The ‘ketogenic’ aka keto diet is a low-carb, high-fat diet that promotes many health benefits.
You’ve probably heard about the low carb/high fat diet popular among models and actors alike – and with good reason too!
The keto diet offers proper nourishment as you fuel your body with wholesome foods.
The word ketogenic comes from the word ‘ketosis’ which is a state in which your body will break down fat molecules and convert them into ketones to provide you energy.
This is achieved through a minimal intake of carbs and a higher than average intake of fat.
Basically when your body is in carb-burning mode, it will use all available carbs for energy before it begins to use stored fat.
In ketosis, your body is prepared to burn fat, which is perfect for anyone trying to become leaner!
When on the keto diet, you will use your body’s own natural reaction to certain foods in order to burn unwanted fat and lose weight.
As well as the obvious health benefits, the use for a ketogenic diet began in the 1920s and was used to treat pediatric epilepsy.
Scientists discovered that a ketogenic diet decreased the total of seizures in their epileptic patients.
Since then, this diet has also shown to improve symptoms and cognitive function in people with Alzheimer’s and Parkinson’s disease.
New research has now shown that following a ketogenic diet may help to kill cancer cells and reduce tumor size as well as preventing the development of precancerous cells forming altogether.
So there’s the science bit out of the way now lets get to the good stuff…
Meat: Red meat, steak, ham, sausage, bacon, turkey and chicken.
Fatty Fish: Salmon, tuna, trout and mackerel.
Avocados: Whole avocados or freshly made guacamole.
Eggs: Pastured or omega-3 whole eggs.
Butter & Cream: Grass-fed when possible.
Cheese: Any unprocessed cheese – cheddar, goat, cream, blue or mozzarella.
Low-Carb Veggies: Green vegetables, tomatoes, onions, peppers, etc.
Healthy Oils: Mainly extra virgin olive oil, coconut oil and avocado oil.
Nuts & Seeds: Almonds, flaxseeds, walnuts, pumpkin seeds, chia seeds, etc.
Condiments: Salt, pepper and various healthy herbs and spices.
Foods To Avoid
Fruit: All fruit, except small portions of berries like raspberries.
Beans or Legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root Vegetables: Potatoes, sweet potatoes, carrots, parsnips, etc.
Sugary Foods: Soda, fruit juice, cake, smoothies, ice cream, candy, etc.
Sugar-free Diet Foods: High in sugar alcohols and highly processed, which will
Low Fat or Diet Products: These are highly processed and have too many carbs.
Grains or Starches: Wheat-based products, rice, pasta, cereal, etc.
Unhealthy Fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
Alcohol: Very high in carbs and will throw you out of ketosis.
Other Condiments or Sauces: They contain sugar and unhealthy fats.
So you’ve stocked up your fridge and cupboard full of healthy tasty food and you’re ready to give the Keto Diet a go!
A sample day would look like this:
BREAKFAST: 4 eggs, 1/2 avocado, 1 tbsp. olive oil
LUNCH: 4 oz grilled salmon with 1 tbsp. olive oil, 3 asparagus spears with 1 tbsp. butter
DINNER: Rib-eye steak, 2 handfuls spinach with coconut oil, 2 oz macadamia nuts
Check out these amazing success stories from people who have turned the Keto Diet into a lifestyle and will never look back!
9 months and 150 lbs down! Life will never be the same!
The transformation stories don’t stop there!
Go ahead and knock yourself out with some more incredible Keto Diet success stories below:
The Ultimate Keto Shopping List | Quick & Easy!
Keto Diet Food List – What Can I Eat?
The Keto Beginning: Updated & Expanded
The Keto Bundle: Updated & Expanded
Low-Carb and Keto Breakfasts Without Eggs
A Great Recipe for Keto Bread
Please Read Important Information Below:
Before partaking in a ketogenic diet we recommend working with a dietitian who is skilled in this area to help ensure all nutrition needs are covered.
It’s also a good idea to have a chat with your GP to get some blood tests done to check your vitals first.