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One of the most popular diets at the moment is the ketogenic diet. Though it can be hard to fully embrace every new diet that comes along, this extremely low-carb diet has had some traction, with dedicated followers praising the lifestyle as revolutionary.
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WHAT IS THE KETOGENIC DIET?
The ketogenic diet, also known as the keto diet, is a strict low-carb, high-fat approach to eating that can help people reach a more optimal state of health. Its main function is to help you change your body into a fat-burning state rather than the more natural glucose-burning state. To achieve this, a standard keto diet consists of 70% fat, 20% protein, and 10% carbohydrates. As the majority of the Standard American Diet is based on carbohydrates, the ketogenic diet can be a drastic lifestyle change for many people.
HOW DOES IT WORK?
Similar to the Paleo Diet, and other low-carb diets, the keto diet focuses on non-processed natural foods. However, rather than protein being the focus, the keto diet is about dramatically increasing the amount of fat consumed. The principle behind eating so much fatty foods, is that you are forcing your body to use fat as energy and so that it automatically starts burning the fat stored in your body. Though this may seem impossible to do in a healthy way, there are many healthy natural sources of fat that can be consumed in high quantities.
Our body uses glucose as the main food source. The carbohydrates and protein we eat are converted into glucose, which travels through your blood to provide energy to cells all over our body, including the brain. When your body runs out of glucose, it then starts using the fat stores as fuel instead. This different metabolic state is called ketosis, as the liver starts to convert fat into ketones, which are then used as an alternative fuel source for the brain and the body.
Ketosis is naturally a state for your body, you may come in and out of ketosis and you won't know, especially if you are intermittent fasting. The purpose of the ketogenic diet is to initiate a prolonged state of ketosis to encourage the body to burn as much fat as possible. This fat-burning metabolic state has been shown to have some short-term health effects, which can lead to weight loss and other health benefits.
There are a few varieties of the ketogenic diet that people adopt depending on their lifestyle. For example, some people choose to eat a strict keto diet for 5 days of the week and then, slightly increase their carbs for 2 days of the week. While some athletes or bodybuilders may use the ketogenic diet to affect their weight, they eat high carbs just before working out to get any extra boost of energy.
FOODS ALLOWED ON A KETO DIET
- Tea & coffee: any coffee (regular or decaf), herbal and floral teas, mushroom coffee, and matcha tea.
- Meat: lean cuts of beef, pork, lamb etc., ideally organic and grass-fed. Consuming organs is encouraged, like kidneys, and liver. Unfortunately they are not always easy to find at your local store and have a very strong flavor profile. For this reason, we recommend consuming organs in a supplement form. Wild meats such as rabbit, bison (buffalo), or venison (deer) are delicious options as well.
- Fish & shellfish: all types, and preferably wild-caught. We enjoy creating delicious dishes with mackerel, sockeye salmon, sardines, white shrimps, and flounder.
- Poultry: chicken (whole, breast, or tender), turkey (whole or ground), and duck (whole or breast), ideally organic and pasture raised. Pheasant is also a great choice of wild poultry.
- Eggs: ideally organic and pasture raised.
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Healthy fats: extra virgin olive oil, coconut oil, avocado oil, beef tallow, duck fat, and MCT oil.
- Dairy: organic or grass-fed like butter, ghee, heavy cream, cheese (gruyère, parmesan, comté, mozzarella, swiss emmental, ricotta, feta, pecorino), and yogurt.
- Low-carb vegetables & fruits: avocados, tomatoes, watermelons, lemons, berries, cabbage, cauliflower, broccoli, green beans, eggplans, asparagus, etc.
- Nuts & seeds: almonds, pecans, brazil nuts, chia seeds, macadamia nuts, flax seeds, walnuts, hemp heart, hazelnuts, peanuts, sesame seeds, pine nuts, sunflower seeds.
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Spices & herbs: all dried or fresh herbs and spices.
- Natural low-carb sweeteners: such as xylitol, stevia, monk fruit sweetener or erythritol. To learn more about sweeteners, read our dedicated article: "The Best (and Worst) Sugar Alternatives You Can Eat".
FOOD AVOIDED ON A KETO DIET
- Grains: including quinoa, rice, barley, rye, wheat, etc.
- Beans & Legumes: including lentils, chickpeas, and soybeans.
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Processed Sugars & Artificial Sweeteners: high-fructose corn syrup, cane sugar or juice, maltose, dextrose, invert sugar, rice syrup, molasses, unrefined natural sugars, etc.
- Root & Starchy Vegetables: corn, potatoes, carrots, beetroots, onions, butternut squash, acorn squash, parsnips, etc.
- High-Carb Fruits: bananas, grapes, apples, pears, mangos, pineapple, etc.
- Unhealthy Fats & Highly Processed Food: Trans fats (found in many processed and fried foods, margarine, and some baked goods), vegetable and hydrogenated oils (corn oil, soybean oil, sunflower oil, and canola oil), and low-quality animal fats (non-organic butter, lard, and some fatty cuts of meat).
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Alcohol: Many alcoholic beverages, such as beer, sweet wines, cocktails, and certain liqueurs, contain significant amounts of carbohydrates. These carbs can quickly add up, potentially kicking you out of ketosis by raising your blood sugar and insulin levels. Nevertheless, certain types of alcohol are allowed in moderation due to their low carbohydrate content. Here are some keto-friendly alcohol options: Vodka, Gin, Whiskey, Tequila, Rum, Brandy, Dry red wine (e.g., Cabernet Sauvignon, Merlot, Pinot Noir), Dry white wine (e.g., Sauvignon Blanc, Chardonnay), and "low-carb" or "light" beer. While these options are keto-friendly, alcohol consumption should be limited, as it can slow down the process of ketosis and affect overall health goals.
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MISCONCEPTIONS ABOUT THE KETOGENIC DIET
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It is a high-protein diet: When adopting a ketogenic diet, you actually need to be mindful about how much protein you eat, making sure you stick to the recommended 20% of your daily intake of calories. If too much protein is consumed, the body may come out of ketosis and convert the protein into glucose to use as a fuel source instead of fat.
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Absolutely no carbs: It is important to note that the ketogenic diet does value, to some extent, the importance of maintaining some level of carbohydrate and fiber in the diet. When including vegetables and fruit in your daily meals it is important to choose the varieties that have low levels of sugar carbohydrates. For example, leafy greens, eggplants, zucchinis, cauliflower, and most berries are low on the GI index and are suitable for a ketogenic diet. Check out this list of keto-friendly carbohydrates for guidance on what exact fruits and vegetables are suitable for a keto diet.
- Only for athletes: The keto diet is popular amongst athletes and bodybuilders as it can help with increasing lean muscle mass and fat burn. However, the ketogenic diet can be adopted by anyone, and some experts even say that the diet is possible even if you don't have a regular exercise routine.
HEALTH BENEFITS OF THE KETOGENIC DIET
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Weight loss: Because the keto diet helps you burn fat stores, it is possible that this diet offers more long-term weight loss versus other calorie-counting diets. This may also be due to the diet maintaining low blood sugar levels and reducing insulin resistance, which have both been linked to obesity. This in turn also reduces symptoms of diabetes and even prevents diabetes. The effective weight loss on a ketogenic diet could also be due to the fact that people are changing their standard American diet to a more natural whole-food diet. Eating a high-fat diet also has the effect of suppressing hunger and reducing sugar cravings.
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Focus & energy levels: Many people who convert to a ketogenic lifestyle, say that they experience more consistent levels of energy and more focus throughout their day. This tends to be due to their steady blood sugar levels and lack of sugar highs and crashes. It is also thought that supplying the brain with energy from fat allows you to focus for longer, however, this is still being researched.
- Epilepsy: It has been shown that the ketogenic diet can be a natural way of helping people with epilepsy have more control over their seizures. The diet is often prescribed by doctors, especially for children who suffer terribly with regular seizures, or who don't respond to their medications. When looking to use the ketogenic diet as a remedy for epilepsy, it is always best to consult your doctor before making any lifestyle changes.
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RISKS & CONS OF THE KETOGENIC DIET
The "Keto Flu" is a common side effect when first transitioning to a ketogenic diet and often it can put people off sticking to the diet long-term. Symptoms can include nausea, headaches, and fatigue. However, many keto experts say that these symptoms will disappear within a week or so once your body adjusts and gets into a ketosis state.
Ultimately, it is a lot easier and more efficient for your body to use glucose as its energy. Therefore, being in a state of ketosis is hard to manage in the long term, and it can be a delicate balance to make sure you stay on this diet. Even eating a little too much protein or carbohydrates can take you out of ketosis and out of the ideal fat-burning state.
The main issue with the ketogenic diet is that it is such a new diet, there is very little long-term research done. Some researchers and scientists are concerned about the long-term health risks and what being in a prolonged state of ketosis might do to someone's long-term health. However, the short-term benefits seem to offer people positive results that encourage them to live healthier lives.
Realistically very few people stick to a regimented ketogenic diet long-term as it is extremely hard to do. Often people revert to a more relaxed, simple low-carb high-fat diet. However, this can have its own negative effects as eating a lot of fat without being in ketosis may result in weight gain and increased cholesterol.
If you have any concerns about adopting the ketogenic diet but still want to try it, it is recommended to ask your doctor before starting.
A KETO SAMPLE MENU
At first, it may seem tricky to stick to the fat-to-carb-to-protein ratio in your daily meals. This week-long keto diet meal plan is a great example of the variety of meals that can be eaten on the ketogenic diet.
Monday
- Breakfast - Greek Yogurt with Almond Butter, Cinnamon Granola & Berries
- Lunch - Turmeric Arugula Salad
- Snack - Keto Mini Chocolate Chip Cookies
- Dinner - Creamy Mushroom Chicken
Tuesday
- Breakfast - Mushroom Omelet with Asparagus & Provençal Pistou
- Lunch - Cheesy Stuffed Tomatoes
- Snack - Keto Peanut Butter Cup
- Dinner - Gourmet Lobster Tail with Zucchini Noodles
Tip: To make all sorts of vegetable noodles, we recommend this noodle maker.
Wednesday
- Breakfast - Avocado, Smoked Salmon & Scrambled Eggs
- Lunch - Creamy Avocado Soup with Roasted Chicken
- Snack - Keto Brownie Bites
- Dinner - Stuffed Red Bell Peppers
Thursday
- Breakfast - Peanut Butter & Cinnamon Chia Pudding
- Lunch - Spicy Broccoli Soup with Keto Crackers
- Snack - Keto Barbecue Snack Chips
- Dinner - Vegan Moussaka
Friday
Tip: Use an egg bite maker to meal prep as many egg bites as you'd like. Then store in a food container in your fridge for up to 4 days. For those who don't have time to meal prep, check out these delicious egg bites: Bacon and Cheddar, Spinach, Basil and Feta Egg Whites, Kale and Spinach, and Sausage & Cheese.
- Lunch - Avocado & Turkey Salad with Ceasar Dressing
- Snack - Keto Glazed Pecans
- Dinner - Shrimp Thai Coconut Curry
Saturday
- Breakfast - Keto Blueberry Pancakes with Low Carb Syrup
- Lunch - Green Cauliflower Rice & Steak
- Snack - Keto Brownie Bar
- Dinner - Cream of Mushroom Soup with Grilled Tuna Steak
Sunday
- Breakfast - Bacon & Spinach Omelette with Italian Pesto
- Lunch - Chicken Sausages with Creamy Spanish Gazpacho
- Snack - Keto Protein Cookies
- Dinner - Keto Pizza with Tomato Sauce, Ground Beef & Cheese
THE BEST KETO SNACKS
While adjusting to the keto diet, it can be helpful to have some keto-friendly snacks around so that you resist your sugar cravings.
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Even "healthy" chips can be unsuitable for the keto diet as they are often made from beans or other grains. These keto-friendly tortilla chips are made from pea protein, coconut flour, and a variety of seeds and come in a range of delicious flavors. They also happen to be completely plant-based, showing that it is possible to eat plants and vegetables without overdosing on sugar and unwanted carbs. Product Highlights:
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Made from high quality, natural ingredients, these bite-sized cheese crisps are the most perfect everyday snack! With up to 11g of protein, Sonoma Creamery Cheese Crisps are craft baked and available in classic flavors like Parmesan, Cheddar, and Pepper Jack, as well as unique flavors like Bacon Cheddar, Savory Seed, and Everything Cheddar. With just a sprinkling of gluten-free grain, these snacks are cheesy, airy, and craveably satisfying. Product Highlights:
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Organic Sea Salt Flaxseed Crackers Flackers mission is to inspire healthy lifestyles by crafting nutritionally rich snacks using high-quality, plant-based, organic ingredients. These delicious crackers are made out of 3 simple ingredients, organic flaxseeds, organic apple cider vinegar, and sea salt, and were originally developed by a doctor for gluten-free patients. Product Highlights:
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THE BEST SUPPLEMENTS FOR THE KETO DIET
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Apple Cider Vinegar Capsules w/ BHB While you adapt to a ketogenic lifestyle, you may find that you go through periods of feeling sluggish and low energy. It is recommended to take a daily dose of BHB (beta-hydroxybutyrate) which helps the liver convert fat into ketones. Our bodies naturally produce BHB but taking a supplement can give it a helping hand while it gets used to converting ketones into energy on a more consistent basis. Product Highlights:
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MCT (medium-chain triglyceride) is an oil, most commonly extracted from coconuts, and has been shown to be effective in helping the body convert fat into ketones. MCT oil is often recommended as a way to improve energy and brain focus which is useful when you may feel sluggish or tired. This MCT supplement is actually a powder, making it easier to dissolve into coffees, smoothies, and protein drinks. Product Highlights:
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Having a deep and restful night sleep is an important part of a ketogenic lifestyle as this is the time that your body restores, heals, and burns fat stores. Our body naturally produces melatonin as part of its circadian rhythm when it believes it's time to go to sleep. However, as we live our lives in brightly lit houses and stare at bright screens for most of the day we may disrupt the production of melatonin in the body. Taking a natural melatonin supplement can aid your sleep pattern and encourage your body and brain to go to sleep. Product Highlights:
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Grass Fed Beef Organ Supplement Beef organ supplements offer a range of health benefits due to their high nutrient density. They are rich in essential vitamins, minerals, and bioavailable nutrients that support overall health. These supplements are ideal for those seeking nutrient-dense whole food sources to boost energy, immunity, and overall well-being. Product Highlights:
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THE BEST RESOURCES TO LEARN MORE
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Keto Diet: Your 30-Day Plan to Lose Weight by Dr. Josh Axe |
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The Case for Keto by Gary Taubes With so much conflicting information out there, it can be really hard to know what is truly the best diet for you. If you are still unsure if the keto diet could work for you, then Gary Taubes may be able to convince you. His book takes a look at the diet industry in general and tries to demystify the science behind what is true health and how a holistic approach to adopting a ketogenic lifestyle could be the final solution to sustainable health. |
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Easy 5-Ingredient Ketogenic Diet Cookbook by Jen Fisch When transiting to a ketogenic diet, cookbooks will become your new best friends. Keto-focused cookbooks are great as they have already figured out recipes and meals that stick to the strict carb-to-fat-to-protein ratio so you don't have to worry. Jen Fisch's 5 ingredient recipes make eating keto even more simple as it shows that you do not need over-complicated meals to eat healthy wholefood and maintain ketosis. |
FREQUENTLY ASKED QUESTIONS
- How to eat keto when outside the home?
It can be fairly easy to order keto-friendly dishes at restaurants. It is often best to stick to meat-based dishes and often possible to substitute high-carb sides for something more suitable. For example, ask to swap a burger bun for a lettuce wrap and swap any grains or potato dishes for a side salad, extra eggs, or vegetables such as carrots or cauliflower. It is also good to ask about the oils used to cook your food though it might be harder to ask for no unhealthy oils or fats.
- What is the best way to start a ketogenic diet?
On average it takes someone about 5-7 days to reach the state of ketosis when first adopting the ketogenic diet. During this first week, stick to a strict meal plan and keep in mind that you may get side effects such as the "keto flu". It is often recommended to also start intermittent fasting as this can help your body to use up any remaining glucose in the body.
- How do I know when I am in ketosis?
When first starting your ketogenic journey, it can be useful to use test strips to gauge when you go in and out of ketosis. You can find keto test kits either as a breath test, urine test, or blood test. All of these markers measure the level of ketones in your system. There are also some natural side effects that may be noticeable. For example, the change in the smell of your breath or in your urine could indicate ketosis.
- Is it possible to go keto if I am vegan or vegetarian?
It is possible but considered a very restrictive lifestyle choice. Eliminating grains, beans, legumes, and high-carb fruits and vegetables from plant-based diets doesn't leave you with much to cook with. However, it is possible to reach ketosis with a diet based on nuts, seeds, avocados, and low-carb vegetables. A vegetarian diet will be slightly easier as you can get most of your fat from grass-fed dairy and eggs.
THE BOTTOM LINE
When it comes to losing weight and burning fat, the ketogenic diet could be the ideal lifestyle choice to help you with your health goals. Though it may be unsustainable and hard to maintain on a long-term basis for some people, the short-term results of the keto diet may encourage you to stick at it and be a catalyst for you to continue to make more healthy choices in your life.
The information provided in this article is not nutritional or medical advice. Please read our disclaimer.