What Is Keto?
THE ULTIMATE KETOGENIC DIET GUIDE
A ketogenic diet, also known as the ‘keto diet’ can ignite body fat burning. It not only increases the amount of fat you burn but helps you do it more efficiently.
The keto diet has many benefits including weight loss and maintenance, improvement in type 2 diabetes by naturally normalizing blood sugar and improving insulin resistance, improved GI health, less gas and bloating, increased physical endurance, and decreased use of some medications.
What is a ketogenic diet?
The keto diet provides adequate protein, low-carbohydrate (carb), and is higher in dietary fat. As you remove carbs from your meals, dietary fat is increased and adjusted based on satiety (fullness).
The decrease in carbs causes the body to go into ketosis and become efficient at using an alternative fuel for energy...fat! Ketosis is a normal metabolic process. We all have the capability to go into nutritional ketosis. In fact, if the human body didn't have the ability to go into ketosis, our species would not have survived periods of food scarcity or famine.
A ketogenic diet derives its name from the molecules produced by the liver called ketones. The liver increases the amount of ketones produced when the availability of blood sugar (blood glucose) is limited...as what happens in a low-carb diet.
When consistently following a ketogenic diet, your body will fuel itself predominantly on fat. And the really good news, increased fat burning happens 24 hours/day.
How does this “keto” process happen?
A ketogenic diet naturally normalizes and stabilizes blood sugar. This awesome benefit causes a lowering of blood insulin levels. And, when insulin levels are low, body fat burning is ignited leading to significant and sustainable weight loss.
Additionally, cravings and hunger are crushed, energy is stable and abundant, and many people experience improved cognition and memory function.
Is a keto diet dangerous?
As with all powerful health interventions, you should seek the advice of your primary care provider (PCP) for individualized medical questions.
The myths, controversies, and confusion about low-carbohydrate ketogenic diets are overwhelming. I have found most people not only can follow this plan, but also experience significant health benefits.
If you take medication for diabetes or high blood pressure you should speak to your PCP for medication management. This is a powerful and effective dietary strategy and medication changes may be needed immediately.
Get started with this FREE eBook or this step-by-step 21-Day Rebel Reboot including my dietitian discoveries, meal plans, recipes, do at home exercises, all designed for you to succeed. It’s everything you need to know to get started.
What to eat on a keto diet?
The key to a well-formulated ketogenic diet is limiting your carb intake. The maximum per day varies from person to person. A skillful coach will be able to find your unique ‘sweet spot’ for going into ketosis. Generally, the range is 20-50 grams of carbohydrates per day for low-carb diets. A well-formulated ketogenic diet typically limits carbs to less than 20 grams per day. Eat dietary fat for satiety. A keto diet will be higher in dietary fat because fat is providing the energy that carbs did before. Keto is not a starvation diet so ensure that you are eating adequate protein, lots of non-starchy carbs, and adding healthy dietary fats like avocado, full-fat dairy, olive oil, avocado oil, butter, nuts, seeds, fatty cuts of meats, dark meat poultry, whole eggs, fish, and drink plenty of water.
Be patient and allow your body to adapt to this new fuel source. Adaptation can take several weeks. When you first start your keto diet, use a food tracker app like myfitnesspal or mymacros to keep track of your carbs. For a detailed list of foods to eat and foods to avoid, get my highly sought after Daily Food List and Purge The Pantry List included in the 21-Day Rebel Reboot.
Rebel Summary…Ketosis is caused by restricting carbs typically to less than 20 net grams per day. This is mandatory and the most important part of a keto diet. If carbs are not restricted, you will not be in ketosis.
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Valerie Grosso RDN
The Rebel Dietitian With A Mission!