Steps to successful keto diet

Now that you know the what and the why behind the ketogenic diet, let’s learn about how you can get started. Although there are many different approaches to keto you can try, most of your results will come from following these three steps:

  1. Eat the right foods.
  2. Eat the right amount of those foods.
  3. Prepare for the keto flu.

Step 1 : List of foods allowed & to avoid

just by following this step alone, many people will be able to lose weight and improve their health. By replacing carb-ridden foods with keto friendly foods, you will naturally eat fewer calories than before, causing you to lose weight and enhance many aspects of your health.

Fats and Oils

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Butter or ghee 1 tablespoon (14.2g) 102 0.12g 11.5g 0g 0g 0g
Lard/Dripping 1 tablespoon (12.8g) 115 0g 12.8g 0g 0g 0g
Mayonnaise 1 tablespoon (13.8g) 94 0.13g 10.33g 0.08g 0g 0.08g
Coconut Oil 1 tablespoon (13.6g) 121 0g 13.47g 0g 0g 0g
Coconut butter 1 tablespoon (16g) 105 1g 10.5g 4g 2.5g 1.5g
Flaxseed oil 1 tablespoon (13.6g) 120 0.01g 13.6g 0g 0g 0g
Olive oil 1 tablespoon (13.5g) 119 0g 13.5g 0g 0g 0g
Sesame seed oil 1 tablespoon (13.6g) 120 0g 13.6g 0g 0g 0g
MCT oil 1 tablespoon/15 mL 130 0g 14g 0g 0g 0g
MCT powder 1 scoop (10g) 70 0.5g 7g 1g 1g 0g
Walnut oil 1 tablespoon (13.6g) 120 0g 13.6 0g 0g 0g

Nuts and Seeds

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Almonds 23 nuts (28g) 164 6g 14g 6g 3.5g 2.5
Almond butter (w/o salt) 1 tablespoon (16g) 98 3.5g 9g 3g 1.5 1.5
Almond meal/flour 1/4 cup (25g) 150 6g 11g 6g 3g 3g
Brazil nuts 5 nuts (25g) 165 3.5g 17g 3g 2g 1g
Cashews 1/4 cup (28g) 150 4g 12g 10g 1g 9g
Cashew butter (w/o salt) 1 tablespoon (16g) 94 3g 8g 4.5g 0.5g 4g
Coconut (shredded unsweetened) 1/4 cup (20g) 71 1g 7g 3g 2g 1g
Macadamias 6 kernels (14g) 102 1g 11g 2g .2g 0.8g
Macadamia butter 1 tablespoon (14g) 97 2g 10g 2g 1g 1g
Hazelnuts 12 nuts (17g) 106 2.5g 10g 3g 1.5g 1.5g
Peanuts 1/4cup (36.5g) 207 9.5g 18g 6g 3.5g 3g
Peanut butter (chunky salted) 1 tablespoon (16g) 94 4g 8g 3.5g 1.5g 2g
Peanut butter (smooth salted) 1 tablespoon (16g) 96 3.5g 8g 4g 1g 3g
Pecans 10 halves (14g) 98 1.3g 10g 2g 1.5g 0.5g
Pili nuts 1/4 cup (30g) 210 3g 24g 1g 1g 0g
Pine nuts 2 tablespoons (20g) 148 2.7g 14g 2g 1.3g 0.7g
Pistachios 25 nuts (17.5g) 98 3.5g 8g 5g 2g 3g
Pumpkin seeds (hulled) 1/4 cup (30g) 180 9g 14g 4g 3g 1g
Sesame seeds 2 tablespoons (18g) 103 3.2g 9g 4g 2g 2g
Sunflower seeds (hulled) 1/4 cup (30g) 160 6g 15g 6g 3g 3g
Sunflower seed butter 1 tablespoon (16g) 99 2.8g 9g 4g 1g 3g
Tahini (sesame paste) 1 tablespoon (15g) 89 2.6g 8g 3g 1g 2g
Walnuts 7 halves (14g) 93 2g 9g 2g 1g 1g

Dairy foods – falls under both the fat/protein category. Most dairy products are allowed but just make sure to opt for the full fat version and preferbly organic and raw, if possible. Remember, fat is fuel, and the reason we would eat dairy is for the high-quality fat. Don’t be fooled by the garbage claims that low fat yogurt with mountains of fruit sugar added is healthy!

Dairy Products

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Blue cheese 1 oz. (28g) 100 6g 8g 0.7g 0g 0.7g
Brie 1 oz. (28g) 95 6g 8g 0.1g 0g 0.1g
Cheddar or colby 1 oz. (28g) 115 6.5g 9.5g 1g 0g 1g
Cream cheese 2 tablespoons (29g) 100 2g 10g 1.6g 0g 0.6g
Feta 1 oz. (28g) 75 4g 6g 1g 0g 1g
Goat cheese (soft) 1 oz. (28g) 75 5g 6g 0g 0g 0g
Gouda 1 oz. (28g) 100 7g 8g 0.6g 0g 0.6g
Mozzarella (whole milk) 1 oz. (28g) 85 6.3g 6.3g 0.6g 0g 0.6g
Parmesan 1 oz. (28g) 111 10g 7.3g 1g 0g 1g
Swiss 1 oz. (28g) 111 7.6g 9g 0.4g 0g 0.4g
Cottage cheese (2% fat) 1/2 cup (113g) 92 12g 2.5g 5g 0g 5g
Cottage cheese (creamed) 1/2 cup (105g) 103 11.7g 4.5g 3.5g 0g 3.5g
Ricotta (whole milk) 1/2 cup (124g 216 14g 16g 4g 0g 4g
Sour cream 1 tablespoon (12g) 24 0.3g 2.3g 0.6g 0g 0.6g
Yogurt (plain unsweetened/whole milk) 4 oz. (113g) 69 4g 3.7g 5.3 0g 5.3
Heavy whipping cream or double cream (fluid) 1 tablespoon (15g) 51 0.4g 5.4g 0.4g 0g 0.4g
Heavy whipping cream or double cream (whipped) 1/2 cup (60g) 204 1.7g 22g 1.6g 0g 1.6g

Proteins: this is vital component of any diet. Protein fuels your body with essential amino acids, helps regulate organs and builds muscle and connective tissues. However, it is possible to consume too much protein on keto.

Gluconeogenesis is the process of breaking down amino acids (found in protein) into glucose for fuel. This spikes your insulin and reduces the level of ketones in your bloodstream.

This is why moderate protein is needed to stay in ketosis. To prevent gluconeogenesis while maintaining muscle mass, roughly 30% of your calories should come from protein. As with fats, make sure these calories come form healthy sources. choose highest quality meat or eggs you can afford, hand chose grassfed, organic options whenever possible.

  • Beef, preferably fattier cuts like steak, veal, roast, ground beef and stews
  • Poultry, including chicken, quail, duck, turkey and wild game — try to focus on the darker, fattier meats
  • Pork, including pork loin, tenderloin, chops, ham, bacon and ground
  • Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish and mahi-mahi
  • Shellfish, including oysters, clams, crab, mussels and lobster
  • Organ meats, including heart, liver, tongue, kidney and offal
  • Eggs, including deviled, fried, scrambled and boiled — use the whole egg
  • Lamb meat
  • Goat meat

Carbohydrates: Keto diet, you want to get majority of your carbs from veggies such as leafy greens, asparagus, broccoli, cauliflower and most other veggies that grow above the ground. Avoid starchy veggies that grow below the ground such as potatoes, corn, and parsnips. You can get the rest of the carbs form nuts, seeds, small amount of dairy and fruits like berries.

Vegetables

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Alfalfa sprouts 1/2 cup (43g) 15 1.5g 0g 2g 1g 1g
Artichoke hearts, marinated 4 pieces (64g) 60 0g 6g 4g 2g 2g
Artichoke hearts, canned 1 heart (16g) 15 0g 1.5g 1g 0.5g 0.5g
Arugula 1 cup (20g) 5 0.5g 0g 0.5g 0g 0.5g
Beans, green, snap, string, wax 1/2 cup (50g) 16 1g 0g 3.5g 1.5g 2g
Bok choy (pak choi) 1 cup (70g) 9 1g 0g 1.5g 1g 0.5g
Boston/bibb lettuce 1 cup (55g) 7 1g 0g 1g 1g 0g
Broccoli florets 1/2 cup (36g) 10 1g 0g 2g 1g 1g
Cabbage, green, red, savoy 1/2 cup (60g 8 0.4 0g 2g .9g 1.1g
Cauliflower florets 1/2 cup (54g) 13 1g 0g 3g 1g 2g
Celery 1 stalk (40g) 6 0g 0g 1g 0.5g 0.5g
Chicory greens 1/2 3 0g 0g 1g 0.5g 0.5g
Chinese cabbage (pak-choi) 1/2 cup, shredded (35g) 5 0.5g 0g 1g 0.5g 0.5g
Chives 1 tablespoon (3g) 1 0.1g 0g 0.1g 0.1g 0g
Cucumber (with peel) 1/2 cup, sliced (52g) 8 0.3g 0g 2g 0.3g 1.7g
Daikon radish 1/2 cup (58g) 9 0.4g 0g 2g 1g 1g
Endive 1/2 cup (25g) 4 0.3g 0g 1g 1g 0g
Escarole 1/2 cup (75g) 14 1g 0g 2.3g 2g 0.3g
Fennel, bulb 1/2 cup (44g) 13 0.5g 0g 3g 1g 2g
Greens, mixed 1 cup (36g) 5 0.5g 0g 1g 0.5g 0.5g
Iceberg lettuce 1 cup (72g) 10 0.7g 0g 2g 1g 1g
Jicama 1/2 cup (60g) 23 0.5g 0g 5g 3g 2g
Loose-leaf lettuce 1 cup (57g) 8 0.5g 0g 3g 1g 2g
Mung bean sprouts 1/2 cup (52g) 16 1.5g 0g 3g 1g 2g
Mushrooms, button, fresh 1/2 cup (35g) 8 1g 0g 1g 0.3g 0.7g
Olives, black 5 (19g) 30 0g 3g 1g 0g 1g
Olives, green 5 (14g) 20 0g 2g 0.5g 0.4g 0.1g
Onion 2 tablespoons, chopped (20g) 8 0.2g 0g 2g 0.5g 1.5g
Parsley 1 tablespoon (4g) 1 0.1g 0g 0.2g 0.1g 0.1g
Peppers, green bell 1/2 cup (75g) 15 1g 0g 3.5g 1.5g 2g
Peppers, red bell 1/2 cup (75g) 23 1g 0g 4.5g 1.5g 3g
Radicchio 1/2 cup (20g) 5 0.3g 0g 1g 0.2g 0.8g
Radishes 6 (12g) 2 0g 0g 0.4g 0.2g 0.2g
Romaine lettuce 1 cup (47g) 8 0.5g 0g 1.5g 1g 0.5g
Scallion/green onion 1/4 cup (25g) 8 0.5g 0g 2g 1g 1g
Spinach 1 cup (30g) 7 1g 0g 1g 0.7g 0.3g
Tomato 1 small (90g) 16 1g 0g 3.5g 1g 2.5g
Tomato 1 medium (123g) 22 1g 0.25g 5g 1.5g 3.5g
Tomato, cherry 5 (85g) 15 1g 0.2g 3.3g 1g 2.3g
Watercress 1/2 cup (17g) 2 0.4g 0g 0.2g 0.1g 0.1g

Cooked Vegetables

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Artichoke 1/2 medium (60g) 32 1.7g 0g 7g 3.5g 3.5g
Asparagus 6 spears (90g) 20 2g 0g 4g 2g 2g
Bamboo shoots, canned, sliced 1/2 cup (66g) 12 1g 0g 2g 1g 1g
Beans, green, wax, string, snap 1/2 cup (63g) 22 1g 0g 5g 2g 3g
Beet greens 1/2 cup (72g 19 2g 0g 4g 2g 2g
Bok choy (pak choi) 1/2 cup (85g) 10 1.3g 0g 1.5g 1g 0.5g
Broccoflower 1/2 cup (34g) 10 1g 0g 2g 1g 1g
Broccoli 1/2 cup (78g) 27 2g 0g 5.5g 2.5g 3g
Broccoli rabe 1/2 cup (85g) 28 3.3g 0.5g 2.7g 2.4g 0.3g
Brussels sprouts 1/4 cup (40g) 14 1g 0g 3g 1g 2g
Cabbage, green 1/2 cup (75g) 17 1g 0g 4g 1.5g 2.5g
Cabbage, red 1/2 cup (75g) 22 1g 0g 5g 2g 3g
Cabbage, savoy 1/2 cup (73g) 17 1.3g 0g 4g 2g 2g
Cardoon 1/2 cup (80g) 18 0.5g 0g 4g 1.5g 2.5g
Cauliflower 1/2 cup (62g) 14 1g 0.3g 2.5g 1.5g 1g
Celery 1/2 cup (75g) 14 0.5g 0g 3g 1.2g 1.8g
Chard, swiss 1/2 cup (88g) 18 2g 0g 3.5g 2g 1.5g
Chayote 1/2 cup (80g) 19 0.5g 0.4g 4g 2g 2g
Collard greens 1/2 cup (95g) 31 2.5g 1g 5.5g 4g 1.5g
Dandelion greens 1/2 cup (53g) 17 1g 0.3g 3.5g 1.5g 2g
Eggplant 1/2 cup (50g) 17 1g 0g 4g 1g 3g
Escarole 1/2 cup (75g) 14 1g 0g 2.3g 2.1g 0.1g
Fennel, bulb 1/2 cup (44g) 13 0.5g 0g 3g 1.5g 1.5g
Hearts of palm 1 heart (33g) 9 1g 0.2g 1.5g 1g 0.5g
Kale 1/2 cup (65g) 18 1g 0g 4g 1.5g 2.5g
Kohlrabi 1/4 cup (41g) 12 1g 0g 3g 0.5g 2.5g
Leeks 1/2 cup (52g) 16 0.5g 0g 4g 0.5g 3.5g
Mushrooms, button 1/4 cup (39g) 11 1g 0g 2g 1g 1g
Mushrooms, shiitake 1/4 cup (36g) 20 0.5g 0g 5g 1g 4g
Mustard greens 1/2 cup (70g) 18 2g 0.3g 3g 1.5g 1.5g
Nopales (cactus pads) 1/2 cup (75g) 11 1g 0g 2.5g 1.5g 1g
Okra 1/2 cup (80g) 18 1.5g 0g 3.5g 2g 1.5g
Onion, yellow; sauteed 1/4 cup (22g) 29 0g 2.5g 2g 0.5g 1.5g
Peppers, green bell; chopped 1/4 cup (29g) 37 0g 3.5g 1g 0.5g 0.5g
Peppers, red bell; chopped 1/4 cup (27g) 35 0.3g 3.5g 2g 0.5g 1.5g
Pumpkin 1/4 cup (61g) 12 0.5g 0g 3g 1g 2g
Sauerkraut 1/2 cup; drained (71g) 13 0.7g 0g 3g 2g 1g
Shallots 2 tablespoons (20g) 14 0.5g 0g 3.5g 0.5g 3g
Spaghetti squash 1/2 cup (78g) 21 0.5g 0g 5g 1g 4g
Spinach 1/2 cup (90g) 21 3g 0g 3g 2g 1g
Summer squash 1/2 cup (90g) 21 1g 0.4g 3.5g 1g 2.5g
Tomato 1/4 cup (60g) 11 0.5g 0g 2.5g 0.5g 2g
Turnips (white), mashed 1/2 cup (115g) 25 1g 0g 6g 2.5g 3.5g
Zucchini 1/2 cup (90g) 14 1g 0.3g 2.5g 1g 1.5g

Fruit

  • must be consumed limited and eaten in very small amounts, as they have high sugar content (besides avocados). When you do eat fruits, choose lower-sugar options like:
Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Avocado, Hass (Florida) 1/2 fruit (152g) 182 3.5g 15g 12g 8.5g 3.5g
Blackberries, fresh 1/4 cup (36g) 15 0.5g 0.2g 3.5g 2g 4g
Blackberries, frozen 1/4 cup (38g) 24 0.5g 0.2g 6g 2g 4g
Blueberries, frozen 1/4 cup (39g) 20 0.2g 0.3g 5g 1g 4g
Cherries, sour, fresh, w/o pit 1/4 cup (39g) 19 0.4g 0.1g 5g 1g 4g
Cherries, sweet, fresh, w/o pit 1/4 cup (39g) 24 0.4g 0.1g 6g 1g 5g
Cranberries, raw, chopped 1/4 cup (28g) 13 0.1g 0g 3g 1g 2g
Currants, fresh, red and white 1/4 cup (28g) 16 0.4g 0.1g 4g 1g 3g
Gooseberries, raw 1/4 cup (38g) 16 0.3g 0.2g 4g 1.5g 2.5g
Loganberries, frozen 1/4 cup (37g) 20 0.6g 0.1g 5g 2g 3g
Melon, cantaloupe, balls 1/4 cup (44g) 15 0.4g 0.1g 3.5g 0.5g 3g
Melon, honeydew, balls 1/4 cup (44g) 16 0.2g 0.1g 4g 0.5g 3.5g
Melon, balls, frozen 1/4 cup (43g) 14 0.4g 0.1g 3.5g 0.5g 3g
Raspberries, fresh 1/4 cup (31g) 16 0.4g 0.2g 4g 0.5g 3.5g
Raspberries, frozen 1/4 cup (35g) 18 0.4g 0.2g 4g 2g 2g
Strawberries, fresh, sliced 1/4 cup (42g) 13 0.3g 0.2g 3g 1g 2g
Strawberries, frozen 1/4 cup (37g) 13 0.2g 0g 3.5g 1g 2.5g
Strawberry, fresh 1 large (18g) 6 0.1g 0.1g 1.5g 0.5g 1g

Vegan Options

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Almond milk, unsweetened 1 cup (240 mL) 29 1g 3g 2g 1g 1g
Hemp milk, unsweetened 1 cup (236 mL) 50 2g 4g 1g 0g 1g
Natto 1/4 cup (44g) 92 8.5g 5g 5.5g 2.5g 3g
Shirataki noodles 4 oz. (113g) 20 1g 0.5g 2g 2g 0g
Soy milk, plain, unsweetened 1 cup (240 mL) 79 7g 4g 4g 1g 3g
Tempeh 1/2 cup (83g) 159 17g 9g 6g 0g 6g
Tofu, firm 4 oz. (113g) 70 8g 3g 3g 0g 3g
Tofu silken, soft 4 oz. (113g) 62 5.5g 3g 3.3g 0g 3.3g
Tofu bacon 2 strips (20g) 40 4g 2g 0.53g 0.3g 0.23g
Tofu Canadian bacon 3 slices (57g) 70 14g 0.5g 2.g 0.5g 1.5g
Tofu bulk sausage 2 oz. (57g) 60 7g 0g 7g 3g 4g
Tofu link sausage 2 links (64g) 130 9g 4g 15g 3g 12g
Vegan cheese (no casein) 1 slice (19g) 35 1g 2g 5g 0g 5g
Vegan cheese (no casein) 1 oz. (28g) 70 1g 7g 2g 1g 1g
Veggie burger 1 burger (70g) 124 11g 4.4g 10g 3.5g 6.5g
Veggie crumbles 3/4 cup (55g) 80 8g 1;5g 9g 1g 8g

Acceptable Keto Drinks

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Broth/bouillon (not low sodium; no added sugar) 1 cup (235g) 27 6.25 0g 0.79 0g 0.79
Club soda 1 can (474g) 0 0g 0g 0g 0g 0g
Caffeinated or decaffeinated coffee 1 cup (237g) 2 0.54g 0.05g 0g 0g 0g
Caffeinated or decaffeinated tea 1 cup (245g) 2 0.54g 0g 0g 0g 0g
Lemon juice (2.5g) and lime juice (2.9g) 1 lemon or lime (48g) 11 0.17g 0.12g 3.31g 0.1g 3;21g
Unsweetened almond milk 1 cup (262g) 39 1.55g 2.88g 1.52g 0g 0g
Unsweetened hemp milk 1 cup (236g) 50 2g 4g 1g 0g 1g

Alcohol

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Beer (light) 12 oz. (336g) 96 0g 0g 3g 0g 3g
Bourbon 1 oz. (28g) 70 0g 0g 0.03g 0g 0.03g
Champagne 3.5oz. (100g) 87 0.07g 0g 2.9g 0g 2.8g
Gin 1 oz. (28g) 73 0g 0g 0g 0g 0g
Rum 1 oz. (28g) 64 0g 0g 0g 0g 0g
Scotch 1 oz. (28g) 70 0g 0g 0g 0g 0g
Sherry (dry) 2 oz. (57g) 69 0g 0g 0g 0g 0g
Vodka 1 oz. (28g) 64 0g 0g 0g 0g 0g
Wine (red) 5 oz. (140g) 125 0.1g 0g 3.84g 0g 3.84g
Wine (white) 5 oz. (140g) 121 0.1g 0g 3.82g 0g 3.82g

Dressings

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Blue cheese dressing 2 tablespoons (30g) 140 1g 14g 1g 0g 1g
Caesar salad dressing 2 tablespoons (30g) 140 1g 16g 1g 0g 0.5g
Italian dressing 2 tablespoons (30g) 71 0.12g 6.2g 3.6g 0g 3.6g
Lemon juice 2 tablespoons (30g) 7 0.11g 0.07g 2.1g 0.1g 2g
Lime juice 2 tablespoons (30g) 8 0.13g 0.02g 2.6g 0.1g 2.4g
Oil and vinegar 2 tablespoons (32g) 144 0g 16g 0.8g 0g 0.8g
Ranch dressing 2 tablespoons (30g) 129 0.4g 13.4g 1.7g 0g 1.7g

Sweeteners

Sweeteners are tricky, so choose with caution if you do use them. The best option is to avoid sweet foods as much as possible so you lose the taste for them and don’t have to deal with cravings, but when you do use sweeteners, here are some guidelines to keep in mind:

  1. Only use low glycemic index sweeteners, as they won’t affect your blood sugar levels or contribute to your carb intake.
  2. Try to stay away from sweeteners that use the sugar alcohol maltitol (which is high glycemic) or filler ingredients like dextrose or maltodextrin. This even applies to low- or no-calorie and low- no-sugar sweeteners.

Here are some safe, low-glycemic sweetener options (nutrition facts may differ based on the brand you choose):

Food Serving Size Calories Protein Fat Total Carb Fiber Net Carb
Stevia (liquid) 4 drops (0.13mL) 0 0g 0g 0g 0g 0g
Erythritol 1 teaspoon (4g) 0 0g 0g 4g 0g 1g
Monk fruit (Luo Han Guo) 1 teaspoon (0.5g) 0 0g 0g 1g 0g 1g
Xylitol 1 teaspoon (4g) 10 0g 0g 4g 0g 1g

For granulated sweeteners, count every 1 teaspoon as 1g net carbs because these products can contain bulking agents which may invoke an insulin response. You can often find blends of the above sweeteners at the store. Just make sure there are no other added ingredients like the ones mentioned above.

If you follow the diet properly, the weight will shed off quickly. Make a meal plan for the week and when you have a day off, I would suggest making meals ahead of time. Esp snacks, if you are running out of food options.

Perfectketo has more charts and info on the diet, if anyone has more questions.

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Keto 101- Make the switch!

keto-1200x640So, you are thinking about starting keto diet? You are probably wondering exactly what it is, how people dont eat carbs, and how on earth to get started. How can one manage keto diet being vegetarian/ eggetarian. That’s exactly how i felt when I first heard about keto. Just know you are not alone.

This post will highlight all the major bullet points of keto. I will also suggest resources that have helped me along the way. Keto is actually a very simple concept when broken down but it is so foreign to our traditional american diets that it can be hard for our brains to process.

what-is-ketosis-e1510605673454

WHAT IS KETO?

First thing to know, keto is short for K E T O G E N I C. A ketogenic diet consists of L O W  C A R B,   H I G H  F A T , M O D E R A T E  P R O T E I N  meals. The goal on a ketogenic diet is to keep your body in the natural state of nutritional ketosis. Nutritional ketosis is a process by which the body burns FAT for fuel instead of glucose. Glucose is consumed in many forms (sugar, protein, and carbohydrates) that all break down into glucose. When your body learns to burn fat for energy, one result is weight loss! Another result is the production of K E T O N E S in the liver. These ketones give you energy!

When you eat something high in carbs, your body will produce glucose and insulin.

  • Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
  • Insulin is produced to process the glucose in your bloodstream by taking it around the body.

Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

It’s important to note that keto is a L I F E S T Y L E and not a diet. Much like diabetics who avoid sugar or Celiac patients who avoid gluten, keto is about avoiding carbs. The majority of carbohydrates come in the form of processed foods (cereals, breads, pastas, sauces, sugary foods, sodas, etc.). These foods have little to no nutritional value, even though they might taste delicious. Most people have heard the correlation between sugar and cocaine. It is said that sugar is M O R E addictive to humans than cocaine! Think about the last time you went a while without sugar. Did you experience headaches, nausea, fatigue, or irritability? Doctors call that withdrawal. Much like drugs, sugar has the same effect on our bodies.

So, when you switch to a ketogenic diet, you stop feeding your body extraneous sugar and carbs. The result is nutritional ketosis and healthful bliss!

ketosis-diet-benefit_1024x1024

WHAT CAN YOU EAT ON KETO?

Eating keto is much tastier than it sounds! Replacing carbs with fat is easy and I’ll show you how!

EXAMPLE:

Before keto, you might eat a egg and cheese biscuit and a cup of coffee with cream and two sugars. If you are indian, you tend to adapt to high carb diet such as roti/bhakri/poha/toast/mamra/khakra with your tea.

On keto, you omit the biscuit and sugar. Replace the sugar with a natural sweetener (erythritol, xylitol, Stevia, Monkfruit extract, etc.). Sandwich your veggies and cheese between two eggs! For indian breakfast, you can make paneer scramble, coconut flour thepla, almond flour paratha, poha made with cauliflour, almond flour bread toasted with butter or cheese/eggs. You have unlimited options.

In the standard American diet, the average person eats 225g-325g of carbohydrates PER DAY! On a ketogenic diet, the recommended amount of carbohydrates per day is 20g or less (or 5% of your daily caloric intake)! Talk about a huge difference! If you do laid back keto as a beginner you can get away with 30g of carbohydrates per day.

The majority of your meals will come from high fat foods. Think along the lines of eggs, heavy cream, cheeses, fatty meats, avocados, nuts, low carb vegetables.

EXAMPLE:

Before keto, you might order subway, taco bell, french fries, a side salad with croutons and ranch, and a sweet tea. We eat so much junk/fast foods without thinking of the carb intake.

On keto, you would make breads using almond/coconut flour (this includes thepla, parathas, idli, dosa, etc) , side of low carb veggies, sparkling water or any drink with keto approved sweetner.

EXAMPLE:

Before keto, you might have 3 soft tacos with refried beans and rice and a margarita. I can easily eat this since I LOVE MEXICAN FOOD! Its our favorite place to go!

On keto, you cant afford to eat outside unless you eat meat, then you can skip the carbs and just eat fajitas stir fry on lettuce wrap. but if you are vegetarian/eggetarian then you could make a cheese shell (or lettuce wrap), cheese, salsa, guacamole, and queso with a Coke Zero.

So, as you can see, keto-friendly foods can be just as delicious and satisfying as their unhealthy counterparts. Yes, you’re eliminating refined sugar, processed foods, grains, pastas, and most fruits but you’re gaining so much in return! You’ll be surprised how much you DON’T miss them after eliminating those foods for just a week! Believe it or not, once you are in ketosis, you won’t even crave all of the foods you used to. Once you’ve detoxed from sugar, you’ll have a feeling of purity that you didn’t even know existed!

WHY SHOULD YOU EAT KETO?

Other than the fact that processed foods are bad for you, eating low carb has a plethora of positive side effects.

No. 1– Most of us have extra fat on our bodies. Why not let your body work FOR YOU and burn fat cells that are already stored up in your body for energy instead of feeding it excess? When you become fat adapted (that just means you are burning fat for fuel), your body will use up the fat cells already in your body FIRST before saving new ones. This is why so many people see amazing weight loss results eating keto!

No. 2– Mental clarity, reduced anxiety, and depression. Many people on low carb diets attest to feeling better mentally as well as physically. Some people are able to stop taking anti-depressants after successful low-carb eating. Personally, I can faithfully admit that I have less brain fog and bouts of depression than I did before eating low carb. My mood swings are virtually non-existent and my overall happiness has rebounded.

No. 3– Reversal of chronic illnesses, reduced/eliminated inflammation, and overall better health. I use to suffer from severe acid reflux and since starting keto, I have noticed a significant reduction in discomfort and flareups. I have personally known lots of people who are on keto and their cholestrol /bp levels have drastically has reduced over 6 month period and some have been off their medications now. Low carb diets are also known to help women who suffer from PCOS, infertility, and gynecologic issues. People with auto-immune diseases have been able to significantly reduce their symptoms as well. **Please consult your doctor before beginning any new diet regimen.**

No. 4- Freedom from unhealthy relationships with food. You will no longer feel like a slave to food after adapting to a ketogenic diet. When you learn how to fuel your body efficiently, you will find that food does not become your enemy any longer. Your relationship with food will turn from one of food for comfort to food for nutrition. I can go to birthday parties without eating cake. I can take my kiddo to get pizza without feeling like I’m “missing out”. My family time doesn’t revolve around food anymore. Instead, we spend time making memories. As someone who used food for comfort, celebration, and recreation, I can attest that I no longer feel like a slave to my bad habits.

No. 5– Because it’s awesome!!! If I could bottle up how clean your body will feel, how much better you will sleep, how much happier you will be eliminating carbohydrates and sugar from your diet, I’d be a rich woman! By eating clean, nutrient rich, God provided foods, your body is going to thank you abundantly.  I feel so much energetic, lighter, face glows, mental clarity, and overall happiness.

MAKE THE SWITCH

Common sense tells us that foods from nature, in their purest form, are the most beneficial to us so why continue to stuff it with rice, pasta, bread, cookies, donuts, ice cream, and candy? If you’re serious about starting the ketogenic diet, I HIGHLY recommend you read The Keto Diet by Leanne Vogel. Every person that contacts me for advice is told to R E A D  T H I S  B O O K  F I R S T! It is that good!

If you have any questions about keto, I’m happy to help answer them the best way I know how. And if I can’t answer them, I’ll point you in the right direction!

I will be posting keto vegetarian/ indian keto recipes soon! Please ask if you have any questions.