What Is the Keto Diet and How Does It Work?
The keto diet is a high-fat, low-carb eating plan that puts your body into a metabolic state called ketosis. When you’re in ketosis, your body switches from burning carbs for fuel to burning fats – turning fat into ketones in the liver, which can supply energy for the brain and other cells.
The goal of the keto diet is to cut your carb intake so your body relies primarily on fat for energy instead of sugar from carbs. On a typical keto diet, about 75% of your calories come from fat, 20% from protein, and only about 5% from carbs. To achieve ketosis, most people need to limit net carbs (total carbs minus fiber) to 20 to 50 grams per day.
Some of the foods you can eat on a keto diet include:
•Meat: Beef, chicken, pork, lamb, etc. Focus on fatty cuts.
•Fatty fish: Salmon, trout, tuna, etc. These provide healthy fats and protein.
•Eggs: Versatile and perfect for breakfast or any meal.
•Cheese: Most cheese is fine, especially high-fat options like cheddar, goat cheese, cream cheese, etc.
•Nuts and seeds: Almonds, walnuts, pumpkin seeds, etc. Eat in moderation due to carb content.
•Oils: Coconut oil, MCT oil, olive oil, avocado oil, etc. Use for cooking and salad dressings.
•Non-starchy veggies: Greens, broccoli, peppers, mushrooms, tomatoes, etc. Limit higher-carb veggies like carrots and onions.
•Condiments: Salt, pepper, herbs, and spices for flavor. Many keto condiments like mustard, hot sauce, and some ketchup are also fine in moderation.
By limiting high-carb, high-sugar foods and instead focusing on healthy fats and proteins, the keto diet can help you lose weight and may provide other benefits like more energy, better focus, and improved cholesterol levels. The transition to ketosis can cause temporary symptoms, but sticking with it leads to long-term success.
Keto Diet Food List: What to Eat and Avoid
The keto diet is all about eating the right foods in the right amounts. To succeed, you need to know what’s allowed and what’s not.
Foods to Eat
Focus on these keto-friendly options:
- Meat (beef, chicken, fish, eggs, etc.): Aim for fatty cuts of grass-fed meat and wild-caught seafood. Eggs are perfect for breakfast.
- Low-carb vegetables: Load up on leafy greens, broccoli, cucumbers, zucchini, tomatoes, etc.
- High-fat dairy: Choose full-fat dairy like hard cheeses, high-fat cream, and butter. Limit milk.
- Nuts and seeds: Almonds, walnuts, pumpkin seeds, and chia seeds make great snacks. But watch portions, as they’re easy to overeat.
- Healthy fats: Use olive oil, coconut oil, avocado oil, and MCT oil for cooking and salad dressings.
- Low-carb snacks: Jerky, olives, pork rinds, nut butter, and dark chocolate (in moderation) can satisfy cravings.
Foods to Avoid
Avoid these high-carb options:
- Grains: Wheat, rice, oats, corn, quinoa, etc. Breads and cereals are big no-nos.
- Legumes: Lentils, beans, and peas are too starchy.
- Sugary foods: Candy, cookies, cakes, sugary drinks, fruit juices, and most fruits.
- Starchy veggies: Potatoes, sweet potatoes, beets, and carrots.
- Unhealthy fats: Margarine, vegetable oil, canola oil, and peanut oil are highly processed.
Following the keto diet food list will ensure you get enough healthy fats and protein to reach ketosis while avoiding unwanted carbs. Be diligent and check nutrition labels, but in time, making the right choices will become second nature.
Dealing With the Keto Flu and Other Common Side Effects
The keto flu and other side effects are common when first starting the keto diet. Your body is adapting to running on fat instead of carbs, so you may experience flu-like symptoms for a few days up to a couple of weeks. Don’t worry, these side effects will pass. Here are some tips to help you get through this transition period.
Stay Hydrated
Drink plenty of water and electrolyte supplements like bone broth or ketoade. You need extra hydration and electrolytes when starting keto to replenish what you lose.
Get Enough Salt
Increasing your sodium intake can help reduce side effects. Add extra salt to your food or drink salty broths and ketoade. The keto diet causes you to excrete more sodium, so you need to compensate.
Consider Supplements
Supplements like magnesium, potassium, and MCT oil may reduce side effects. Magnesium and potassium help maintain electrolyte balance and MCT oil provides ketones for energy.
Rest and Relax
Be kind to yourself during this transition. Get extra rest, and limit stress, and strenuous activity which can exacerbate symptoms. Light walking or yoga are good options if you want to exercise.
The Side Effects Will Pass
While the keto flu and other side effects can be unpleasant, they are temporary. Within a week or two, your body will adapt to burning fat for fuel and you’ll start to feel better. You may even experience increased energy, mental clarity, and fat loss. Hang in there – the rewards of keto are worth it!
If side effects don’t improve in 2-3 weeks or are severe, see your doctor. But for most people, staying hydrated, and getting enough electrolytes and rest will help you overcome any keto flu or discomfort. Before you know it, you’ll be cruising on ketones and enjoying all the benefits of your new keto lifestyle!
Making the Keto Lifestyle Sustainable Long-Term
Making the keto diet a long-term lifestyle requires commitment and planning. To stay on track for the long haul, focus on these keys to success:
Make it a habit
The more you follow the keto diet, the more it will become second nature. Stick to high-fat, low-carb keto-friendly foods at each meal. Keep keto snacks on hand for when hunger strikes. Making keto a habit will help cement it as your new normal.
Meal prep
Take time on the weekends to plan and prep keto meals for the week ahead. Cook proteins, chop veggies, and portion out nuts and seeds. Having grab-and-go keto options will make it much easier to stay on track during busy days. You can also double recipes to have leftovers or freeze meals for up to 3 months.
Track your progress
Use a food tracker app to log your macros and see your net carb intake. Weigh yourself regularly and record measurements to stay motivated. Tracking your success will keep you accountable and inspire you to continue improving.
Find support
Join an online community to share recipes, ask questions, and celebrate milestones. Tell family and friends about your goal so they can offer encouragement. Having a strong support system will help keep you committed to this lifestyle change.
The keto diet can be a sustainable long-term lifestyle if you make it a habit, plan and prep your meals, track your progress, and build a support system. Staying committed to these keys will ensure your success for years to come. Keep calm and keto on!