What is Keto?
The ketogenic diet is a low carb, high fat diet that offers many health benefits. The idea is for you to get more calories from protein and fat such as meat, fish, eggs, nuts, healthy oils, and less from carbohydrates & sugar. This reduction in carbs puts your body into a metabolic state called Ketosis (typically about 3-4 days). During Ketosis your body uses fat for fuel instead of carbs. The "Standard" ketogenic diet is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
Benefits of Keto:
*Lose weight and prevent obesity
*Have more energy throughout the day
*Have clearer skin
*Reduce inflammation & pain
*Reduce "brain fog"
*Studies suggest it may even have benefits against diabetes, heart disease, cancer, epilepsy, PCOS and Alzheimer’s Disease
What can (& can't) you eat on Keto?:
*Base the majority of your diet on foods such as meat, fish, eggs, butter, cheese, nuts, healthy oils, and low carb veggies like peppers, broccoli, asparagus, mushrooms, zucchini, spinach, cauliflower, avocados, green beans, lettuce, garlic, kale, cucumbers, brussel sprouts, celery, tomatoes, radishes, onions, eggplant, cabbage, and artichokes
*Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and most fruits
*Talk with your doctor first to find out if it’s safe for you to try a ketogenic diet
*Some sources say you should limit your intake to 20 total carbs per day, while others say 20 net carbs per day (Net carbohydrates = total carbohydrates – fiber – sugar alcohols). We at NofoKeto prefer using net carbs which is also reflected in our baked goods, and mixes.
*Drink LOTS of water
*"Keto Flu" is real - at first you may experience headaches, weakness, irritability, bad breath and fatigue. This is your body detoxifying and withdrawing from the sugar. Keep going, it will pass!
*Practicing intermittent fasting could also help you enter ketosis faster. The most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours
*Read the labels - for example milk has sugar but heavy cream does not.