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KETO BASICS

 

If you've ended up here and have no idea what this "Keto" thing is all about, read on--we've got some great resources to get you started!  It's important to note that we are not doctors and this page should not be a substitue for advice from a medical professional.  

What is a Keto diet?

Simply put, the ketogenic diet is a low-carb, moderate-protein, high-fat way of eating.  Followers get roughly 75% of their daily calories from fat, 20% from protien, and the remainder from carbohydrates (usually around 20 grams per day).  

The goal of a keto diet is to put the body into "nutritional ketoisis" and change the body's main energy source from consumed and stored sugar to consumed and stored fat.

"Ketones" are by-products of fat that has been burned for energy, and can be used by your brain and other organs for energy.  

Isn't this like Atkins? 

Yes!  The Keto diet shares many similarities beween other low-carb plans, like Atkins, or LCHF (Low-Carb, High-Fat).  The main difference is the amount of protien.  Keto is a moderate, not high, protien plan.

We support lots of low-carb lifestyles.  The trick is to find that one that works best for you!

What can I eat--and more importantly, what can I NOT eat?

Let's start with what we DON'T eat

Grain-wheat, corn, rice, oats, etc..
Sugar-including most fruits other than berries
Vegetables that grow below the ground- potatoes, sweet potatoes, turnips, etc...
Anything "low-fat"-when they take out the fat, sugar is usually added to make foods palatable.

Here's what we eat INSTEAD:
Meat-Beef, chicken, turkey, bacon, more bacon...
Eggs
Fish
Cheese-the full fat kind!
Butter and Heavy Cream
Avocados
Green Veggies
Nuts and seeds
Heatlthy Oils-Coconut, Olive, Avocado

This sounds hard, why would anyone do this?

There are so many benefits of a low-carb, or ketogenic diet.  Weight loss is a big one, of course, but this way of eating can help diabetics improve their insulin sensitiviy and control blood sugar, resulting in the need for less (or no) diabetes medication!  The diet has also shown to be beneficial for those with heart disease, cancer, Alzheimer's, and seizure disorders.  
In addition, eating low-carb feels great!  Keto followers have improved mental clarity and focus, and report fewer tummy troubles than they had on a low-fat, calorie restricted diet.

Can people really do this long term? 

Yes!  While "going keto" may seem challenging at first, most people find that in a very short time, the desire for carby, sugary foods goes away, and the body craves whole, high-fat foods.  Any lifestyle change takes some getting used to, but once you've felt the effects of a low-carb diet, we bet you'll never want to go back!

Are there side effects to this way of eating?

The most common side effect is the "keto-flu", which occurs when the body is changing from being a sugar-burning machine to a fat-burning one.  Many people feel sluggish, hungry, irritable and experience sleep and digestive issues.  The good news is that the keto flu only lasts a few days, and can usually be managed with increased elecrolytes and salt.
There is a lot of confusion between nutritional ketosis (the state of using ketones for energy) and diabetic ketoacidosis, which is a serious, and life-threating issue mostly affecting Type 1 diabetics.  You can read more about the difference here.

More Resources

Websites
The Ketogenic Diet 101 - a more in-depth overview
Dietdoctor.com - incredible resources and lots of success stories!
Ruled.me - recipes, food lists, and meal plans
Keto Adapted - Low Carb Recipes

Videos
Fighting Fat with Fat- Nick Murphy
Butter Makes Your Pants Fall Off - "Butter Bob" Briggs

 

 

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