Keto 101: A Beginners Guide to the Keto Diet
Fat is back!
The keto diet has been trending for a while now, and it’s not going ANYWHERE! Keto products have been popping up all over the place – keto breads, keto ice cream, keto snacks…they’re everywhere! So what’s all the buzz about, and what exactly IS the keto diet? We’ve got the deets for you:
What is the keto diet?
The ketogenic (keto) diet means specifically eating foods that are super high in fat (YES you read that correctly), foods super low in carbohydrates, and a moderate amount of protein. Here’s how that breaks down on a daily basis:
- Fats: 75-80% of your daily calories
- Protein: 15-20% of your daily calories
- Carbs: Less than 5% of your daily calories
Obviously, this looks pretty different than the commonly recommended macronutrient distribution of of 20 to 35 percent protein, 45 to 65 percent carbohydrates, and 10 to 35 percent fat! But there’s an important reason for that: Ketosis.
What is Ketosis?
Ketosis is the KEY to the success of the keto diet! Ketosis is a natural and normal process that happens when your body runs low on glucose (sugars). Normally, your body can run very well on glucose/sugars. Glucose is produced when the body breaks down carbohydrates. Breaking down carbohydrates for glucose is a very simple process, which is why it’s your body’s preferred way to produce energy. The easier the better…except for your waistline!
When starting the keto diet, you cut WAY back on carbs Naturally whenever there isn’t enough carbs to turn into glucose, or just haven’t eaten in a while, your body will look for other sources of energy to fill the void. That’s where fat comes in! Fat is typically your body’s second choice for an energy source. When your blood sugar drops because you’re not feeding your body carbs, fat is released from your cells and flood the liver. The liver turns the fat into ketone bodies, which your body uses as its second choice for energy – and helps you lose weight, among other benefits!
Basically, eating low carbs and high fats/protein means your body burns fat instead of sugars, turning your body into a fat-burning machine and helping you lose weight!
What Foods Can You Eat on the Keto Diet?
Contrary to popular belief, the keto diet isn’t just steak! There are tons of great healthy options for you to start your keto journey:
- Heavy cream
- Low-carb green vegetables
- Low-carb fruits
This short list is only the beginning, but the point is that you WILL probably need to cut out your favorite carb-heavy foods. Things like grains, rice, beans, potatoes, sweets, milk, cereals, fruits, and even some higher-carb veggies are cut out when you’re doing a low-carb, high-fat diet like keto. Eatingwell has a great complete list of foods you can and cannot eat on the keto diet for more reading.
What are the benefits of the keto diet?
While not always EASY, empirical research shows that the keto diet can have a lot of therapeutic benefits, especially when treating epilepsy! Here are just some of the areas science has show a keto diet shows may be beneficial:
Research suggests that when patients with Alzheimer’s stick to the keto diet, their cognitive functioning can improve! Scientists think that this benefit has something to do with improving mitochondrial function by providing the brain with a new fuel (fats – not glucose).
One of the key features of Parkinson’s disease is the abnormal accumulation of a protein known as alpha-synuclein. Research funded by the Michael J. Fox Foundation has in the past explored a ketogenic diet to stimulate the breakdown of these proteins, reducing the amount of alpha-synuclein in the brain and helping with Parkinson’s symptoms.
In one small study from 2016, patients with multiple sclerosis (MS) utilized a ketogenic diet for six months. After six months, many patients reported an improvement in their quality of life, as well as physical and mental health. Before doctors or researchers can make a concrete connection between keto and MS, more research is necessary, but the initial findings are extremely exciting!
Type 2 Diabetes
This population has been studied heavily with the keto diet since it’s technically as low-carb as you can get. While the research to date has been conducted in very small sample sizes, evidence suggests that an ultra-low-carb diet (like the keto diet) may help reduce A1C and improve insulin sensitivity by as much as 75 percent. In fact a keto diet has been associated with better glucose control and a reduction in medication use for diabetics.
Can the Keto Diet Help with Weight Loss?
This is the big question, and the reason a lot of us start thinking about going keto. This is the main reason the keto diet it’s so popular, and you’re hearing so much about it: the keto diet gurus say you can drop a lot of weight in a short period of time – how can you go wrong? But is this actually true, and can it work for YOU? The answer is yes! Obviously, as with any major health concern or dietary change, you should talk to your doctor. But the best part of the keto diet is that it WORKS and it can work for you!
Here’s a breakdown of why the keto diet works – and might work for you:
- Calorie Restriction: When you severely restrict your food intake by cutting out high-sugar and high-carb foods, you’re cutting out a lot of excess calories – which means you’re very likely to lose weight!
- Appetite Control: The keto diet is super high on proteins and fats, which means that feel fuller, faster, and don’t get hungry again so soon. The keto diet may also help suppress the hunger hormone, ghrelin. For people who are always hangry, this is a huge deal!
Who SHOULD NOT Start the Keto Diet?
As with any new diet, talk to your doctor! This is especially true for certain medical conditions where keto may not be the healthiest thing to do. So who should NOT go keto? Here’s a short list of issues that might mean a keto diet isn’t for you:
- Gallbladder or pancreatic issues: Fat is more difficult than other macronutrients for the body to digest, so this may be a strain for those with gallbladder or pancreatic disease, meaning a keto diet isn’t a great idea.
- Pregnant and breastfeeding women: Some changes to your metabolism that can happen during ketosis may impact fetal growth. Also, pregnancy isn’t the time to risk potentially under-nourishing yourself, as nutritional deficiencies and extreme weight loss can reduce milk supply and stunt infant and fetal growth. So wait for your pregnancy and breastfeeding days to be over before going full-blown keto!
- Healthy children: Children should never be subjected to a strict diet, never mind an extreme diet like the ketogenic diet, unless it is for serious health reasons (like epilepsy)
- Kidney issues: If you have kidney stones the keto diet may not be for you, due to the shifts in sodium, potassium, and fluid balance that can come with it.
- Those with a disordered eating history: The keto diet is extreme, and any type of diet that severely restricts or limits foods may perpetuate disordered eating thoughts. So PLEASE keep track of your mental health if you choose to try the keto diet. The reality is no diet should come before your own healthy thinking!
- Bariatric or gastrointestinal surgery patients: These people may have more limited digestive capacities, and should avoid the keto diet since fat is particularly difficult for the body to digest.
The Keto Diet: The Bottom Line
The truth? There is no one-size-fits-all model for diets. Any “diet” needs to be supported by healthy exercise, attention to mental health and a holistic approach to your whole body to stay successful over time. In other words, don’t DIET, make LIFESTYLE changes. If the keto lifestyle sounds like it would work for you, then by all means absolutely give it a try! And if you’re still on the fence about going full-blown keto, start small. Start with cutting back on sugars and carbs, and see how you feel. Ultimately there are many different ways to be healthy, and keto is just one of them! But for many people, keto is the answer they’ve been looking for and works great as a sustainable lifestyle.
Did you know that Blendtopia has pre-portioned, organic keto smoothies? YES! No it's not too good to be true, we saw the need for low-carb, low-sugar smoothies and decided we couldn't wait! We launched 3 NEW superfood keto smoothies that are ready to blend + sip in about 30 minutes!
Our new keto smoothie line has some serious perks, check it out:
Our new smoothie blends come in three different flavors you can't resist:
- Keto Berry: Tastes like a berry lemonade!
- Keto Green: Tastes like coconut-cucumber water spiked with ginger + lemon.
- Keto Chocolate Chai: Tastes like the chocolate chai latte of your dreams!
Here are a couple of other great keto articles:
- The Scoop on Keto – Is it Right for Me?
- 2 Keto-friendly Smoothie Recipes You’ll LOVE
- C-A-R-B-S: Let’s Break it Down
What are your thoughts on the keto diet? Leave your comments below! Be sure to come follow Blendtopia on Facebook to stay connected, and follow us on Pinterest to get even more ideas for maintaining our mental, physical, and emotional wellness.