If you’re a human being living in 2019, odds are you’ve tried, thought about trying, or at least heard about the “keto” diet. Many people are under the impression that the keto diet involves only heavy, saturated fats like meats and cheeses. While these may have their place in the diet, there are better, smarter, and more well-balanced ways to approach this eating pattern.
What is the Keto Diet?
Most cells in the human body prefer to use glucose as their source of energy. This simple sugar can be found in foods such as grains, fruits, and various starchy vegetables (potatoes, corn, peas, etc.). When these foods are consumed, the carbohydrates get broken down into glucose, the form of energy the human body (specifically the brain) prefers to carry out everyday functions. When there are not enough carbohydrates circulating in the blood (in the absence of carbohydrate-containing foods), cells will pull energy from fat cells, and begin utilizing ketones. Like carbohydrates, these molecules are then broken down and used as energy. When the body shifts from using carbohydrates to using ketones as its main source of energy, this is called “ketosis.”
What it takes to reach ketosis varies from person to person, so there is no “one size fits all” when it comes to ketosis. For most individuals, their bodies will enter ketosis after consuming less than 50g (equivalent to about 3 slices of bread) of net carbohydrates (grams of carbohydrates minus grams of fiber) per day for 2 to 4 days. With that being said, some may be able to consume more than 50g of carbohydrates, and some may need to restrict to less than 20g carbohydrates per day to reach their carbohydrate threshold—this varies from person to person.
What Does All This Mean?
To simplify things, by restricting the amount of carbohydrates consumed in food, the body runs out of glucose, and instead begins converting fat into energy. Typically, the fewer the carbs consumed on a day-to-day basis, the more likely an individual is to be in ketosis, and the more fat they’ll be burning on a day-to-day basis.
What Foods Can I Eat on Keto?
The ketogenic diet emphasizes the consumption of foods high in fat and low in carbohydrates. With that being said, carbs should not be completely removed from the diet. Things like non-starchy vegetables are vital to the adequate intake of essential vitamins and minerals. Here are some foods you may want to get familiar with when you start keto:
• Cold-water fatty fish—salmon, tilapia, trout, herring
These fish sources are a rich source of polyunsaturated fatty acids and essential omega-3 fatty acids. Not only do these improve levels of “good” cholesterol in the body, but they also aid in lowering “bad” cholesterol.
Seared Salmon with Rosemary-Dijon Butter
• Heart-healthy oils—olive oil, canola oil, avocado oil, etc.
Although butter and heavy cream are welcomed on the keto diet, these plant-based oils are packed with unsaturated fatty acids, molecules that have been proven to reduce the risk of heart disease, cancer, and many other chronic diseases. Try cooking with these oils (sautéing vegetables, cooking meats, preparing desserts, etc.) instead of skipping straight to heavy butters and creams.
• Berries—raspberries, blueberries, strawberries, etc.
Typically known as carb-rich foods, consumption of berries is acceptable, and encouraged, on the keto diet due to their high antioxidant capacity and fiber-rich properties. While they should be consumed in moderation, they can serve as a great dessert over whipped cream or sugar-free yogurt.
• Eggs
Say hello to your new go-to breakfast. Eggs are versatile—they can be boiled, scrambled, over-easy, poached, you name it—and are the perfect answer to your breakfast dilemma. Not only are eggs tasty to eat on their own, they’re also great as binders in things like burgers and meatloaf.
No-Crust Sausage Quiche
• Non-starchy vegetables—spinach, zucchini, cucumbers, Brussels sprouts, bell peppers, mushrooms, okra, artichokes, etc.
Although often perceived as carbohydrates, non-starchy vegetables actually offer a source of protein, without all the carbs attached. They’re filled with various vitamins, minerals, fiber, and phytochemicals (antioxidants), and are low in calories. Sauté a few of your favorites and serve them up as the perfect side dish to any keto-friendly meal.
Easy London Broil with Green Beans, Toasted Walnuts, and Blue Cheese
• Nuts and seeds
Pecans, macadamia nuts, Brazil nuts, hazelnuts, and walnuts are great options when consumed in moderation for anyone following the keto diet. Although high in fats and protein, they also contain carbohydrates, so you’ll need to keep your consumption around 1 serving per day. Nuts such as almonds, cashews, and pistachios contain higher amounts of carbohydrates, so keep this in mind when planning meals and snacks.
Oven-Roasted Chicken with Pecan Pesto
What Foods Should I Avoid on Keto?
Keto is often appealing because it can be so simple to substitute carb-heavy foods with keto-friendly options. Here’s a list of foods you’ll need to swap out on the keto diet:
Breads, grains, and pastas
Fruit juices and sodas
Candy
Baked goods—donuts, cakes, pastries, etc.
Starchy vegetables—potatoes and corn
Coffee creamers and sweeteners
Beer
For more information on keto and common misconceptions associated with the diet, visit 9 Myths About Going Keto.
Where Do I Start?
Anytime you decide to start a new eating pattern and make a significant lifestyle change, you may struggle to plan recipes and decide on the right foods to eat. That’s why we’ve made it simple for you with our Keto Meal Plan. Here, you’ll find healthy, dietitian-approved recipes each week that are bursting with flavor and are sure to leave you asking for more. We take all the guesswork out of the grocery shopping and cooking process, giving you simple step-by-step recipes, tailored grocery lists each week, and the nutrition information you need to succeed on your keto journey. We’ve also created a basic keto shopping list that you can download here or by simply clicking on the image below to help you get started right now.
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