One of the questions that people ask me all the time is what is Keto and how is it different from Low Carb or Atkins? The main difference is a low carb diet does not restrict carbohydrates. Low carb could be considered less than 150 net carbs and still be “low carb”. With Keto, there is a restriction on the amount of carbs and you must stay below 20 net carbohydrates. The main goal is to hack your body into a fat burning machine by getting into ketosis. Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. The aim of the diet is to try and burn unwanted fat by forcing the body to rely on fat for energy, rather than carbohydrates.
When I first started Keto I went by the guidelines of 75% fat, 20% protein and 5% carbohydrates (that you get from veggies). Basically, take your caloric intake for the day and divide your calories using those percentages. I used an app called myfitnesspal to make it easy to generate those totals.
What foods can you eat in a Keto lifestyle?
- Healthy fats, green cruciferous veggies, and protein. Some examples of healthy fats would be eggs from chickens that free range, organic olive oil, avocados, grass fed butter, organic/grass fed dairy, and nuts. Other fats to use in moderation like mayos (not from canola oil) and bacon that is uncured.
- Green cruciferous veggies are a great way to get vital nutrients for your daily needs. Great examples would be kale, broccoli, asparagus, lettuce, leafy greens, cabbage, etc. I also add in occasional green peppers, cauliflower, tomatoes and zucchini.
How to get the best results on Keto:
- It’s important to watch your protein consumption on Keto. Keto is not a high protein diet. Too much protein can turn into sugar. I enjoy grass fed meats and cheeses. I am not a fan of seafood but if you love seafood you can have that too.
- Watch your dairy intake. Just like consuming too much protein…too much dairy will also turn into sugar. I like cheeses that are higher in fats and lower in carbohydrates such as brie, Parmesan, provolone, feta, etc. I also enjoy in moderation heavy whipping cream and mozzarella cheese. Make sure your dairy is organic and from cows that are grass fed!
So why Keto?
It’s easy! I am not hungry when I’m eating this way because fats keep me feeling fuller, longer. Who doesn’t want to eat butter, bacon, and cheeses? I don’t count calories now that I know what to eat. I eat real food and the weight has melted off!