There’s a lot of information online on the ketogenic diet, what it is, what the benefits are and what you can and can’t eat. I’m hoping to break this guide down into something like a keto for dummies, explaining what the keto diet is in layman terms so beginners can understand the diet better.
I’ll drop in links to research and medical info here and there so you can continue to read up on this diet and determine if it’s right for you, but for the most part I’m aiming to keep things very very simple. So let’s get to it.
In this post you'll find:
- What is the Keto Diet?
- What happens to excess ketones?
- How do you get into ketosis?
- Only 20 grams of carbs?
- The Benefits of the Keto Diet
- How will you know when you’re in ketosis?
- What foods do you eat on the keto diet?
- Side Effects of the Keto Diet
- The Important Things to Remember on the Keto Diet
What is the Keto Diet?
First things first, what the heck is the keto diet?
You and I both know that when later comes this excess in storage never gets used because
What if you were to stop eating carbs altogether? Then you would be starving your body of it’s energy source. Your body would begin to process fat for fuel instead of carbs. Your liver turns fat into ketones, a fuel source just like glucose. Perhaps an even better source of energy than glucose if you ask me (and most experts.)
The process by which your liver turns fat into ketones is called ketosis. This is a metabolic state that your body enters where it’s burning fat for energy instead of carbs like we’re used to.
What happens to excess ketones?
The beauty about ketones is that they do not get stored as fat. They are peed out and even breathed out.
While this is exciting, it doesn’t mean you can eat fat with abandon. We’ll talk more about this later.
How do you get into ketosis?
To get into ketosis, the metabolic state where you are now burning fat for fuel instead of carbs, you need to be consuming only 20g of carbs or less per day.
It’s super important to check all your food labels and prepare most of your own meals to avoid hidden carbs from getting into your food since carbs (and sugar, aka more carbs) are everywhere.
That means to get into a state of ketosis, you will be eating much more healthy fats than before and consuming no sugar and much much less carbs.
It sounds crazy to be consuming fat in order to lose fat but understand that fat ins’t the culprit here, it’s sugar.
We know sugar is bad for us and carbs are broken down into sugar. Clean healthy fruit compote on whole grain bread still equals carbs on top of carbs which all gets broken down into sugar.
Only 20 grams of carbs?
Yes. It is the widely accepted rule that your daily carb intake should be below 20g of carbs to get into and stay in a state of ketosis.
Some people can go up to 50g of carbs and be ok so you may want to test and monitor your ketone levels (spoken of below) to see where you fall in the range, but for most people it’s below 20g of net carbs.
Fiber and sugar alcohols are often included in the carb count on food labels and so you’ll want to subtract these from the carb count when calculating how much carbs you’re digesting, since fiber and sugar alcohols are not digested by the body but simply passed out as waste.
Net carbs = carbs – fiber and sugar alcohols.
Let’s look at this label for these Quest Protein Chocolate Chip Cookies that are keto friendly.
It looks like a high amount of carbs with 19g in one cookie. However it has 9g of dietary fiber and 6g of sugar alcohol from the Erythritol that’s used to sweeten these cookies.
Yep, this cookie only has 4 grams net carbs when you take out the fiber, much needed by the body to help you stay regular, and the sugar alcohol.
Erythritol is a keto-approved sweetener that is actually sugar-free. Stevia is another popular brand of keto-approved no-calorie, sugar free sweetener. Use these in baking or to sweeten your coffee, tea and keto ice-cream.
The Benefits of the Keto Diet
Of course most of us are here to lose weight but there are other benefits to using fat for energy instead of sugar which makes this lifestyle even more appealing.
I wrote about the benefits of the keto diet here from a science-based perspective as well as my own personal experience with the diet, citing the benefits I have derived.
I’ll just list a few of them for you here:
- weight loss
- low blood sugar (great for reversing diabetes)
- reduced inflammation in the body, a cause of so many other lifestyle diseases
- improved brain health and mental clarity (seriously I am so much more productive when in ketosis)
- better digestion
- improved hormone function (it’s great for those with PCOS and fertility issues!)
- easy breezy monthly cycles (this is related to the point above)
- lots more
energy,beat that feeling of lethargy that comes along with carb-heavy meals
- The keto diet is also used to manage serious illnesses like epilepsy, cancer, high blood pressure, high cholesterol, heart disease, degenerative diseases like
How will you know when you’re in ketosis?
You know you’re in ketosis when you feel euphoria. No, really. Your hunger pangs go away, you have increased energy and mental clarity and you’re dropping them pounds!
You may also have a metallic taste in your mouth or smell it on your breath. It’s not a funky smell, but it’s different.
You can also test for ketones in you blood or urine. I like to use these test strips to monitor the foods that knock me out of ketosis and those that help me get back into ketosis quickly.
I especially check after a night out if my alcohol consumption knocked me out of ketosis.
What foods do you eat on the keto diet?
Everything yummy! Fat is what gives most food it’s flavour so it’s incredible to me that I can slather on bacon all over my brussels sprouts and eat them or get my munchkin to chow down on them even though she’s not a brussels sprout fan.
Download a complete list of foods you can eat in my keto diet grocery list printable below.
If you want the complete guide including foods to avoid, recipes to get started and all the information on this way of eating and how it affects your body, get my keto diet book here!
It’s less than $10 and I’ve compiled all the scientific info I’ve found about the diet, broken down into understandable information so that you can have success on this diet.
The book also helps you to transition out of keto and into a sustainable lifestyle once you’ve hit your goal weight, because you know I like to cycle on and off keto.
Side Effects of the Keto Diet
Everything has a good and a bad side and the keto diet is no different. It would be unfair of me to sing its praises and not tell you about some of the unpleasantries you’re in for in this way of life.
The good news is that all of these things can be avoided or managed easily and naturally. First up, what’s commonly referred to as the keto flu.
What is the Keto Flu?
The keto flu is not really a flu but is the symptoms you may feel once you begin to lessen your carb intake. Carb withdrawal is real and comes with symptoms similar to any other detoxing. You may get headaches, a sore throat, the sniffles and just a very uncomfortable feeling.
I avoided this on my first round of keto by sucking down lime in my water diligently everyday. I also ate a lot of salty foods to restore my electrolyte balance that will be knocked once you lessen your carbs.
I did get a bit of the keto flu on my second cycle but I simply added salt to my water to combat the effects and the flu-like symptoms were kicked to the curb soon after.
Keto Supplements Will Be Necessary
You’ll want to increase your magnesium, potassium and sulfate intake on this diet since keto dieters are usually deficient in these very important nutrients. Here’s a list of other supplements you may want to take while being on the keto diet to maintain the best of health.
These are all natural supplements that many people why aren’t on the keto diet are lacking anyway, but you want to be careful to include them especially when following the ketogenic lifestyle. Especially that magnesium, it will help you to sleep at night.
The Important Things to Remember on the Keto Diet
If you’re going to transition to this lifestyle, it’s important to understand the basics of the diet so that you remain successful.
Always remember that you need to be under 20g of net carbohydrates every day to get and stay in ketosis.
Remember that fat is now your energy source but the quality of fat matters. R
Drink lots of water to keep hydrated as it is easy to become dehydrated on this diet and that will stall your weight loss.
Download apps on your phone to help you track your meals in the beginning. This will help you to see roughly how many carbs and calories your consuming each day and where you need to make any adjustments. Start with the MyFitnessPal app and CarbManager.
Most importantly, don’t be too rigid. Have fun with it and find your comfortable balance. This is a lifestyle change, not a 30 day diet. Don’t get caught up on foods that are keto-approved or not.
Stay within your daily carb count or get back on the wagon as soon as possible if you fall off and don’t be too hard on yourself.
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