Keto Diet Guidelines

The ketogenic diet (keto) is a low carb, high fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones.

A ketogenic diet can help you lose slightly more weight than a low fat diet. This often happens with less hunger.

When eating out a Keto dieter should select a meat, fish, or egg-based dish with extra veggies instead of carbs or starches, and have cheese for dessert.

There are several versions of the keto diet. The Standard Ketogenic Diet (SKD) is the most researched and most recommended. This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.

You can eat a wide variety of tasty and nutritious meals on a ketogenic diet. It’s not all meats and fats. Vegetables are an important part of the diet.

Keto Friendly Foods

Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate.
  • OILS Coconut; sesame; avocado; peanut
  • FLOUR Almond flour; coconut flour; cauliflower Rice
  • NUTS & SEEDS Olives; walnut; chia seeds; flax seeds; almonds; Sunflower seeds; pumpkins seeds
  • SEAFOOD Sardines, salmon oysters; mackerel; most Canned fish
  • OTHER Cheese; cream; butter; tahini; sour cream; yogurt; Cream cheese; Ricotta (full fat) 70% dark chocolate Eggs; bacon; sugar free jellies;
  • FRUIT Only berries (limited); onions; tomato avocado
  • OTHER VEG Spinach; kale; Brussel sprouts’ cabbage; cauliflower; Broccoli; leeks; chives; onion; garlic; scallions; asparagus; Lettuce (for lettuce cups); bok choy; beans (limited) Zucchini;
  • PROTEIN Eggs; sausage; ham; bone-in pork chops; grass fed beef; Anchovies; chicken; minced pork and beef; lamb (limited)
  • STOCK All
  • OTHER FOR RECIPES Fresh basil; coriander; coconut flakes (unsweetened)
  • KETO special products to purchase Spinach (shirtaki) Pasta (Micale noodles) Cookie mix; chocolate bars -other
  • VITAMINS Potassium; magnesium; sodium; Omega 3; multivitamins
Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low carb veggies. Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.

Ketosis Side Effects

Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. Modifying your diet and practicing intermittent fasting can help you enter ketosis faster. Certain tests and symptoms can also help determine whether you’ve entered ketosis.

  • The ketone acetone is partly expelled via your breath. It can cause bad or fruity-smelling breath for people on a keto diet.
  • You may lose a noticeable amount of weight as early as your first week on the keto diet. This may be water weight, but fat loss may soon follow.
  • A keto diet can significantly reduce appetite and hunger. If you feel full and don’t need to eat as often as before, then you may be in ketosis.
  • Initially, you may suffer from tiredness and low energy. This will pass once your body becomes adapted to running on fat and ketones.
  • Many long-term keto dieters report improved brain function and more stable energy levels, likely due to the rise in ketones and more stable blood sugar levels.
  • You might experience digestive issues, such as constipation or diarrhea, when you first switch to a keto diet.
  • Poor sleep and insomnia are common symptoms during the initial stages of ketosis. This usually improves after a few weeks.

Getting Into Ketosis

During nutritional ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy. Ketones are also known as ketone bodies.
  • Limiting your carb intake to 20–50 net grams per day lowers your blood sugar and insulin levels, leading to the release of stored fatty acids that your liver converts into ketones.
  • Consuming coconut oil provides your body with medium-chain triglycerides (MCTs), which are quickly absorbed and converted into ketones by your liver.
  • Engaging in physical activity can increase ketone levels during carb restriction. This effect may be enhanced by working out in a fasted state.
  • Consuming at least 60% of calories from fat will help boost your ketone levels. Choose a variety of healthy fats from both animal and plant sources.
  • Consuming too little protein can lead to muscle mass loss, whereas excessive protein intake may suppress ketone production.