What is the Keto Diet?
Although it may seem like the newest fad diet, the keto diet has actually been around since the 1920s! The keto diet is simplified low carb, high fat, moderate protein approach to food.
By eating more protein and fat and less carbohydrates, you’ll train your body to burn more fat for fuel rather than carbohydrates. You do this by entering into what is called ketosis. Ketosis just means that your body has run out of carbohydrates to burn (in the form of stored glycogen) and is now burning fat as it’s primary source of fuel. This makes the keto diet especially effective for weight loss.
What are the benefits of the Keto diet?
- Can help reduce appetite
- Improves energy
- May increase fat loss
- Supports blood sugar levels already within normal ranges*
- Trains your body to burn fat, rather than sugar
- Optimal mental clarity
What should you eat on the Keto diet?
So if you’re on a keto diet, that means you get to each endless amounts of bacon, butter, and guacamole right?
Keep in mind that although you will be eating more fat, you should still choose healthy sources of fats and not overeat. Calories still matter on the keto diet. Fat has more calories per gram than protein or carbs so those calories can add up quick. Your total fat intake could be anywhere from 50%-70% of your total caloric intake.
Here is a typical breakdown of protein, carbs, and fat for a typical keto diet:
- 60-75% of calories from fat
- 15-30% of calories from protein
- 5-10% of calories from carbs
You can play around with each of these percentages until you find a ratio that works best for you.
The type of fat you consume matters too. Sure you could eat loads of bacon, but is that the healthiest choice? Probably not.
Here are some healthy sources of fats to enjoy on a keto diet, along with some that you should avoid.
- Nuts and nut butter
- Chia seed
- Hemp hearts
- Egg yolks
- Olive oil
- Fatty fish
- Coconut oil
- Grass-fed butter
- Full-fat Greek yogurt
These foods should be eaten in balance with a low carb and moderate protein diet. Keep in mind that certain nut butter and dairy products can contain added or natural sugars contributing to your overall carb intake, so eat those sparingly.
Fats to avoid:
Refined vegetable oils like:
- Canola Oil
- Corn Oil
- Soybean Oil
- “Vegetable” Oil
- Peanut Oil
- Sunflower Oil
- Safflower Oil
- Cottonseed Oil
- Trans fats of any kind (hydrogenated oils)
Research suggests that these types of fats are not healthy for the body and should be limited in the diet. These types of fats are mostly found in fast and processed foods, so if you steer clear of those types of foods, you shouldn’t have a problem!
Where should the majority of my carb intake come from?
You should be getting most of your carbs from fresh veggies like leafy greens, cucumber, celery, bell peppers, zucchini, and cruciferous veggies like broccoli and cauliflower. Eating more of these types of veggies will help you get the nutrients you need as well as fiber.
You’ll want to avoid eating lots of starchy veggies (corn, peas, potatoes) as well as processed sources like bread and sweets. Fruit should also be eaten in small amounts as it does contain lots of natural sugars.
truKETO™ May Help You Enter Ketosis
truKETO™ is a high fat, moderate protein, low carb shake with natural caffeine designed to help your body enter ketosis. Used along with a keto diet and daily exercise, it can help your body maintain ketosis which can aid in weight loss.*
We suggest taking truKETO with breakfast and lunch along with truFIX™ for best results. Click here to learn more about truKETO and to order!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent disease.