What is the Ketogenic Diet

| February 14, 2018 | 11 Comments

What is the Ketogenic Diet?

If you’re currently researching diet plan options, you’re probably already familiar with the popular ketogenic diet or “keto” diet. Scads of celebrities and well-known public figures seemingly swear by it, just like millions of other people. Here’s a little bit about it along with some of the benefits attached.

 

What is the Ketogenic Diet?

Chicken breasts

 

What is the Ketogenic Diet?

A ketogenic diet (or low carb) is all about keeping your body in a state referred to as ketosis. Ketosis occurs when glucose levels run low. During this period, the body uses fat to produce molecules called ketones, which can be used to produce energy instead of glucose.

This means if you avoid eating carbs to be converted into glucose, your body will burn fat to produce ketones instead.

Normally, your body enters ketosis when you stop eating. But, you don’t have to starve yourself in order to appreciate the benefits of the diet. By avoiding foods with lots of carbs (which your body can easily convert into glucose) in favour of foods high in fat, you can make sure your body stays in a state of ketosis and has enough fat to fuel itself.

 

What is the Ketogenic Diet?

Hard cheese

 

What to Eat or not Eat?

Plan ahead if you want to have a successful ketogenic diet.  The more you eat less carbohydrates, the faster you will enter ketosis. You want to keep your carbohydrates to vegetables, nuts, and dairy. Don’t eat any refined carbs like grains, starch or fruits.

Do Not Eat

  • Grains – corn, rice, wheat, cereal, etc.
  • Sugar – maple syrup, honey, agave, and others
  • Starch – potato, beans, yams, etc.
  • Fruit – oranges, grapefruit, apples, bananas, etc.

Do Eat

  • Meats – chicken, turkey, beef, eggs, fish, lamb, etc.
  • Above ground vegetables – broccoli, cauliflower, etc.
  • Leafy Greens – spinach, lettuce, kale, cabbage, etc.
  • High Fat Dairy – butter, hard cheeses, high fat cream, etc.
  • Avocado and berries – raspberries, blackberries, and other low glycemic berries
  • Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
  • Sweeteners – erythritol, stevia, monk fruit, and other low-carb sweeteners 
  • Other fats – high-fat salad dressing, coconut oil, saturated fats, etc.

The ketogenic diet is very low in carbs, high in fat and moderate in protein. Your nutrient intake should around 5% carbohydrate, 25% protein, and 70% fats.

 

What is the Ketogenic Diet?

What is the Ketogenic Diet?

Keto Diet Benefits

Keeping your body in this particular state has a number of benefits. First of all, you’re burning fat to turn into energy, which means you’ll typically shed a few pounds.

Cutting carbs from your diet means your levels of HDL (or “good” cholesterol) will increase, leading to better overall heart health. Keeping your glucose levels low also means that your insulin levels will stay low, reducing your risk of developing diabetes.

 

What is the Ketogenic Diet?

Kale salad

 

I hope you take time to learn more about the ketogenic diet. In this case, your favourite search engine is your friend. A simple search will bring up thousands of recipes, success stories as well as general information about the plan. If your goal for the new year is to get healthier, ketogenic diet just might be what you’re looking for!

For delicious Keto recipe ideas, click here!

Have you tried the ketogenic diet?

What did you like or dislike about it?

 

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Category: Food, Monday Health & Wellness, Nutrition, Tips, Weekly Themes

About the Author ()

Lyne is happily married and has two teenagers: a 19 year old son and a 22 year old daughter. She is a Certified Infant Massage Instructor (CIMI), Certified Professional Wedding Consultant, and an Event Planner. It has always been her dream to create a website dedicated just for Moms since her children were young. Thus, after 10 years, she finally accomplished it, and the Ottawa Mommy Club was born in May 2011. She was also the Queen B of the BConnected Conference, Canada's Digital Influencer and social media Conference in Ottawa and Toronto. She coordinated the Annual Infant Information Day/Early Years Expo for the City of Ottawa for 8 years. She was also the co-chair of the Navan for Kraft Hockeyville 2009-2011 committee that organized five community events within 6 months, and helped Navan reach the top 10 finalists in Canada. In April 2011, she received the Mayor's City Builder Award.

Comments (11)

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  1. Kristi says:

    Not a diet I would do personally. I think we need healthy carbs. I used to eat higher fat and didn’t find that it helped me.

  2. LisaM says:

    I tried it before and it worked to help lose weight but I don’t know if I can keep on it forever.

  3. Heidi c. says:

    My husband has been on a keyogenic diet for several months now and has lost a fair amount of weight and claims to feel healthier. I am hesitant to kump on board because a lot of the banned foods are some of my favourites and a lot of the ok foods are not :).

  4. Calvin says:

    Informative post about keto, I learn new things about this diet from reading it

  5. Debbie White Beattie says:

    There’s always so many different diets out there and I would never know which one is the best in terms of weight loss and degrees of healthiness because I would never have thought that high fat dairy or anything high fat products would be healthy for my body.
    I’m waiting for the day that chips and chocolate are the perfect diet.

  6. Elizabeth Matthiesen says:

    What an interesting post, I have heard of Keto but never really knew what it was about. It sounds similar to what my daughter is doing – she had to eat 5000 cals for two days and then had to live a certain diet, no sugar, no carbs. Not sure if this is the same or not though.

  7. Lynda Cook says:

    This sounds like a great lifestyle, but I know I would need a lot of help with it, I love my carbs

  8. Brian Hwang says:

    Keto helped me when I was overweight years ago, made a HUGE difference. Now I moderate a bit, but for the most part stay away from carbs. Now that I’m a healthy weight, I’ll eat yams, fruits and other things for the nutrients but I exercise regularly to use up carb stores.

  9. Elizabeth Matthiesen says:

    I think this is a diet that I’d like to try, it will be hard giving up my carbs and sugar though.

  10. AD says:

    I have tried this diet for a specific health reason and it worked for a time, but ultimately I had other issues crop up. I know its brilliant for people who suffer from seizures.

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