What is Keto?
The ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis.
When you're body is in a state of ketosis, the liver produced ketones which become the main energy source for the body.
The ketogenic diet is also referred to as keto (key-toe) diet, low carb diet, and low carb high fat (LCHF).
So why is it so awesome and why is it taking the world by storm?
Because it completely reverses how your body functions (in a good way) along with changing how you view nutrition.
What to eat?
Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lard—all essential for a healthy immune system, dense bones, and proper testosterone levels.
Monounsaturated fats like olive, avocado, macadamia, and almond oils, which boost heart health and provide vitamin E—important for vision and a strong immune system.
Polyunsaturated omega-3s such as wild-caught salmon, sardines, and sustainably harvested seafood—to prevent heart disease and stroke and reduce blood pressure.
Medium-chain triglycerides, fatty acids that are easily absorbed and used for energy. Linked to weight loss, MCTs increase satiety and rev-up metabolism.
FATS TO AVOID
Refined fats and oils like sunflower, canola, soybean, grapeseed, and corn oils, which have been processed at high temperatures, creating free radicals that can damage cells.
Trans fats, such as margarine and other spreads, which contribute to weight gain, increase stroke risk.
Meat and offal (e.g., tongue, liver, heart) from grass-fed or pasture-raised animals—it’s low in calories and contains vitamins like A and E along with tons of antioxidants.
Wild-caught and sustainably harvested seafood, which is higher in omega-3 fatty acids and better for the environment than farmed fish.
Free-range organic eggs, which contain higher levels of vitamin A and E, beta carotene, and omega-3 fatty acids than the farmed variety.
PROTEINS TO AVOID
Factory-farmed animal products and seafoods, which are lower in nutrients and often worse for the environment than their healthier counterparts; and processed sausages and hot dogs, which, more often than not, have preservatives called nitrates that have been linked to cancer.
Dark leafy greens, like Swiss chard, spinach, kale, and lettuce.
Lower-carb veggies, like cucumber, celery, asparagus, squash, and zucchini; cruciferous veggies, like cabbage, cauliflower, broccoli, and Brussels sprouts; nightshades, like eggplant, tomatoes, and peppers; root vegetables, like onion, garlic, and radishes, and sea veggies, like nori and kombu. The guidelines are simple: focus on dark, leafy greens, then the stuff that grows above the ground, then root vegetables.
VEGETABLES TO AVOID
Full-fat dairy products, such as yogurt, cottage cheese, cream, sour cream, goat cheese, and other cheeses. Note: Dairy should be eaten sparingly, but when you do eat it, stick with full-fat, as it’s more filling and nutritious.
DAIRY TO AVOID
NUTS AND SEEDS
Macadamia nuts, pecans, walnuts, almonds, flax seeds, and sunflower seeds. Be careful when eating nuts, as they’re calorie-dense and can easily put you over your carb limit for the day.
NUTS AND SEEDS TO AVOID
Avocados are low in carbs and have great fat and fiber content; berries are OK since their carb content is negligible; and 1 cup of tomatoes has just 6g of carbs.
FRUITS TO AVOID
Fruits in general, dried or otherwise, are forbidden since most have high sugar and carb content.
Water, sparkling water, seltzer, black coffee, unsweetened and herbal teas, unsweetened nut milks, wine, light beer, and liquor. Caffeine is fine for most people—just don't go pouring in sugar or milk; the same goes for tea and nut milk. Lower-carb alcohol in moderation is OK, especially if you’re at the point where you’re just trying to maintain weight.
DRINKS TO AVOID
Inulin is a sweet and starchy plant fiber that helps regulate blood sugar.
Monk fruit powder is 300 times sweeter than sugar and doesn't have a bitter aftertaste like stevia.
70% cocoa dark chocolate and cocoa powder are packed with antioxidants.
SWEETENERS TO AVOID