Keto Diet Explained: the 411

Need the keto diet explained? Look no further. Keto is short for ketogenic, and the boon of this strict high-fat, low-carb diet is that it helps you trigger and maintain the metabolic state called ketosis. In ketosis, your body burns fat for energy, rather than the easy glucose fuel you get from carbs and sugar.

Sounds like a perfect combo for weight loss, right?

But before you sign up, there are a few things you need to know. This diet is stricter than its cousin Paleo, so you’ll need to pay extra attention to the ratios of food you’re eating. Plus, while the research is promising, especially for people who want to lose weight, reduce their cholesterol or prevent diabetes, there are a few side effects you’ll want to know about.

Here’s the 411 on Keto.

As we’ve discussed earlier this month, once your body has burned up all its glucose for energy, it will begin making a compound from our stored and dietary fat called ketones to burn instead. Ketones are beneficial for “fat loss, suppressing our appetites, boosting mental clarity and lowering the risk for a number of chronic diseases”. While the Keto diet is high in protein, It’s important to eat a wide variety of food to prevent any deficiencies in micronutrients, such as selenium, magnesium, phosphorus, and vitamins B and C.

In general, “fats provide about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent”. You want to keep your net carb intake under 30 grams total per day, which is the carbs you’re eating minus the fiber. To determine the amount of protein you can have, calculate “0.8 times your lean mass”, which is your body weight after you have factored out your body fat.

What can I eat?

Similar to Paleo, your food options consists of:

• Grass-fed meats and seafood
• Cage-free eggs and egg yolks
• Non-Starchy vegetables, like leafy greens, broccoli, cabbage, Brussels sprouts and cauliflower
• Veggies that are slightly higher in carbs, like asparagus, mushrooms, bamboo shoots, bean sprouts, bell pepper, sugar snap peas, water chestnuts, radishes, jicama, green beans, wax beans, and tomatoes
• Fat-based fruit like avocado
• (For a full list, click here.)

Now, Keto also allows dairy, which often times becomes a primary source of fat for a lot of people trying Keto for the first time. Be careful here! If you’ve been reading my blog for awhile you know that cow dairy is highly inflammatory and should be avoided.

But there are some other unusual but delicious additions of:

• Organ meats like liver
• Fermented foods, like sauerkraut, kimchi, and kefir
• Bone broth

I especially love bone broth because it’s so full of gut and skin loving goodness. It’s nutrient-dense and aids in digestion, reduces inflammation and contains “the valuable amino acids, collagen, gelatin and trace minerals” you cannot find in a store-bought broth. It’s good for your gut, your joints, your skin and your immune system. You can make it at home yourself, or purchase homemade versions at your local farmers’ market or sometimes your grocery in the specialty food section — there is also a variety of brands that deliver.

This eating plan will require that you pay more attention to your meals, so remember to start with small adjustments if you need to, and round up recipes that get you excited to be in the kitchen. Here are a few starting places:

• Easy Keto Protein Coffee
• Ketogenic Diet on Greatist
• Coconut Aminos: How To Use This Must-Have Keto & Paleo Pantry Staple
• Great Keto Snacks And Meals You Should Try This Summer

Body Adjustments

When beginning any new eating plan, you have to expect that your body will need time to adjust, so you may feel groggy, irritable or even a little constipated when you first switch to a very low carb diet. This is often called “the Keto flu”, but never fear, your symptoms will abate as your body adjusts. Just like a regular flu, increase your electrolytes with coconut water to stay hydrated, and give your body the extra rest it’s craving. You may even try adding a little extra salt into your diet during this transition to ease the discomfort. Plus, bone broth is just like a cup of chicken soup to the Keto flu, so grab a mug and let it work its magic.

Workin’ out

If you’re a fan of high-intensity exercise, like SPIN class or cross training, you may notice that you will need to adjust to the lack of easy fuel from carbohydrates in the beginning, but the power will eventually return to your workouts. If you’re an endurance athlete, like long distance runners, cyclists or swimmers, you’re in luck! Keto may be the right fit to boost your fat burning.

Have you given Keto a try already? What questions do you still have? Let me know in the comments below!

LOVE + healthy ketosis!