THE KETO GUIDE

New to keto? We got your back.

Keto Overview

New to keto? It’s not as complicated as it sounds. Imagine a campfire. Normally, you would use small twigs and branches to keep the fire going, because they catch fire easily and burn quickly. However, twigs burn fast, so you have to keep adding more to keep the fire strong. Now, if you were to start using big logs instead, they may take longer to catch fire, but once they do, they burn for a much longer period of time and give off steadier heat.

Now, think about your body. Your body can also run on two types of fuel. Usually, your body will use sugar (from carbs) as its gasoline. However, when you don’t eat a lot of carbs, your body can also get its energy from fats. It does this during a natural metabolic state called ‘ketosis’.

Eating keto is like using big logs to keep your fire going. It may take a bit more effort to get started, but once you do, it keeps going strong and steady without needing to constantly add more fuel. When you eat foods like butter, cheese, and meats instead of breads, pastas, and sweets, your body starts to burn fat all the time. This can help some people feel like they have more energy, and in some cases, help people lose weight.

What is ketosis?

According to WebMD, Ketosis is a metabolic state that occurs when your body doesn’t have an excess amount of carbohydrates to burn for energy. In this state, it will burn fat instead and produce ketones, which the body can use for fuel.

A diet that is low in carbs and high in fat and protein is known as a ketogenic diet, a diet specifically designed to put your body in this state.

  • Meat: Beef, lamb, pork, chicken, and turkey.

  • Fish: Salmon, trout, tuna, and mackerel. Aim for fatty fish for higher fat content.

  • Shellfish: Shrimp, crab, lobster, and scallops.

  • Eggs: Any eggs will do, but opt for pasture-raised when possible.

Proteins:

What can you eat on the keto diet?

  • Butter and Cream: Grass-fed is preferred!

  • Nuts and Seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds.

  • Healthy Oils: Primarily extra virgin olive oil, coconut oil, and avocado oil.

Fats and Oils:

Vegetables (Low Carb):

  • Leafy Greens: Spinach, kale, arugula, and other leafy greens.

  • Above-Ground Vegetables: Cauliflower, broccoli, zucchini, and bell peppers.

  • Other Vegetables: Asparagus, cucumber, and radishes.

Fruits:

  • Berries: Strawberries, blueberries, blackberries, and raspberries in moderation.

  • Avocado: Rich in health fats, and very low in carbs.

Dairy:

  • High-Fat Dairy: Heavy cream, high-fat yogurt (unsweetened!), and sour cream.

  • Cheese: Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella are best.

Other:

  • Condiments and Spices: Salt, pepper, herbs and spices are all fine.

  • Sweeteners: Stevia, erthritol, monk fruit, and other low-carb sweeteners.

What are macros?

Macronutrients, or macros, are the nutrients that provide calories or energy. Your body needs them to function properly and are categorized into three main types: carbohydrates, proteins, and fats.

Counting macros are a part of eating keto, but it’s not as hard as it seems! Use the tools below to get a ballpark idea of how to structure your diet.

Macronutrient Calculator

Keto Macronutrient Calculator

Results:

It’s important to remember that bodies are different. The keto diet typically falls between 20-50g of carbs per day, which allows for a bit of wiggle room in your diet. You might be able to get away with eating more carbohydrates than others and still maintain ketosis.

Follow the advise of your doctor and listen to your body.

Interactive Nutrition Graph

Adjust Your Macronutrient Distribution in Grams

FAQs

  • Yes, when practiced appropriately, ketosis is safe. However, it is not suitable for everyone. It is recommended that people with certain health conditions do not pursue the ketogenic diet. Consult your doctor about the keto diet if you have concerns.

    Most people who start the keto diet experience some 'flu-like' symptoms for the first week or so as your body acclimates to ketosis. These symptoms include:

    • Dizziness

    • Fatigue

    • Headaches

    Make safe decisions when it comes to changing your diet. Don't rush into anything.

  • While the keto diet has gained significant popularity in recent years, the principles behind keto have a long and storied history supported by scientific research.

    The keto diet was developed in the 1920s as a treatment for epilepsy, particularly in children. By entering ketosis, the body shifts from using glucose as a primary fuel source to using ketones. This metabolic state can lead to health benefits, including weight management, enhanced mental clarity, and better blood sugar control.

    In summary, the keto diet is not just a fad diet. Its principles are rooted in decades of research and clinical practice. However, like any dietary approach, it should be tailed to the individual's needs and health status.

  • Knowing if you're in ketosis is important for those following the ketogenic diet to ensure they're effectively burning fat for fuel. The cheapest and most direct way to test if you're in ketosis is to use urine strips that measure acetoacetate, one of the ketones your body will produce in ketosis.

    Keep in mind, the accuracy of urine tests can diminish over time as your body gets better at using ketones. Other methods to ensure your body is in ketosis are:

    • Blood Ketone Meters

    • Breath Ketone Meters

    In general, you shouldn't need to measure on a daily basis to ensure you're in ketosis. I recommend only testing at the beginning to ensure your body is in ketosis, and simply following the diet from there if there are no side effects.

    There are also some physical signs and symptoms your body can exhibit when you are in ketosis:

    • Bad breath

    • Increased thirst/dry mouth

    • Frequent urination

    • Reduced appetite

    It takes approximately 2-4 days for the average healthy person to enter into ketosis. Give it time.

  • Yes, you can combine intermittent fasting (IF) with the keto diet. Many people find that the two complement each other well, as they both focus on utilizing stored body fat for energy.

    Make sure that you're getting enough essential nutrients during your eating window, especially if you're following a more prolonged fasting regimen. What works for one person may not work for another, so pay attention to your body and how it responds and adjust accordingly.