What is Keto Anyway?
Ketones are a byproduct of ketosis caused during the process of converting fat to fuel. When your body is in a calorie or carbohydrate-restricted state, ketones are used for fuel. In a nutshell, when your body can’t access simple sugars (glucose) it will make energy by burning fat.
The metabolic pathway – Energy on Keto
Through metabolic pathways, our body will determine exactly how to utilize the macronutrients we consume through our nutrition as fuel. Of course, in all this, a vital moment when we consume our last meal plays a major role. It is really important to understand that the body will behave totally different when we are fasting and when we are fed. This is why you’ll notice that energy on the Keto diet is widely available once you get fat-adopted.
The 3 macronutrients through the metabolic pathway
- Fats
Fats are molecules synthesized of fatty acids and glycerol. Our body needs fats for energy, and many other functions because primarily fats are the basic components of each living cell. The body uses fat for hormonal synthesis and other processes which are needed for human activity. In fact, fat is the slowest source of energy. Also, fat is the most energy-efficient form of food. As we know all that accumulative energy on the Keto diet comes from it. One gram of fat contains 9 calories, while protein and carbs contain only 4 calories per 1 gram. The amount of energy is simply more than double! So, when fats are available as an energy source, they will be broken down into cellular mitochondria. This process is known as beta-oxidation. - Carbohydrates
Carbohydrates are found in the muscles and liver. In the body, they are converting into glycogen. Glycogen can be used to form ATP (Adenosine Triphosphate) and in the liver can be converted to glucose, then further transported to the muscles by the blood. Intense training can empty the glycogen storage in the muscles and liver.
The same thing happens when we restrict their intake in nutrition. Humans have tripled their intake of processed carbohydrates, sugar, and starch in the past 20 years. This has led to obesity, diabetes, and various autoimmune diseases. Furthermore, since all carbohydrates are converted into glucose, they are the only source of food for cancer cells. - Proteins
Proteins are made of amino acids, and they represent complex chains of different lengths and different combinations of amino acids. Also, they provide energy to the body for a longer period of time. Well, certainly longer than carbohydrates! Protein is used as a source of energy, especially in long-lasting activities when the primary sources of energy are consumed.
As with fats, proteins cannot provide energy on a Keto diet at the same rate and speed as carbohydrates. This speed is determined by different factors. For example, if there are fewer energy sources available in larger quantities, the body will primarily consume them. Proteins can come in different forms and with different digestion requirements. Easily digestible proteins come from fish, poultry lamb, and goat dairy, while on the other hand, protein from beef and pork might require stronger stomach acid for better digestion.
Here is a list of all the low-carb, keto-friendly foods that are appropriate to eat when you’re following keto.
- Fish and seafood
- Low-carb veggies
- Cheese
- Avocados
- poultry
- Eggs
- Nuts, seeds, and healthful oils
- Plain Greek yogurt and cottage cheese
- Berries
- Unsweetened coffee and tea
- Dark chocolate and cocoa powder
Fish and Seafood
Fish is rich in B vitamins, potassium, and selenium; it’s also protein-rich and carb-free. Salmon, sardines, mackerel, albacore tuna, and other fatty fish boast high levels of omega-3 fats, which have been found to lower blood sugar levels and increase insulin sensitivity. Frequent fish intake has been linked to a decreased risk of chronic disease as well as improved mental health. Aim to consume at least two 3-ounce servings of fatty fish weekly.
Low-Carb Veggies
Nonstarchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. They also contain antioxidants that help protect against cell-damaging free radicals. Aim for nonstarchy vegetables with less than 8 g of net carbs per cup. Net carbs are total carbohydrates minus fiber. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach fit the bill.
Cheese
Cheese has zero carbohydrates and is high in fat, making it a great fit for the ketogenic diet. It’s also rich in protein and calcium. But, a 1-ounce slice of cheese delivers about 30 percent of the daily value for saturated fat, so if you’re worried about heart disease consider portions when noshing on cheese.
Plain Greek Yogurt and Cottage Cheese
Yogurt and cottage cheese are high in protein and calcium-rich. Five ounces of plain Greek yogurt provides just 5 g of carbohydrates and 12 grams of protein. The same amount of cottage cheese also has 5 grams of carbohydrates with 18 grams of protein. Studies have shown that both calcium and protein can reduce appetite and promote fullness. Higher-fat yogurts and cottage cheese help keep you full for longer, and full-fat products would be part of the ketogenic diet.
Avocados
Choose heart-healthy fats like avocados, which are high in monounsaturated fat, and potassium, a mineral many Americans are lacking. Half of a medium avocado contains 9 grams of total carbohydrates, 7 grams of which are fiber. Swapping animal fats for plant fats like avocados can help improve cholesterol and triglyceride levels.
Meat and Poultry
Meat is a source of lean protein and is considered a staple on the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium, and zinc. While processed meats, like bacon and sausage, are allowed on keto, they aren’t the best for your heart and may raise your risk of certain types of cancer if you eat too much. Choose chicken, fish, and beef more often and limit processed meats.
Eggs
Eggs are high in protein, B vitamins, minerals, and antioxidants. Two eggs contain zero carbohydrates and 12 grams of protein. Eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, and they also contain antioxidants such as lutein and zeaxanthin, which help protect eye health.
Nuts, Seeds and Healthy Oils
Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs), which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.
Carb counts for 1 oz. (28 g) of nuts and seeds (net carbohydrate equals total carbs minus fiber):
- Almonds: 3 g net carbs (6 g total carbs)
- Brazil nuts: 1 g net carbs (3 g total carbs)
- Cashews: 8 g net carbs (9 g total carbs)
- Macadamia nuts: 2 g net carbs (4 g total carbs)
- Pecans: 1 g net carbs (4 g total carbs)
- Pistachios: 5 g net carbs (8 g total carbs)
- Walnuts: 2 g net carbs (4 g total carbs)
- Chia seeds: 2 g net carbs (12 g total carbs)
- Flaxseeds: 0 g net carbs (8 g total carbs)
- Pumpkin seeds: 2 g net carbs (4 g total carbs)
- Sesame seeds: 4 g net carbs (7 g total carbs)
Berries
Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbs and high in fiber.
Carb counts for 1/2 cup of some berries:
- Blackberries: 3 g net carbs (7 g total carbs)
- Blueberries: 9 g net carbs (11 g total carbs)
- Raspberries: 3 g net carbs (7 g total carbs)
- Strawberries: 3 g net carbs (6 g total carbs)
Unsweetened Coffee and Tea
Plain coffee and tea contain zero grams of carbohydrates, fat or protein, so they are A-OK on the keto diet. Studies show coffee lowers the risk of cardiovascular disease and type 2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee; drinking tea may reduce the risk of heart attack and stroke, help with weight loss and boost your immune system.
Dark Chocolate and Cocoa Powder
Check the label on these, as the amount of carbs depends on the type and how much you consume. Cocoa has been called a “superfruit” because it is rich in antioxidants, and dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.
List of Foods You Can’t Eat on the Keto Diet:
- Grains
- Starchy vegetables and high-sugar fruits
- Sweetened yogurt
- Juices
- Honey, syrup or sugar in any form
- Chips and crackers
- Baked goods including gluten-free baked goods
Now…It’s time to use the Food Log!
As you sift through these items and begin to take this week breaking your sugar addiction, please keep a food log.
This is simply a list of the items you ate today. Right now don’t worry about portion sizes, and do not get hungry. Feed your body with the foods on this list. It is only a week, you can do it!
Remember this is your private journal, so we want you to be completely honest in the food log. If someone brought you a cupcake, and you ate it – fine! Just write it down.
Beverages too – well the ones with any calories. Yes, that does include adult beverages.
Remember to check-in online! We are all in there excited to share!