Keto Dieting – What You Need to Know

The ketogenic diet is an ultra-low-carb, high-fat diet. It allows your body to get into metabolic fat-burning mode, which can help with weight loss, brain health, and many other conditions and diseases that are associated with excess sugar or carbs. It may also benefit those with insulin-related diseases like diabetes. The keto diet is high in dietary fats (80 – 90%), low in carbohydrates (20 – 50 grams daily), and moderate in protein. Avoid foods like grains, sugars, soda, fruit juices and smoothies, candy, ice cream, bread, pasta, beans and legumes, potatoes, and root vegetables.

You will need to add more herbs, leafy greens, and nonstarchy veggies to your meals, and replace processed vegetable oils with olive or avocado oil. Changing old dieting habits — ordering a burger on a bun, for example — can be challenging at first, but substituting a lettuce wrap for a fries and eating a side of nonstarchy veggies is a good start.

Other issues that can come up on a Keto diet include dry mouth, increased thirst, fatigue, and bad breath, which is caused by acetone, one of the ketone bodies your body produces in this low-carb state. These symptoms are temporary and resolve with time and as you become accustomed to this new way of eating.

Meal prep is essential to success on a Keto diet. Clean out your pantry and freezer to remove any temptations, and stock up on healthy options that work for a low-carb lifestyle, like grass-fed or pastured meats, fresh and frozen fish, and organic, unsalted nuts and seeds.