How To Keto

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How To Keto

The Ketogenic (or Keto) Diet. . . Surely you’ve seen the before and after selfies on social media or heard about how fast you’ll lose weight with it. But what exactly is the keto diet? And how does it change your body so quickly? Most importantly—What can you eat on this restrictive diet? Let’s take a deeper look.

At its core, the keto diet is a low-carb, high-fat diet. Sugar is also a no-go with this diet. The goal is to train your body to stop using sugars and carbs for nourishment. Your body requires something for fuel, so by limiting your sugar and carb intake you shift your body’s main food source to fat! This process of burning fat instead of carbs is called, “ketosis”. It’s hard to get into but once you’ve achieved ketosis, that’s the sweet spot where the majority of your weight loss happens. There are a few different ways to practice keto:

  • Standard ketogenic diet: Known as low carb, moderate protein, and high-fat diet, it typically contains 70% fat, 20% protein, and only 10% carbs.
  • Cyclical ketogenic diet: This involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
  • Targeted ketogenic diet: This allows you to add carbs around workouts.
  • High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

The standard and high protein ketogenic diets are the two that have been extensively studied, but the cyclical and targeted diets help athletes and bodybuilders build muscle while processing out carbs and sugars.

Okay, we’ve gone over what the diet is and how it works, but what can you eat on it?! Meat is going to be the primary staple of the keto diet. Look for meats higher in fat content to help boost ketosis like red meats, ham, sausage, and bacon. Chicken and eggs are both great additions to your diet. Don’t forget about butter, heavy cream, and unprocessed cheeses as well! (Fun fact: Bleu Cheese dressing is a keto favorite!) For vegetables, you’re going to want to check those carb and sugar counts. Green veggies, onions, peppers, and cauliflower are solid choices to start with! Cooking on keto is pretty easy. So long as you’re using healthy oils like extra virgin olive oil, coconut oil, and avocado oil and checking your spice mixes for added sugars, you’re golden!

The ketogenic diet is a fantastic way to rewire your system to focus on burning fat instead of carbohydrates or sugars, leading to sustained fat loss. With this protein-heavy diet, you’re more likely to build muscle. But as with all dietary changes, discussing keto with your doctor is the safest way to make this lifestyle change. 

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*These statements have not been evaluated by the Food and Drug Administration. This product / s are not intended to diagnose, treat, cure, or prevent any disease.

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