What is Keto?
WELCOME TO THE WORLD OF KETO!
KETO FOR BEGINNERS
Simply put, the keto diet is a low carb, high healthy fat, moderate protein diet that turns your body into a little fat burning machine. Instead of using sugar for your body energy, your primary source of fuel will come from fats. It has many benefits to weight loss, health and performance. A keto diet can be excellent for losing extra body fat and improving health without feeling hungry.
WHAT DOES THIS MEAN?
It means that through the restriction of carbs your body will start burning fat as fuel instead of sugar. This is a healthy alternative fuel for your body.
The basics foods to eat
Meats – fish, beef, lamb, poultry, eggs, organic tofu, whey protein. Always look for “organic” if it’s within your means.
Veggies – spinach, broccoli, brussels sprouts, cabbage, kale, mushrooms, cauliflower, asparagus, artichokes, green beans, green leafy veggies and all typical low carb veggiesHigh Fat Heavy cream, cheese, avocado/coconut/olive/MCT oils, grass fed butter.
Nuts and Seeds – almonds, macadamias, pecans, sunflower, flax in moderation.
Fruits allowed – avocado, berries including blueberries, strawberries, blackberries, raspberries, boysenberries, etc. in moderation.
Sweetener – Stevia, erythitol, monk fruit, allulose.
Fats – coconut oil, MCT oil, avocado oil, olive oil, ghee, nut butter.
Let’s talk Ketones
By significantly restricting your carbs your body enters a metabolic state called “ketosis” and begins producing “ketones’ which will fuel your body with energy. It switches from the burning of sugar to burning fat. This is why Keto is so amazing!
What do I eat on Keto?
Simply, the less carbs you eat the faster you’ll get into ketosis. Ideally, less than 20 net carbs per day is optimal. Your carbs should come mostly from veggies. The fewer carbs you eat the quicker you’ll get into ketosis and lose weight. It’s ok to have a Keto treat once in a while.
Don’t eat foods full of sugars and starches!
Grains – wheat, corn, rice, cereal, pasta, breads whole grain products.
Sugar – honey, agave, maple syrup, candy, ice cream.
Fruit – apples, bananas, oranges, any fruits that are sweet with sugar.
Tubers – potatoes, yams.
Legumes – lentils, beans.
Margarine, beer, dry fruits.