The Basics of Keto Dieting

Keto Dieting is a high-fat, low-carbohydrate diet that requires 75 percent of its calories from healthy fats, 20-30 grams of net carbohydrates and 15 percent from protein. The goal is to reach and maintain ketosis, a metabolic state in which the body burns fat for fuel rather than glucose.

Ketogenic herbs and vegetables are low in carbs and rich in antioxidants, fiber and vitamins. Non-starchy veggies like spinach, kale, broccoli, cauliflower and tomatoes have 1 – 8 grams of net carbs per cup. Leafy greens are especially important, as they contain the antioxidants lutein and zeaxanthin, which support eye health. Eggs are also a staple, as they are high in protein and fat, low in carbs and rich in the omega-3 fatty acid choline.

When it comes to Keto, avoiding processed and grain-based foods is key. Say goodbye to bread, pasta, rice, quinoa, corn and millet. The same goes for gluten-free products, as they are often high in carbs and lack fiber. Also limit chips, crackers and other snack foods that are typically high in carbohydrates.

To help keep hydration up, focus on drinking plenty of water. Aim for 2 – 3 cups of fluids daily. In addition, opt for salted or bone broth-based soups and eat fatty, whole food sources of salt, like olive and avocado oils. Drinking coffee and tea are a-ok as they contain zero grams of carbs and can provide energy.