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Ketogenic Diet Beginners Guide

Ketogenic Diet Beginners Guide

Brief Overview A ketogenic diet is a way of eating that promotes a state of ketosis in the body. Generally speaking a ketogenic diet will have the following macronutrient ratios: High Fat – 60%-80% of total calories come from fat. Moderate Protein – 15%-35% of total calories come from protein. Low Carbohydrate – 5% or less of total calories come from carbohydrates. Everyone’s macronutrient breakdown will be different and depends on a variety of factors. Reference our Keto Macro Calculator to figure out what yours are! Eating in accordance with these macronutrient ratio’s will deplete your body of glucose and force it to start producing ketones. Your body will then use these ketones for energy. What is Ketosis From Wikipedia: Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose (sugar) provides most of the energy. With the abundance of high carbohydrate foods available in modern times, virtually all human beings that don’t make a concerted effort to restrict carbs are always in a state of glycolysis. There are a number of reasons why ketosis is beneficial when compared to glycolysis, which we will get into later. What are Ketones? Ketones are the fuel source your body is running on when it’s in a state of ketosis. They are produced in the liver when glycogen is depleted and are characterized as a slower burning fuel source when compared to glucose. Insulin and Keto This is where the magic happens. Eating a high carb diet means you’re always producing insulin to transport the glucose around your body. The fat can just sit around and watch because insulin is doing all the work. The fat is eventually stored, which leads to weight gain. In a Continue reading >>

The Vegan Ketogenic Diet Food List

The Vegan Ketogenic Diet Food List

The Ketogenic Diet is easier if you eat animal products – period. But can a vegetarian or vegan be Keto? Does the necessity of fat and the small margin for carbs eliminate anyone else for meat and dairy consumers? No. The Vegetarian and Vegan can still be LCHF while observing their food preferences. Here at Keys to Ketosis, we’ve provided a vegan ketogenic diet food list to help anyone who is conscious of what types of food they consume, but still wants to (or has to) pursue a low-carb high-fat lifestyle. Check out the list of food we’ve compiled for a low-carb vegan diet below! Tofu The point of tension for a vegan/vegetarian attempting to pursue a LCHF will be the choices for a base food or “main course” food that will provide much of their protein and fat sources. On the vegan ketogenic diet food list, Tofu will be one of the big operators for finding interesting ways to creating mindful food that also assist you in your low-carb pursuit. Tofu is a versatile food, that comes in various forms and can be cooked in a variety of ways, including grilling, frying, baking, or just eating it raw. Having this on your vegan ketogenic diet food list will be imperative to maintaining excitement and variety. Tofu Nutriton Facts (1/2 Cup): Calories: 94 Fats: 6g Carbs: 2.3g Protein: 10g Nuts Nuts are a must on the Ketogenic diet, but peanuts should be eaten judiciously, due to their classification of legume, which means they belong to the same family as beans, and share their high carb profiles. However, you can use peanut butter for a topping, but once again, not in excess. (P.S. there are other nut butters you can use as well like Almond or Macadamia butter) The good news for your vegan ketogenic diet food list is that there are plenty of nuts that are permissible – a Continue reading >>

Vegan Ketogenic Diet

Vegan Ketogenic Diet

So, first let's quickly recap on what a ketogenic diet really is. It's a low-carb high-fat diet regimen that offers a variety of health benefits, including weight loss. It’s been in use for nearly a century and was originally used as a treatment for epilepsy. The process causes your body to enter the metabolic state of ketosis. This occurs when ketones are used as the main source of energy for your body and brain. You can trigger the state by eating foods that are high in fat and low in carbohydrates, with a sufficient amount of protein. Eating this way changes how your body functions and uses energy and, in addition to its benefits for treating epilepsy and weight loss, it’s also been shown to reduce glucose levels and improve the body’s resistance to insulin. Additional benefits of the diet include:​ Reduced appetite Increased metabolism Enhanced cognitive functions Increased energy Improved sleep Less health issues Improved athletic performance Meal planning when you are on the diet takes time, especially at first, and can be a bit challenging. This is especially true if you have other nutritional needs, such as choosing to eat only vegetarian or vegan. The primary foods you eat when you are following a ketogenic diet plan include fats and oils, protein, vegetables, dairy, and nuts and seeds. It’s also recommended you drink a lot of water when following a specific way of eating. For many, their primary sources of fats and proteins will come from animal sources. Organic, grass-fed meats are recommended in moderation and fat consumption can include meats, nuts, and saturated and mono-saturated fats, such as butter, olive oil, and coconut oil. Full-fat dairy products are also recommended. Basically, your focus is on consuming fat for your primary source of fue Continue reading >>

A Comprehensive Beginner's Guide

A Comprehensive Beginner's Guide

What is a Keto Diet? A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as 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 body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. Make keto simple and easy by checking out our 30 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program. Looking for Something Specific? There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical appl Continue reading >>

Keto Shopping List

Keto Shopping List

The Keto Diet does limit the foods you can eat, but "limit" doesn't mean you are left with few options. Here are all of the foods that you can safely consume while on the Keto Diet. American Bleu Cheese Cheddar Cottage Cheese Cream Cheese Feta Gouda Mozzarella Parmesan Provolone Ricotta Cheese Swiss Red Wine Vinegar Bleu Cheese Creamy Caesar Ranch Olive Oil Almond Butter Avocado Oil Butter Cocoa Butter Coconut Oil Fish Oil Flax Seed Oil Grape Seed Oil Hemp Seed Oil Macadamia Oil MCT Oil Full Fat Mayonnaise Olive Oil Walnut Oil Chia Flax Hemp Pumpkin Safflower Sesame Sunflower Almonds Brazil Nuts Coconut Hazelnuts Macadamias Pecans Pistachios Walnuts Anchovies Fresh Fish Bass Carp Flounder Haddock Halibut Mackerel Salmon Sardines Sole Tilapia Trout Tuna Clams Crab Meat Lobster Mussels Oysters Shrimp Squid Acorn Flour Almond Flour Almond Meal Cocoa Powder Coconut Flour Flax Seed Meal Protein Powder Psyllium Husk Sesame Seed Flour Splenda Eggs Chicken Duck Goose Quail Turkey Avocado Blackberry Blueberry Cranberry Lemon Lime Green Olive Raspberry Strawberry Rhubarb Tomato Almond Milk (unsweetened) Coconut Cream Coconut Milk (unsweetened) Greek Yogurt Heavy Cream Sour Cream (full fat) Soy Milk (unsweetened) Whipped Cream Grass Fed Butter Beef Tongue Ribs Roast Pastrami Sausage Corned Ground 70%-90% Lean Hot Dog / Frankfurter Steak Bologna Lamb Pepperoni Pork Bacon Chops Ham Liverwurst Loin Proscuitto Sausage Veal Venison Arugula Asparagus Bok Choy Broccoli Broccoli Rabe Cabbage Cauliflower Celery Chard Chicory Greens Cucumber Eggplant Endive Fennel Garlic Green Bean Jalapeño Lettuce (Green Leaf, Romaine) Parsley Radish Spinach Soy Bean Zucchini You don’t have to purchase any of this stuff but we recommend you do so you can be sure you are doing the right things. You don Continue reading >>

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) to dietary fat, courtesy of keto recipes and the keto diet food list items, including high-fat, low-carb foods. What Can You Eat On a Ketogenic Diet? Here are some examples of high-fat low-carb foods on the keto diet food list you can expect to eat lots of if you’re following the ketogenic diet: High amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue. All sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intak Continue reading >>

Low Carb Foods

Low Carb Foods

Introduction This page is your ultimate ketogenic diet foods list. Any foods not mentioned should be scrutinized before consumption as they have either been overlooked (therefore are not necessarily good or bad) or are simply too detrimental for those trying to achieve nutritional ketosis. The tables listed are in JPEG format and can be printed out and pinned on your refrigerator, or bundled with your grocery shopping list. Keto Fuel: Fats & Oils The ketogenic diet isn’t fueled by protein, contrary to popular belief. Nutritional ketosis is driven by fatty acids being mobilized for energy in the absence of glucose. Give your body the fuel it needs by consuming fats and oils listed below. Keto Power: Protein Sources The ketogenic diet is more famously known as the diet that gives you carte blanche to consume as much bacon as your heart desires. While this may be true to an extent, there are so many different options worth exploring. The limits on true proteins are boundless, making this a meat lover’s paradise. Ironically, there are vegetarian options as well. WHEY Protein Powder is another good source of protein, given that it hasn’t been sweetened or flavored. You should also be careful of meats that have been processed, as there may be added ingredients that contain carbohydrates. With Ham, Bacon, or other potentially cured meats, make sure to account for the sugar that may have been added. Breaded meats such as chicken nuggets and tempura shrimp should be avoided. Keto Micros: Low Carb Vegetables A common misconception about the ketogenic diet is the overall lack of options for vital micronutrients and fibers. The truth is, there are so many great options that there is no excuse not to have a nutritionally balanced meal. Yes, Tofu was included. Keto Sweets: Low Continue reading >>

Pruvit Ketogenic Diet Plan: Foods To Eat & Avoid While Drinking Keto Os

Pruvit Ketogenic Diet Plan: Foods To Eat & Avoid While Drinking Keto Os

088.8KSHARES Share to FacebookFacebookFacebookShare to PinterestPinterestPinterestShare to PrintPrintPrintShare to MoreAddthisMore Keto OS and Keto Max from Pruvit provide exogenous ketones. Maximize your ketone levels with a ketogenic diet approved food list. What is Ketosis? Explore the health benefits of ketosis for accelerated fat loss, disease prevention, better brain function, appetite control, performance, and more. Ketosis can often be a misunderstood subject. Some think it is part of a starvation diet or a alarming sign that something has gone wrong in your metabolism. But this is simply not the truth! You see, ketones – contrary to popular belief and myth – are a much needed and essential healing energy source in our cells that come from the normal metabolism of fat. Have you ever heard someone say that fats are “evil”? This has become the standard way of thinking in today’s society, which has led to our primary energy source coming from carbohydrates – sugar AKA glucose. Most people eat a diet high in carbohydrates or glucose. When sugar is your body’s primary energy source, that sugar needs to be processed first in the cell soup before it can be passed into the energy factory of the cell- the mitochondrion. Energy sources from fat don’t require this processing; it goes directly into the mitochondria for energetic uses. That is, it is more complicated to create energy out of sugar than out of fat. The process of ketosis refers to the body’s ability to use fats as its primary source of energy, over glucose. “Carbohydrates are not required to obtain energy. Fat supplies more energy than a comparable amount of carbohydrate, and low-carbohydrate diets tend to make your system of producing energy more efficient. Furthermore, many organs prefer Continue reading >>

22 Foods To Eat On A Ketogenic Diet

22 Foods To Eat On A Ketogenic Diet

A ketogenic diet is a low-carb, moderate-protein and high-fat nutrition plan. This article addresses some of the best foods to eat on a ketogenic diet. Following a ketogenic diet has been effectively shown to improve cardiovascular health, regulate the endocrine system, stabilize blood glucose levels, support weight loss, improve insulin sensitivity in people with type-2 diabetes and even treat neurological dysfunction (8, 9). Additionally, a ketogenic diet can improve your energy, cognitive acceleration and overall daily performance. Most people feel their best when in a state of mild-ketosis. One of the big challenges, is that most people have been raised on higher carb comfort foods. So rather than focusing on what foods you will miss, shift your energy to all the great foods you can enjoy. Here are 22 foods to eat on a ketogenic diet that you will LOVE! 1. Lemons & Limes: Most citrus fruits are packed with sugar. Lemons and limes however offer you the pleasure of a low-glycemic fruit to enjoy regularly and are rich in anti-inflammatory nutrients like citric acid, vitamin C and bioflavonoids. (1) Citric acid helps stabilize blood sugar levels and combat the inflammatory effects of sugar while also serving as an alkalizing agents for the body. Lemons and limes are some of the best foods you can use daily to help detoxify the gastrointestinal tract because of their natural antiseptic properties. Add a fresh squeeze of lemon or lime to your water throughout the day and use in many food preparations such as meat marinades and dressings. 2. Herbs: Herbs pact some of the most powerful antioxidants. Bitter herbs like ginger, turmeric, and parsley stimulate digestive function by improving gut health. They support enzyme and bile secretion from the liver as well as the gallbl Continue reading >>

The Complete Keto Diet Food List: What To Eat And What To Avoid

The Complete Keto Diet Food List: What To Eat And What To Avoid

The ketogenic diet is one of the best diets on the planet for fighting disease and losing weight (1). Although the word “diet” can seem intimidating to some, you should think of the keto diet as more of a lifestyle change, a way of eating that includes meal plans you can enjoy for the rest of your life. The keto diet was designed to mimic the health benefits of intermittent fasting by limiting the glucose available to your body. It works by putting you into a state of ketosis: instead of using glucose from carbohydrates as energy, your body uses fat. This means that it becomes easier to burn your body fat, together with the fat that you’re ingesting. Limiting the available glucose also stabilizes blood sugar levels and reduces the risk of many diseases. Below you will find a list of what you can and cannot eat on a keto diet. We will also provide the average nutritional information of each food and explain everything in details. The list is our recommendation of the most keto-friendly foods for optimal results, based on science. We have taken into account the health benefits of the different foods and their macro- and micronutrient profiles, as well as scientific evidence, in order to present you with a comprehensive and easy-to-use list of foods. The foods listed here work well for many people; of course, everyone is different and you might find out that you respond better or worse to some of them. The best way to find out your ideal foods is to experiment. Additionally, the quality of the foods you choose to eat, combined with a good understanding how your body responds to different types of food, will make a huge difference. For your convenience and to save you time, we also created this infographic to summarize what you can eat on keto. Feel free to save this Continue reading >>

16 Foods To Eat On A Ketogenic Diet

16 Foods To Eat On A Ketogenic Diet

The ketogenic diet has become quite popular recently. Studies have found that this very low-carb, high-fat diet is effective for weight loss, diabetes and epilepsy (1, 2, 3). There's also early evidence to show that it may be beneficial for certain cancers, Alzheimer's disease and other diseases, too. A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating. Here are 16 healthy foods to eat on a ketogenic diet. Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free (4). However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (5). While these shellfish can still be included on a ketogenic diet, it's important to account for these carbs when you're trying to stay within a narrow range. Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (6, 7, 8, 9, 10): Clams: 5 grams Mussels: 7 grams Octopus: 4 grams Oysters: 4 grams Squid: 3 grams Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people (11). In addition, frequent fish intake has been linked to a decreased risk of disease and improved mental health (12, 13). Aim to consume at least two servings of seafood weekly. Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s. Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Vegeta Continue reading >>

Ketogenic Diet Foods Shopping List

Ketogenic Diet Foods Shopping List

Starting out on a ketogenic diet, but are not sure what you can eat or where to start shopping? Don't worry, we have you covered. Check out our infographic here or scroll down and read all about it below the infographic. Before you start shopping, you may want to clear out your pantry of all the sugar laden and processed foods. Check all the labels on all your food items to see how much added sugar an​d how much carb they contain. If you don't normally study food labels, you may be shocked at what you find. If you would like a reminder of the foods you should be eating on a low carb diet and the amounts you should be eating, then have a browse at our Ketogenic Diet Foods Checklist. Here is the in depth ketogenic diet foods shopping list based on the infographic above. Ketogenic Diet Foods Shopping List What is next? Clear out your pantry and stock up on healthy keto approved foods. Continue reading >>

Good Fats And Bad Fats

Good Fats And Bad Fats

As I explained in this article, a ketogenic diet is a very high fat diet. But, as with anything, there are good and bad choices when it comes to the kinds of fat you should eat. Essentially, the good fats are saturated and monounsaturated. They have the greatest healthy impact on body fat, cholesterol, blood triglycerides, and joint and brain health. The bad fats are trans fats and most vegetable oils. I’ll make it easier. Good fats Avocados Beef and pork fats (lard, tallow, bacon fat, etc.) Butter Cheese (cheddar, colby, feta, mozzarella, swiss, provolone, ricotta, etc…not American or Velveeta) Coconut oil Cream cheese Greek yogurt Heavy whipping cream Sour cream Olive oil Nuts (almonds, macadamia, brazil, hazelnut, pistachios, walnuts, pecans) Bad fats Any other vegetable oils (corn, vegetable, safflower, canola) Margarine Vegetable shortening Any other not on the good fats list Stick with the good list and you’ll never go wrong. Continue reading >>

Keto Foods List: What To Eat On The Keto Diet

Keto Foods List: What To Eat On The Keto Diet

This keto foods list was developed for all the people who are struggling to figure out what foods they can eat on the keto diet. When people started noticing my weight loss, the conversations usually went a little something like this: Them: Wow! You look so good, what have you been doing?! Me: Oh, I just cut the carbs from my diet. Them: So… WHAT THE HELL DO YOU EAT?! It’s the same question again and again. Keto is so different than the Standard American Diet, just figuring out what to eat really trips people up. For those first getting started, it can be a little tricky identifying which foods are keto and which ones to avoid. If you’re struggling to figure out what you can and can’t eat, this guide will give you a great starting point to determine which foods are keto friendly! All foods listed here are low in carbohydrates and can easily be incorporated into a ketogenic diet. Think of these as your go-to foods! It’s a long list of keto foods and I’m sure there are things that could be added… but this just goes to show the keto diet isn’t restrictive! If you’re on the run and want to read this as a nice little ebook, be sure to download the free guide of keto foods below. Just about all meats are keto! If it used to cluck, moo, or oink… you can eat it! Red meat, poultry, pork, and seafood are all great for a ketogenic diet. The organ meats of each are fantastic as well. Alligator Bacon Bear Beef Beef Jerky (watch the sugar counts on these) Bison Bison Jerky Bison Ribeye Bison Sirloin Bison Steaks Boar Chicken Breast Chicken Leg Chicken Thigh Chicken Wings Chuck Steak Clams Crab Duck Eggs (chicken, duck, goose) Elk Emu Goat Goose Ground Beef Ground lamb Ham Hot dogs Kangaroo Kielbasa Lamb Chops Lamb rack Lobster Mussel New York Steak Ostrich Oyster Continue reading >>

Keto Diet Food List: 221 Foods To Boost Energy (+ Printable Cheat Sheet)

Keto Diet Food List: 221 Foods To Boost Energy (+ Printable Cheat Sheet)

In some studies, only 38% of people can stick to a keto diet. (1) In other words, if you’re not prepared, a keto diet can be HARD. However, if you want to boost your energy and burn fat, there is no better way. Bottom line… If you want to transform your body, you need to be prepared. So in the keto diet food list below, I’ll show you 221 foods that will help you burn fat and boost your energy. Most of these foods are common and easy-to-find so that you can create thousands of different meals that you’ll love. I’ll also show you some of the best benefits of a keto diet and how to make sure that you reach your goals. If you want to find out more in general about keto, check out our comprehensive article on the ketogenic diet here. If you want more recipes, check out all of our keto recipes here. KETO DIET FOOD LIST “CHEAT SHEET” (PRINTABLE) To make things easy for you at the grocery store and in the kitchen, we also put together a printable “cheat sheet” of foods you can eat on a keto diet. To get our cheat sheet, just click the button below: Remember, there are a TON of foods you can eat on a keto diet. And that’s great, because you want to keep your meals interesting. But you also need to keep things as simple as possible, because if your meals and recipes get too overwhelming or take too long, then you won’t stick with it. So use this list to find a few dishes that you really love, and then try to stick to those dishes as much as possible. THE ‘SHORT’ LIST OF KETO FOODS… If you’re looking for a short list of keto diet foods, then here it is. (Remember, all 221 foods are listed below.) Basically, you can eat most meats, most vegetables, most seafood, and healthy fats. More specifically, you can eat these foods… Non-Starchy Vegetables Berr Continue reading >>

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