What is Keto?
By: Jordan Figueredo
Short for “ketogenic diet,” the Keto eating plan is about minimizing carbs and upping fats to get your body to use fat as a form of energy. This typically translates to 60 to 80 percent of calories from fats, meaning you’ll eat meats, fats, oils, and a very limited amount of non-starchy vegetables. A Keto diet is not a traditional low-carb diet, as even fewer carbs are allowed. The remaining calories come from protein—about 1 gram per kilogram of body weight, so a 140-pound woman would need about 64g of protein total. With carbs, every body is different, but it is suggested that most people maintain ketosis with between 20 and 50g of net carbs per day.
After about two to seven days following the regime you go into ketosis, the state your body enters when it doesn’t have enough carbs for your cells to use for energy. Then it starts making ketones, organic compounds that your body then uses in place of those missing carbs and burns fat for more energy. Originally created to help people who suffer from seizure disorders, the Keto diet soon became a weight loss phenomenon.
Side effects of carb withdrawal can include lightheadedness, nausea, mental fog, cramps, and headaches, in addition to tiredness. These symptoms, called “Keto flu” won’t last more than a week. Ultimately, the Keto diet aids has become such a trendy diet because people reduce caloric intake to about 1,500 calories a day because healthy fats and lean proteins make you feel fuller sooner and for a longer period of time.
17 healthy foods to eat on a ketogenic diet:
Meat & Poultry
Plain Greek Yogurt
Nuts & Seeds
Butter & Cream
Unsweetened Coffee & Tea
Dark Chocolate and Cocoa Power