Learn more about health with this collection
The benefits of a ketogenic diet
The science behind the ketogenic diet
The potential risks of a ketogenic diet
Keto Macros
Keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be
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What To Eat On a Keto Diet
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy greens – spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- High fat dairy – hard cheeses, high fat cream, butter, etc.
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“Macros”
This is an abbreviated term of macronutrients. Your macros are your daily intake of “the big 3” nutrients: fats, protein, and carbohydrates.
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Foods To Avoid On a Keto Diet
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
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How to Reach Ketosis
- Restrict your carbohydrates. Try to stay below 20g net carbs and below 35g total carbs per day.
- Restrict your protein intake. For weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass....
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Ketosis
Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
The end goal of a properly maintained keto diet is to force your ...
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How to Know if You’re in Ketosis
- Increased urination. Keto is a natural diuretic, so you have to go to the bathroom more.
- Dry mouth. The increased urination leads to dry mouth and increased thirst.
- Bad breath. Acetone is a ketone body that partially excr...
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Physical Performance
In the short-term, you may notice some small physical performance drops, but this will subside as you continue replenishing fluids, electrolytes, and adapt to the fat intake.
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Common Side Effects on a Keto Diet
- Cramps (and more specifically leg cramps) are a pretty common thing when starting a ketogenic diet.
- Constipation. The most common cause of constipation is dehydration.
- Heart palpitations. When transitioning to keto, you ma...
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Types of Ketogenic Diets
- Standard Ketogenic Diet (SKD): This is the classic keto diet that everyone knows and does.
- Targeted Ketogenic Diet (TKD): This is a variation where you eat SKD, but intake a small amount of fast-digesting carbs before a workout.
- C...
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Keto Flu
Is a very common experience for new ketoers, but it often goes away after just a few days – and there are ways to minimize or even eliminate it.
When transitioning to keto, you may feel some slight discomfort including fatigue, headache, nausea, cramps, etc.
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Benefits of a Ketogenic Diet
- Weight loss.
- Keto naturally lowers blood sugar levels due to the type of foods you eat.
- Mental focus: Ketones are a great source of fuel for the brain.
- Increased energy & normalized hunger: Fats a...
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How to Reach Ketosis
- Restrict your carbohydrates. Try to stay below 20g net carbs and below 35g total carbs per day.
- Restrict your protein intake. For weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass....
Ketogenesis burn cells in your body
Any type of calorie restriction diet is going to result in loosing cells in your body, mainly fat cells but also a small amount of muscle cells. That’s inevitable.
But a keto diet consists of 70 to 80 percent of fat. This results in plenty of fat cells for your body to burn to source energ...
Macronutrient Dieting
If It Fits Your Macros (IIFYM) is a new diet that counts the daily macronutrients in the food and drinks we intake, mainly the fats, carbs and proteins. It provides flexibility and choice in our diet with the same results as a much stricter diet.
This popular new diet currently ha...
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