What Is the Keto Diet?
The keto diet is all about ditching the carbs and upping the fats. The goal is to get your body into a metabolic state called ketosis where it burns fat for energy instead of carbs.
To follow the keto diet, you’ll focus on eating:
- High amounts of fat from sources like avocado oil, coconut oil, and grass-fed butter
- Moderate amounts of protein from fish, grass-fed meat, eggs, and some dairy
- Very low amounts of carbs, usually 20-50 grams per day from non-starchy veggies
By cutting carbs to a bare minimum, your body is forced to burn fat instead of glucose for fuel. This metabolic switch causes the liver to produce ketones as an alternative energy source for the brain and body. Burning fat for fuel has some benefits like:
•Accelerated weight loss. Without the glucose from carbs, your body taps into fat stores for energy.
•Reduced appetite. Ketosis tends to suppress hunger hormones like ghrelin.
•Improved brain function. Ketones are a great fuel for the brain and may aid cognitive performance and mental focus.
The keto diet does take some getting used to, and you may experience side effects like nausea, fatigue, and irritability as your body adapts. But many people find the rewards of improved health, mental clarity, and weight control make it worth the effort. If you’re looking for a way to reboot your metabolism and regain control of your health, the keto diet could be the key.
Benefits of Keto for Weight Loss and Health
The keto diet has exploded in popularity recently, and for good reason. When done right, keto can have some big benefits for your health and waistline.
Weight Loss
This metabolic state, known as ketosis, causes a decrease in appetite and leads to quick, steady weight loss. Many people lose 2-3 pounds per week in the first few months. The best part? Keto weight loss tends to come from fat stores, not muscle.
Reduced Disease Risk
Keto may help reduce your risk of chronic disease. Eating fewer carbs and more fat has been shown to improve heart health markers like high blood pressure and triglycerides. Keto can also help manage diabetes by stabilizing blood sugar levels. Some research even shows keto may slow the growth or reduce the size of certain types of tumors.
Mental Focus
On keto, your brain uses ketones for fuel instead of carbs. This provides mental clarity and improved focus. Many people report feeling more alert and productive on keto. Some even experience a boost in mood and mental well-being.
Sustainable Lifestyle
Keto isn’t just a fad diet. It’s a sustainable lifestyle for many. By curbing carb cravings and appetite, keto makes it easier to maintain a calorie deficit. And since you’re eating many of the same foods you already enjoy, just in the right proportions, keto feels less restrictive and is easier to stick to long-term.
For weight loss, better health, mental focus, and an overall improved lifestyle, the keto diet has a lot to offer. By making some simple swaps to your daily meals, you can reap the many benefits of keto and start living a more energized, healthier life.
Sample Keto Meal Plan and Foods to Eat
The keto diet focuses on high-fat, moderate protein, and low-carb meals to put your body into a metabolic state called ketosis. Here’s what a typical day of keto-friendly meals might look like:
Breakfast:
- Scrambled eggs with cheese and spinach
- Bulletproof coffee (coffee with grass-fed butter or MCT oil and collagen powder)
Lunch:
- Grilled chicken salad with olive oil dressing
- Tuna salad lettuce wraps
Dinner:
- Bunless cheeseburger with grilled mushrooms and a side salad
- Zoodles (zucchini noodles) with meat sauce and parmesan cheese
Some other keto-approved foods to enjoy include:
- Non-starchy veggies like broccoli, cucumbers, and peppers
- Avocados and olives
- Nuts and seeds (especially macadamias, almonds, and pumpkin seeds)
- Grass-fed meat, poultry, seafood, and eggs
- High-fat dairy like hard cheeses, heavy cream, and butter
- Coconut oil, olive oil, and MCT oil
- Berries (in moderation)
• Limit carb-heavy foods like grains, sugar, legumes, and most fruits. Aim for under 50g net carbs per day.
• Get 70-80% of your calories from fat, 15-30% from protein, and 5-10% from carbs.
• Drink plenty of water and stay hydrated. Ketosis can cause temporary side effects like bad breath, headaches or fatigue until your body adapts.
• Consider taking electrolyte supplements to avoid the “keto flu.”
• Track your macronutrients using a food tracker app to make sure you stay in ketosis.
Following these tips will get you started on your keto journey. Be consistent and stick with it – your body and mind will thank you!
Tips for Starting and Sticking to the Keto Diet
Once you’ve decided to give keto a try, the next step is preparing to start and stick with it. Here are some tips to help you transition to and maintain a keto lifestyle:
Plan your meals
Stock up on keto-friendly foods like meat, fish, eggs, leafy greens, broccoli, spinach, nuts, seeds, avocados, olive oil, and coconut oil. Meal prep on the weekends to have grab-and-go options during the busy week. Some easy keto meals include omelets, stir fries, lettuce-wrapped burgers, and zucchini noodle pasta.
Hydrate and supplement
Drink plenty of water to avoid the “keto flu” and stay hydrated. You may also want to supplement with sodium, potassium, and magnesium.
Track what you eat
Use a food tracker app to log your meals and count net carbs (total carbs minus fiber and sugar alcohols). Aim for 20-50 grams of net carbs per day to achieve ketosis. Be aware of hidden carbs in sauces, marinades and dressings.
Be patient
It can take 3 to 4 weeks of consistent keto eating to become fully keto-adapted. Don’t get discouraged if you feel tired, moody or have cravings at first. These symptoms will pass. Stay focused on the benefits like improved energy, mental clarity and fat loss.
Stay active
Exercise helps maximize the keto diet’s benefits. Aim for 30 to 60 minutes a day of walking, strength training, yoga or other activities you enjoy. This will boost your metabolism, improve insulin sensitivity and support fat burning.
Making a plan, tracking your progress, and staying patient and consistent are key to successfully starting and sticking with the keto diet. Give your body time to adapt and stay focused on all the benefits ketosis has to offer. You’ve got this—now go enjoy all the delicious keto foods!