Everything You Need To Know About KETO

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What Is The Keto Diet?

The ketogenic diet, or the keto diet for short, is an eating plan that focuses on consuming plenty of healthy fats, a moderate amount of protein and very few carbohydrates. 

This allows your body to shift into a metabolic state called ketosis, in which fats are converted into ketones as a ready source of energy.

Is a keto diet healthy?

Going keto refers to replacing empty carbohydrates with nutrient-dense fats and healthy proteins. When done right, the keto diet can be healthy.

The ketogenic diet has been proven to offer a range of health benefits, including weight loss, hunger control, improved blood sugar levels, reduced insulin response, reduced risk of diabetes and heart disease and improved brain function.

What can I eat on a keto diet?

In order to enter a state of ketosis, you need to get more calories from fat than from carbohydrates. 

You should be aiming to consume 55-60% of your daily calories from fat and restrict your carbohydrate consumption to 20โ€“50 grams of fibre-rich carbs per day. 

As a general rule, aim for a protein intake of 1.2 grams per kg of body weight; this is ideal for preserving muscle mass, improving body composition, and optimising health.

Getting enough fat is a central component of the ketogenic diet, but this doesnโ€™t mean that you should eat any and all fats that you come across. 

There are some fats that are simply bad for you, causing inflammation and increasing the risk for cardiovascular disease and other chronic illnesses like type 2 diabetes.

Luckily, there are plenty of healthy fats to choose from that are both keto friendly and packed with nutrition, including avocado, avocado oil, flaxseed oil, coconut oil, MCT oil, fatty fish, fish oil, eggs, olive oil and sacha inchi oil.

What not to eat on a keto diet

While following a keto diet, you should avoid eating any foods that are high in empty carbohydrates. 

You should steer clear of:

  • Foods and beverages high in sugar

  • Most fruits, like apples and mangos

  • Grains and starches, including bread and pasta

  • Beans and legumes

  • Highly processed foods like mayonnaise

  • Root vegetables like potato

  • Low fat or diet foods

  • Alcohol

  • Sugar-free foods like sugar-free lollies.

Can I stay on a keto diet long-term?

For many people, a keto diet is not a permanent diet. You can still experience the benefits of ketosis throughout your lifetime by keeping your body in a state of metabolic flexibility.

Metabolic flexibility means that your body has adapted to efficiently use whatever fuel is available. 

One way to achieve metabolic flexibility is by keto cycling, which involves alternating between lower-carb and higher-carb days so that youโ€™re going in and out of ketosis on a weekly basis.

FAQs

Have a few more questions about going keto? Weโ€™ve got you covered!

What is "keto flu" and how do I manage keto flu symptoms?

After about a week of starting your keto diet plan, you may experience the โ€˜keto fluโ€™. 


The โ€˜keto fluโ€™ refers to a range of symptoms you may experience as a result of changing your diet and entering ketosis.


Symptoms include brain fog, nausea, headaches, irritability, difficulty sleeping and constipation.


The best way to manage these symptoms is to give your body time to adjust to your new keto diet. Keep your fluids up, eat regularly, move your body and donโ€™t make any sudden changes. 


While uncomfortable, these feelings are only temporary, and once you move through them, youโ€™ll be able to experience the true benefits of the ketogenic diet.


If symptoms persist and youโ€™re feeling concerned, itโ€™s best to consult your health practitioner to make sure there arenโ€™t any underlying causes.

What is the โ€˜keto fluโ€™, and how do I manage keto flu symptoms?

After about a week of starting your keto diet plan, you may experience the โ€˜keto fluโ€™. 

The โ€˜keto fluโ€™ refers to a range of symptoms you may experience as a result of changing your diet and entering ketosis.

Symptoms include brain fog, nausea, headaches, irritability, difficulty sleeping and constipation.

The best way to manage these symptoms is to give your body time to adjust to your new keto diet. Keep your fluids up, eat regularly, move your body and donโ€™t make any sudden changes. 

While uncomfortable, these feelings are only temporary, and once you move through them, youโ€™ll be able to experience the true benefits of the ketogenic diet.

If symptoms persist and youโ€™re feeling concerned, itโ€™s best to consult your health practitioner to make sure there arenโ€™t any underlying causes.

How to start ketosis, and why does it feel like itโ€™s not working?

While many factors are at play, the number one way to enter ketosis is to limit your carb intake and increase your healthy fat intake.


Your body will always reach for carbohydrates if theyโ€™re available, preventing you from entering ketosis.


Therefore, youโ€™ll need to limit your carb intake to only 20-50 grams each day to truly feel the effects of your keto diet plan.


Other factors that may impact entering ketosis are your biological disposition, sleeping and eating habits, physical activity level, fat intake, and metabolic health.


Itโ€™s important not to expect to see results overnight, either. If you follow your keto diet plan correctly, the results will eventually roll in.

Can I eat too much protein on a keto diet?

Overeating protein wonโ€™t drastically impact your ketosis, but it may lower your overall ketone levels. 


Unlike the impacts of eating too many carbs, eating more protein than allocated in your ketogenic diet plan isnโ€™t so much of a worry.

Where do I get my fibre from on a keto diet?

Finding ways to keep your fibre up while limiting how many carbs you eat on your keto diet can be challenging.


Here are a handful of fibre-rich foods you can reach for on your keto diet:


  • Nuts, like pecans and almonds

  • Chia seeds, pumpkin seeds and flaxseeds

  • Kale and collard greens

  • Broccoli and cauliflower

  • Raspberries

  • Coconut

  • Artichokes

  • Sauerkraut.



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