So, What is Keto?

The Ketogenic Diet (or as others like to call it, Keto) is a low carb, high fat way of eating that causes your body to enter a state of Ketosis. When we eat a diet full of carbs and sugar, our body metabolizes glucose to energy. In the Keto diet, your body metabolizes ketones which leads to your body using fat stores as its main source of energy.

Once you have been in ketosis for a bit, your body becomes fat adapted. This means that your body is fulling functioning from fat stores in your body or through fat that you eat in your foods. Your liver also converts that fat to ketones which then fuel your brain.

Keto Facts

  • An effective way to lose weight and to reduce risk of common diet related diseases. “The low-carb group lost significantly more weight (about 3 times as much).”
  • Can be used to lower cholesterol in obese patients. “The low-carb group lost significantly more (2.3 times as much) weight and had significant decreases in Triglycerides and Non-HDL cholesterol.”
  • Ideal for those looking to control their Type 2 Diabetes. “Diabetes medications were either reduced or eliminated in 95.2% of the LC group, compared to 62% in the low-glycemic group.”
  • Incredibly successful for those looking to reduce abdominal obesity. “The low-carb group lost more weight. Triglycerides, HDL, C-Reactive Protein, Insulin, Insulin Sensitivity and Blood Pressure improved in both groups.”
  • Reduces obesity even in adolescents. “The low-carb group lost more weight and had greater decreases in BMI than the low-fat group.”
  • Easy to stick to! “…it seems clear from these studies that low-carb diets are at the very least NOT harder to stick to than other diets.”
  • Not just another fad diet. “These studies are scientific evidence, as good as it gets, that low-carb is much more effective than the low-fat diet that is still being recommended all over the world.”

Sources:

https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets

https://www.ncbi.nlm.nih.gov/pubmed/16652223

 

So What’s Next?

Keto is a simple diet to follow! While there are several different ketogenic diet methods, the most common is the Standard Keto Diet or SKD.

The main point of Keto is to get your body into ketosis. You do this by strictly limiting your diet by avoiding carbs and sugars. Instead of counting calories, macros are what are important!

Low Carbohydrates: 5% of your daily food intake. In SKD, that means no more than 20 net carbs (I’ll explain the net carbs in a bit)

Moderate Protein: 20-35% of your daily food intake.

High Fat: 60-75% of your daily food intake.

 

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Tracking your Macros

The first step in tracking your macros is to know how to calculate Net Carbs.

Total Carbs – Dietary Fiber = Net Carbs

Some rules apply if you’re eating something with Sugar Alcohols, but we’ll discuss that in another post.

 

The best way to track your macros is to use a diet tracker app. Personally, I use My Fitness Pal, but there are several others out there.  Play around with them until you find one that works for you.  Just make sure you notice that many of them do NOT calculate Net Carbs.  You will have to track those on your own.

Finally, set yourself up for success by getting an accountability buddy.  Whether you and your spouse or your best friend are doing this together, or you are doing it alone, success comes in knowing people are there to answer questions and keep you encouraged!

 

Let's Keep it Keto,

Stephanie