What is keto?

The Ketogenic diet is a low carbohydrate, moderate protein, high(ish) fat diet. With the Keto diet, the body has continual access to fuel - your fat stores. This not only leads to weight loss - it also leads to an increase in metabolism and healthy blood sugar levels.

What is ketosis?

Carbohydrates are considered the body’s primary fuel source. But when carbs are restricted and glucose stores depleted, the body easily transitions to burning fat for fuel! Ketones are a by-product of fat burning, and can be measured in urine, breath, or blood. When ketones are present one is said to be in Ketosis. This alternative fuel source is actually preferred by many organs of the body as it produces less oxidative damage and stress to the body.

How long does it take to reach ketosis?

This varies for everyone but it typically takes anywhere from a couple of days to a week or more, depending on your carb restrictions and your commitment level. Your body has been running off of glucose (carbs) for a long time - so be patient - you’ll get there!

How many carbs can I eat?

That depends. Every person is different. Some people only eat around 20g of carbs a day, while others may be able to consume as much as 75g a day. When beginning Keto, it’s best to start out on the lower end of the spectrum.

What foods can I eat on a keto diet?

Beef, poultry, pork, lamb, organ meats, fish, shellfish, eggs, nuts, seeds, veggies, dairy, avocado, berries, and healthy fats and oils.

What foods should I avoid on a keto diet?

Grains, legumes, starchy veggies, high-sugar fruits, sugar, and some alcohol.

What is the difference between the keto diet and the paleo diet?

Both diets emphasize eating a healthy diet made up of whole foods, as well as the elimination of grains, legumes, and most sugar. On the Paleo diet, natural sugars such as honey and maple syrup are permitted, while on the Keto diet lower-glycemic sweeteners are preferred. With Paleo, there is no restriction on carbs and dairy is generally restricted. The biggest difference between the Paleo and Keto diet - macronutrients.

What are macronutrients?

Macronutrients (or macros) refer to carbohydrates, protein, and fats - the three major nutrients used by our bodies. Everyone’s macros are individualized based on their body make up, but generally speaking, on Keto one usually obtains around 70% of their calories from fats, 20 to 25% from protein, and 5 to 10% from carbs.

What are some of the health benefits of a keto diet?

Health benefits of the Keto diet include weight loss, decreased appetite, decreased carb and sugar cravings, a decrease in inflammation, an increase in energy, enhanced mood, lower blood pressure, improved heart health, improved gut health, preserved muscle mass, and improved insulin resistance.

What about intermittent fasting (IF)?

Contrary to what you’ve probably been taught, it’s ideal to eat two to three substantial meals rather than four or five small meals. Every time you eat, it triggers insulin, a fat storage hormone. With IF, the goal is not only to eat less often, but also within a set time window; this increases the number of hours that your body spends in a fasted state. Combining the keto diet with intermittent fasting will help you to reach ketosis faster and lose weight quicker. Like PB&J, they’re just better together.

Is the keto diet safe?

Absolutely! Some people do experience what has been coined the “keto flu” as their bodies make the transition from being carb burners to fat burners; however, the symptoms are short-lived. Drinking plenty of water and supplementing with electrolytes can help ease your discomfort.

Is keto sustainable long-term?

Yes! Think of it not as a diet - but as a new way of eating. If you find it hard to sustain, there are plenty of tools you can implement to stay on track. Just ask : ) That’s why I’m here!