Keto Basics!

What is a Ketogenic Lifestyle?

A ketogenic way of eating is low in carbohydrates, moderate protein, and fill with fat to satiate. This way of eating is designed to shift the body’s metabolism into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This is a metabolic state in which fat is broken down into molecules called ketones, which then become the primary source of energy.

What Happens in Ketosis?

Normally, your body uses carbohydrates (sugars) as its primary fuel source. When you drastically reduce carbs, your body’s glycogen stores (the stored glucose) becomes depleted. As a result, your liver begins to convert fat into ketones, which can then be used for energy instead of glucose. This process is called ketogenesis, and the end result is ketosis, where your body primarily runs on fat derived energy.

Tip:

The best way to succeed is to plan your meals ahead of time. This can be prepping meals for the week or just knowing ahead of time what and when you will eat and having access to healthy food options prior to becoming hungry. 

Foods to Enjoy on Keto!

• Healthy Fats: Avocados, olive oil, coconut oil, butter, ghee, nuts, and fatty cuts of meat.

• Protein: Moderate amounts of protein, including meat (beef, pork, chicken, fish), eggs, and dairy.

• Low-Carbohydrate Vegetables: Non-starchy vegetables like leafy greens, broccoli, cauliflower, zucchini, and bell peppers.

• Dairy: Full fat versions of dairy, such as cheese, cream, and butter.

• Beverages: Water, tea, coffee (black or with a small amount of cream) with no added sugars.

Foods to Avoid on Keto!

• Carbohydrates: Bread, pasta, rice, cereal, potatoes, starchy vegetables, and grains.

• Sugars: Sugary foods, candy, soda, baked goods, and processed foods.

• Fruits: Most fruits are too high in sugar (except for small portions of berries like strawberries or raspberries).

• Legumes: Beans, lentils and peas are higher in carbs and should be avoided or very limited.

• Processed foods: Any foods containing added sugars, refined grains, or unhealthy oils (like vegetable or soybean oils). 

Potential Side Effects (Keto Flu):

When your body is transitioning from a carb burner to a fat burner, some people may experience symptoms collectively known as the “keto flu.” These symptoms are temporary and can occur for the first few days to a week. This is the body's metabolism shifting from one fuel source to another. Symptoms may include:

• Fatigue

• Headache

• Nausea

• Irritability

• Dizziness

• Muscle cramps

The keto flu can be alleviated by staying hydrated, replenishing electrolytes (sodium, potassium, magnesium), and ensuring adequate fat intake.

Tracking and Adjusting Your Keto Diet:

Since keto is a low carb, fill with  fat, moderate protein it is important to track your macronutrient intake to ensure you are staying in range to achieve ketosis. Some people will use apps to track their food and monitor their macros. There are also devices that will test your ketone levels in your blood, breath or urine. This assures that you are in a range of nutritional ketosis.

In summary, the keto lifestyle focuses on low carb, moderate protein and fill with fat to induce nutritional ketosis and switch the body’s energy source from carbohydrates to fat. It has the potential benefits of insulin sensitivity, weight loss, and improved cognitive function. 

If you are interested in Co-Creating a plan for improved health:

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