doesn’t have at least minor cons. The Keto diet is no different;
- Can be difficult to sustain
- Can be expensive
- Can have negative results when incorporating high levels of unhealthy fats
- Can result in constipation and/or bloating
- * May increase risks for those suffering kidney disease
- * May increase risks during pregnancy
- High protein can increase risk of kidney stones if water intake is not high enough
- * Diets high in saturated fats MAY increase risk of cardiovascular disease
Source: Everyday Health
* There have not been extensive studies at this time that support whether the keto diet does, in fact, increase risk of kidney disease, pregnancy risks, or cardiovascular disease. However, there are also not extensive studies proving they DON’T. There are a lot of personal accounts, but no scientific studies at this time.
Macronutrient Breakdown
There are several types of keto (dirty keto, strict keto, etc.), but all essentially revolve around severely reducing the amount of carbs you eat and increasing fats to achieve a state of ketosis. For most people, ensuring they reach ketosis involves tracking their micronutrients (macros), which is the ratio of carbs, fats, and proteins that are eaten daily.
The typical macro ratio for keto looks like the following:
5%
of calories from carbs
25%
of calories from protein
70%
of calories from fat
How these macros break down to grams of carbs, fats, and proteins depends on how many calories per day you eat. While calorie counting is not strictly necessary for keto, it is recommended that you maintain a calorie deficit if you are working to lose weight. To determine your calorie count and/or macros, you can utilize any online Macro Calculator.
Total Carbs vs. Net Carbs:
Some carbohydrates, like simple or refined starches and sugars, are absorbed rapidly and have a high glycemic index, which means that they cause blood sugar levels to quickly rise after eating and are stored in the body as fat, when not immediately burned for fuel.
Other carbohydrates, such as fiber, move slowly through the digestive system, and much of it isn’t digested at all (insoluble fiber), so it has a neutral effect on blood sugar and does not get stored as body fat. These are called “Net Carbs” and make up the “Carb” portion of the keto diet macro goals.
Net carbs are calculated by taking the total grams of carbohydrates and subtracting the total grams of fiber, and half or all sugar alcohols, depending on how strict you are.
Sugar alcohols, such as mannitol, sorbitol, xylitol, and other polyols, are modified alcohol molecules that resemble sugar. However, these are largely non-digestible and have minimal affect on blood sugar and insulin levels. But researchers say the impact of sugar alcohols on blood sugar levels and the body is not fully understood, and some sugar alcohols do have a higher glycemic index.
Most people deduct all sugar alcohols from their total carb count. Those who are wanting more precise calculation deduct half the sugar alcohol for their net carb numbers, due to the small affects that they can have on the body.
Carb Manager
One of the best apps available to track macronutrients and calories is Carb Manager. They offer both a free and paid version, allow users to set their individual macro goals, allow individualized micronutrient goals (calcium, sodium, potassium, vitamins A, B, C, etc.), and allow users to create and save unlimited recipes and meals directly in the app.
Since most people eat the same foods regularly, the ability to save recipes is a must have for a food tracking app. It makes it simple and easy to calculate daily consumption without weighing and measuring every ingredient consumed in a day.
Food Do's and Don'ts:
Do Eat:
- Protein: beef, pork, poultry, fish, shellfish, eggs, etc.
- High Fat Nuts / Seeds: walnuts, almonds, pistachios, sunflower seeds, chai seeds, pumpkin seeds, coconut, etc.
- Healthy Oils: olive oil, avocado oil, coconut oil, etc.
- Dairy: milk, heavy whipping cream, butter, cheese, etc.
- Nonstarchy Vegetables: leafy greens, broccoli, cauliflower, zucchini, cabbage, peppers, mushrooms, onions, etc.
- Low Fructose Fruits: avocado, berries (in moderation), tomatoes, etc.
- Spices: salt, pepper, herbs, and spices
- Low Carb Alcohols (in moderation): pure spirits (vodka, whisky, tequila, etc.), some wines, etc.
Avoid or Limit:
- Sugary Foods: soda, juice, smoothies, desserts, candy, etc.
- Grains / Starches: wheat-based products, rice, pasta, flour, etc.
- Fruit: all fruit, except small portions of berries like strawberries
- Beans or Legumes: peas, kidney beans, lentils, chickpeas, etc.
- Root Vegetables / Tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or “Diet” products: low fat mayonnaise, salad dressings, and condiments, etc.
- High Sugar Condiments / Sauces: bbq sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Highly Processed Foods: seed oils, marmalade, etc.
- High Carb Alcohols: beer, some wines, liquor, mixed drinks, etc.
