The ketogenic diet (keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. Ketosis is a state where your insulin levels become very low and the body become extremely efficient burning fat for energy, which is great if you are trying to lose weight. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. You can measure your ketone levels using urine strips that can be purchased at your local pharmacy.
- 60-75% of calories from fat (or even more)
- 15-30% of calories from protein, and
- 5-10% of calories from carbs (not more than 20g per day)
Foods recommended on the Ketosis diet:
- Meat: Beef, goat, lamb, turkey, pork, veal, chicken
- Fish: Salmon, trout, catfish, sardines, tuna, haddock and many others.
- Fruits: Strawberries, blueberries, raspberries, avocado.
- Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers and many others.
- Nuts and Seeds: Almonds, walnuts, sunflower, pumpkin, sesame, etc.
- Dairy Products: Cheese, Greek yogurt, sour cream, heavy cream.
- Fats and Oils: Peanut Butter, flaxseed oil, butter, sesame oil, olive oil and almond oil
What to avoid:
- Grains: Grains: Wheat, oats, corn, barley and rye. Includes breads and pastas.
- Artificial Sweeteners: Sucralose, Equal, Acesulfame, Splenda, Saccharin,
- Processed Foods: If it contains carrageenan, don’t eat it.
- “Low-fat” products: Atkins products, drinks, gluten, diet soda, etc.
- Weight loss
- More energy
- Reduced hunger as ketones in the body suppress the appetite
- Reduced cholesterol levels (for most but not all)
- Less water retention caused by the reduced insulin levels