Tag Archives: Keto Diet

What is the Keto Diet?

what is the keto diet

As the most popular diet in America, the Keto diet has gained serious traction among those looking to drop pounds or gain muscle. Odds are that you, or one of your friends or family is trying this low-carb eating strategy right now. Or, perhaps you’re interested in starting the Keto diet but you have too many unanswered questions to know for sure.

Keep reading to learn more about the Keto diet, how to get started, and what all you can and cannot eat to be successful on it.

What is the Keto Diet?

The Keto diet is an extremely low-carb, high fat diet that puts sends your body’s metabolism into a state called “ketosis.” As you reach and maintain ketosis your body burns fat instead of easy-to-access carbs. It also converts fat into ketones in the liver which has been shown to increase energy to the brain. The standard Keto diet (SKD) recommends that your daily macronutrients should be 75% fat, 20% protein and only 5% carbs.

Benefits of the Keto Diet

The Keto diet was originally developed to help with seizure control, but research has shown more than 20 benefits to “going Keto.” The first and most popular reason to try this diet is for weight loss, and it’s true, many individuals experience impressive weight loss by following this low carb plan. However, there are many other benefits to following the Keto diet including blood sugar control, cardiovascular health, and brain function.

4 Tips To Start a Keto Lifestyle

Ready to get started? The internet is full of blogs and websites dedicated to helping beginners, but here are 4 basic tips you’ll need to know:

Eliminate Most Carbs

This one is obvious, and easier than you may think. The best way to set yourself up for success is to research Keto foods and stock your shelves with them, ensuring undetected carbs don’t thwart your progress.

Increase Your Fat Intake 

It may seem counterintuitive to what you learned in high school health class, but you cannot be successful on Keto without increasing your fat intake. A few great fat sources include coconut oil, avocados, cheese, fat bombs, and lean meats.

Monitor Your Macros

To get into ketosis, you need to monitor your macronutrients to ensure you are hitting your numbers. Staying faithful about logging your food, at least until you get the hang of it, is key for being successful on Keto.

Check Your Ketones 

No one loves peeing on a strip, but ketone test strips are a great asset for beginners. Believe us, when it turns the right color to indicate you are in ketosis, you’ll probably do a little happy dance in the bathroom.

Supplements to Support Your Keto Lifestyle

Want extra help jump-starting your Keto lifestyle? Check out these 3 supplements to learn more.

Bone Broth Protein Pure by Ancient Nutrition

Jumpstart your ketosis with gut-friendly Bone Broth Protein Pure by Ancient Nutrition.

This supplement is free from sugar and sneaky carbs and full of the wealth of nutrients found in  a warm mug of bone broth.

Doctor Formulated Keto Meal from Garden of Life

Garden of Life‘s Doctor Formulated Keto Meal makes following a Keto diet easy and delicious. Simply mix two scoops in water or add to a smoothie to help you meet your macros.

Keto Metabolic from Douglas Laboratories

Keto Metabolic from Douglas Laboratories features a refreshing strawberry-lemonade flavor that can be mixed with water to help you feel full, stay focused, and reach your goals.

Are you living the Keto lifestyle? Share your strategies and secrets with us in the comments section below.

Goodbye Paleo – Hello Keto?

Paleo vs ketoSusan Brown Health and Wellness Editor

Ever since the first paleo diet cookbook was published more than 15 years ago, the paleo diet has remained popular among a small segment of the population. Although some suspect the diet has a disproportionate cultural influence, those that follow this stone age style diet are quite passionate about its benefits. The basic premise of the paleo diet is to consume only foods that our hunter-gatherer ancestors would have eaten. Proponents hold that early humans led a healthy existence for a million years or more and propose that modern humans can also thrive on caveman-era foods to promote wellbeing, increase energy and support an optimal weight.

The paleo diet may be an acceptable antidote to the unhealthy western diet, but some find it restrictive, time consuming and difficult to follow long-term. The diet includes plenty of protein and fiber, so one should feel satiated and full without consuming excess calories. This pre-agricultural revolution diet includes grass fed animal meats, fats and organs; seafood and shellfish; tree nuts, seeds and wild rice; fruits or wild berries; vegetable roots, leaves and stems; honey; a variety of mushrooms; birds and eggs; insects; water and likely herbal teas. The diet excludes whole food groups including dairy, legumes and cultivated grains; as well as sugar and salt. As our hunter-gatherer ancestors were always on the move, at least 150 minutes of moderate intensity exercise weekly is recommended along with the paleo diet.

Highly touted for weight reduction, the keto diet ranked second for “Best Fast Weight Loss” in the U.S. News and World Report annual “Best Diet” rankings. The goal of the keto diet is rapid weight loss, satiety, fewer cravings, and better mood, along with increased energy and focus. Studies suggest there are some advantages for short-term weight loss as well as beneficial health outcomes. Essentially a very low-carbohydrate, adequate protein, high-fat eating plan, the idea to is to fill up on healthy fats, while slashing carbohydrate consumption to safely enter a metabolic state of ketosis. When in ketosis, the body breaks down both dietary and stored body fat into substances known as ketones, an alternate energy source. Other than glucose derived from carbohydrates, ketones from fat are the only fuel the brain can utilize.

Contrary to the paleo diet, the keto diet is high-fat, not high-protein. The diet would typically average 75 percent of calories from fats, 20 percent from protein and only 5 percent from carbs. For an average 2,000 calorie daily diet, this means fewer than 25 grams of carbohydrates and a limit of 100 grams of protein per day. Highly restrictive, the keto diet eschews most fruits, potatoes and other starchy vegetables, beans, bread and flour products, sugar and most grains. You can eat all the pasture-raised eggs you can consume and small amounts of unprocessed, grass-fed meats and wild caught fish. The balance of the diet consists of high amounts of healthy fats such as olive oil, coconut oil and butter, high-fat dairy, and small amounts of nuts, berries and vegetables grown above ground.

Studies have shown that the ketogenic diet can successfully reduce body weight and body mass index without any significant side effects. The keto diet is not new in neurological medicine, as its therapeutic benefits notably reduce hard-to-control seizures in children. As both diets are extremely restrictive and difficult to adhere to over the long-term, it would appear neither diet would constitute a life-long healthy eating plan. And while the popularity of the paleo diet has waned and interest in the ketogenic diet has soared, perhaps following the consumer friendly Mediterranean diet pyramid guidelines would not only support overall wellness but would allow a calorie conscious person to enjoy most foods. Ranked “Best Diet Overall” on the U.S. News scorecard, the diet includes limited amounts of red meat, seafood of all kinds, a large variety of fresh produce, whole grains, healthy fats like nuts and olives, as well as a daily glass or two of red wine. I know which dietary plan I’m choosing!

3 Reasons Paleo Is Dead and The Ketogenic Diet Is The Future of Weight Loss Fads in 2018. https://www.dietvsdisease.org/3-reasons-paleo-is-dead-and-the-ketogenic-diet-is-the-future-of-weight-loss-fads-in-2018/
7 Tips to Get Into Ketosis. https://www.healthline.com/nutrition/7-tips-to-get-into-ketosis
As the Keto Diet Gains Popularity, Scientists Explain What We Do and Don’t Know. https://www.ucsf.edu/news/2018/08/411526/ketogenic-diet-gains-popularity-scientists-research-what-we-do-and-dont-know
Why is the keto diet good for you? https://www.medicalnewstoday.com/articles/319196.php
10 Signs and Symptoms That You’re in Ketosis. https://www.healthline.com/nutrition/10-signs-and-symptoms-of-ketosis
What is Paleo Diet? https://health.usnews.com/best-diet/paleo-diet
What is Mediterranean Diet? https://health.usnews.com/best-diet/mediterranean-diet