Ketogenic Diet - About keto and keys to success
We've gathered a bunch of information on this page to make your transition to the Keto Diet extremely easy. Read on to learn all about Ketogenic and how to meet your weight goals, whether it is weight loss, gain or maintain - keto can help!
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General overview (keto for weight loss)
Ketogenic or Keto diet is a high fat, adequate protein, low carbohydrate diet. Keto is great for weigh loss but can be used for any diet goals. Doing keto can help maintain your weight as well as lowering your risk for heart disease, diabetes, cancer and stroke.
While you may think a diet high in fat would be bad for weight loss, it is important to know that most weight gain is caused by eating too much sugar. When you eat too much sugar your body converts it into fat, storing the energy for later. Overeating sugar can also cause low energy levels, making you gain even more weight.
You can survive 3 weeks without food. So what happens when your body goes without food? Your body first uses up your glucose (blood sugar), but once you run out your body utilizes body fat for fuel by converting fat into ketones. Ketones can be great for heart, brain and can help with endurance exercises.
Keto is a low carb diet. Your overall goal should be to eat no more then 20 grams of net carbs (Total carbs minus fiber), and your overall carb count below 50 grams.
Sugar and carbs are converted into glucose which your body uses for energy. The goal of keto is to force your body to produce Ketone instead of glucose. Your body will then use Ketone for energy, which means your body is converting fat into energy which has many health benefits. More infomation.
Keys to success
We have 5 tips to help you reach your weight goals on keto.
Calculate your calorie needs
Most important to any diet is making sure you are eating enough to not only maintain good health but to help maintain energy levels through out the day. We recommend using our keto calculator to calculate how many calories you need each day, as well as how many grams of fat, protein and carbs you need to maintain Keto
Keep track of calories, macros and net carbs
Use our calorie counter to keep track of calories, macros and net carbs. Customize your daily goals and track your progress!
Drink a lot of water. Water curbs appetite and can help prevent kidney stones
Cooking more at home
We have a large list of recipes that will make this easier for you! Cooking more at home and eating less pre packaged foods will help you live a much better lifestyle and will help you maintain your weight.
Read nutrition labels and ingredient lists
Get in the habit of reading nutrition labels and ingredient lists. Avoid sugar!
Also remember to recalculate your calorie needs as you progress towards your goal. You do not want to plateau
Foods to avoid
Low fat foods
Low fat usually means more sugar. Avoid foods marketed as low fat, this includes but not limited to low fat milk, low fat cheeses and low fat condiments
Fruits are considered candy to a keto dieter. A serving of fruit here and there is not the end of the world, just keep track of the sugar and carbs and make sure to stay within your daily net carb limit.
Throw out the soda and juice. Even low calorie soda is a no go. Drink water, tea and coffee!
Grains, starches, sugar, carbs
This is a low carb diet, so avoid breads, pizzas, potatoes, candies and any other food that is high carb.
Keto friendly foods
Mustard greens, spinach, bok choi, turnip greens, cauliflower, peppers, cabbage. Avoid potatoes and high carb veggies.
Nuts, oils, fats
Almonds, macadamia, walnuts, olive oil, coconut oil, peanut butter, butter are among some of the best fats that you can eat.
Most meats fit perfectly in a keto diet. Beef, pork, chicken, fish, etc. It is all good!
Most dairy products are okay on keto. Go for high fat cheeses like Blue and Feta and whole milk. Go crazy on the cream and buttermilk!
Water, water and water. And maybe tea and coffee.
Keto Success stories
Coming soon! Send us your keto success story.