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the keto diet
The keto, or ketogenic diet, is a very low-carb diet. Most of us get the majority of our calories from carbs but when you restrict these macronutrient you can turn the human body into a fat-burning machine. It has many proven benefits for weight loss, health and performance…
Here you’ll learn how to eat a keto diet based on real foods that you enjoy eating. You’ll find visual recipes, meal plans, helpful visual guides and a simple 2-week quick start program, all you need to succeed on the keto diet.
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What does keto even mean?
The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.
Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).
Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose… or ketones.
On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. This makes it much easier to burn off your excess stored fat. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy, keeping you alert and focused.
When the body produces ketones, it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can fast forever.
You can, on the other hand, follow a keto diet indefinitely which also results in ketosis. It has many of the benefits of fasting – including weight loss – without having to fast.
Can Everyone follow a keto diet?
Almost anyone can safely eat a keto diet however their are some special considerations. If you are a nursing mother you would not want to follow a strict low calorie diet because of the loss of sugar, up to 30 grams a day, via milk. This could lead to a dangerous condition called ketoacidoses. It would be more appropriate for a moderately low carb diet of around 50 grams per day.
Also, if you are a diabetic, while a keto diet may be one of the best things you can do for yourself, there may be some considerations for insulin requirements. Once you are eating a very low carb diet, you will avoid the spikes in blood sugar that require insulin, so you may almost instantly require less. Less carbs should equal less medicine. It is a very good idea to consult with your doctor before starting a keto diet if you are a diabetic. The two of you can form a plan for extra blood testing and monitoring while you determine the effects on your medication needs. Often, type 2 diabetics are able to stop taking medication all together after a short while.
People who suffer with low blood pressure should also consult their doctor before starting to follow a keto diet. While a keto eating plan wwill certainly have positive benefits on your blood pressure, you might get too well for your meds. The blood pressure lowering effect of an ultra low carb diet can happen with days or weeks and your medications might cause your blood pressure to become too low.
Just to recap. A low carb diet is good for almost everyone but their are precaution that need to be taken by the following people
- Breastfeeding Mothers
- People taking High Blood Pressure Meds
- Diabetics
What can I eat on a keto diet?
Following a very low carb diet and still finding things you like to eat really is not that difficult for most people. That’s not to say you won’t have to give up some things you like. You probably will, but for now let’s focus on the things you can have. You should be getting the bulk of your calories from things like fish, eggs, meats, vegetables and natural fats like olive oil and butter. You should try to follow the general rule of thumb of eating foods that are less than 5% carbs.
Unprocessed meats are both low carb and keto-friendly, with organic and grass-fed meat being the most healthy. It is important to remember though that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Eating more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough. Also, fish and seafood are good, excellent even, for a keto diet. Especially fatty fish like salmon. Try to buy wild caught whenever possible and avoid breading, as it contains carbs.
Organic eggs are a terrific food for someone eating a keto diet. They are low carb and full of important vitamins and minerals. They are super versatile and can be prepared in some way for whatever meal of the day you choose. Some favorites at my house include poached, deviled, fried, and baked. They are a very keto friendly food.Fats should account for the largest portion of calories when you are eating a keto diet. Not just any fats though. The fats for a keto diet should come from olive oil, butter, coconut oils, avocado, and creme.
What do I need to stop eating on a keto diet?
Sugar is the first big no-no. Cut out all soft drinks, fruit juice, sport drinks and “vitamin water” (these are all basically sugar water). Avoid sweets, candy, cakes, cookies, chocolate bars, donuts, frozen treats and breakfast cereals. It is also important to read labels for hidden sugars, especially in sauces, condiments, drinks, dressings and packaged goods. Honey, maple syrup, and agave are also sugars. Ideally try to avoid or limit artificial sweeteners as well.
Starches are the other big no-no. Bread, pasta, rice, potatoes (including sweet potatoes), French fries, potato chips, porridge, muesli and so on. Wholegrain products are also bad, just less bad. Legumes, such as beans and lentils, are high in carbs too. Small amounts of certain root vegetables (other than potatoes and sweet potatoes) may be OK.
Beer and Hard Ciders, as well as red wine and spiced rums are off limits. Beer is basically just liquid bread. They are both full of rapidly absorbed carbs
Fruits are mostly off limits. Fruits are very high in sugar therefore very high in carbs. Fruit should be eaten sparingly. Treat it as you would candy.
intermittent fasting
Intermittent fasting, another real working diet, is just a fancy way of saying you only eat during certain hours. Probably the most popular option is fasting for is the 16:8 fast. This basically involves 16 hours (including sleep) fasting, followed by 8 hours of eating normally. This is usually fairly easy to do, especially if you are on an LCHF diet. It only requires trading breakfast for a cup of coffee (or some other non-caloric fluid) and having lunch as the first meal of the day. Fasting from 8 pm to 12 noon, for example, equals 16 hours of fasting. Around noon you would have a normal lunch and then maybe a low carb snack and then dinner before 8 p.m. Literally tens of thousands of people swear by this method for fasting. I find it to be the easiest for myself to follow as well.
There are many variants of intermittent fasting, but the 16:8 method (eat from noon to 8 p.m., then fast until lunch the next day) is the one I recommend as a first option. It’s effective, easy to do and does not require counting calories.
You can use a 16:8 fast as your everyday eating plan if you like. Clearly every day would be the most effective, but if you only do weekends or only weekdays or every other day that is fine. The more often you do it, the more effective it is. It’s not unusual for someone eating a low carb high fat (LCHF) diet to spontaneously fall into this habit because they feel less hungry.
The 16:8 is probably the most common but here are the other two most common options:
- Fasting for 24 hours (a full day, dinner then not again until dinner tomorrow) a couple of times a week. This is very effective and can be surprisingly easy to do, especially if you are following a lower carb and higher fat diet.
- The 5:2 diet. Eat as much as you need to feel content 5 days of the week and then eat an extremely calorie-restricted diet for two days (around 500 calories per day for females and 600 cpd for males). This one does actually make you do a bit of calorie counting and extra planning, but some people still find it worth it.
Intermittent fasting is really about letting your body tell you what it needs. You eat only what your body requires and then let your GI tract rest and recover from constant feeding and digestion.
Is Intermittent fasting good for everyone???
Fasting is good for almost everyone, but not everyone. If you are a pregnant or breastfeeding mother then fasting is not a good idea. Also, children should not be using fasting as a weight loss tool. Instead, they should reduce added sugars and empty calories. Eating only two meals per day would also be fine. Teenagers should also refrain from fasting. Their bodies are growing and should not be deprived of needed nutrients.
The mediterranean diet
If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right real working diet for you.
The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.
Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet are tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol that’s more likely to build up deposits in your arteries.
In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality.
The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson’s and Alzheimer’s diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.
For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.
The Mediterranean diet emphasizes:
- Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats such as olive oil and canola oil
- Using herbs and spices instead of salt to flavor foods
- Limiting red meat to no more than a few times a month
- Eating fish and poultry at least twice a week
- Enjoying meals with family and friends
- Drinking red wine in moderation (optional)
- Getting plenty of exercise
The focus of the Mediterranean diet isn’t on limiting total fat consumption, but rather to make wise choices about the types of fat you eat. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease.
The Mediterranean diet features olive oil as the primary source of fat. Olive oil provides monounsaturated fat — a type of fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats.
“Extra-virgin” and “virgin” olive oils — the least processed forms — also contain the highest levels of the protective plant compounds that provide antioxidant effects.
Monounsaturated fats and polyunsaturated fats, such as canola oil and some nuts, contain the beneficial linolenic acid (a type of omega-3 fatty acid). Omega-3 fatty acids lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.
Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of omega-3 fatty acids. Fish is eaten on a regular basis in the Mediterranean diet.
The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables.
Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarines, which contain saturated or trans fats.
Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat (approximately 80 percent of their calories come from fat), but most of the fat is not saturated. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. Avoid candied or honey-roasted and heavily salted nuts.
The health effects of alcohol have been debated for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking.
However, alcohol — in moderation — has been associated with a reduced risk of heart disease in some research studies.
The Mediterranean diet typically includes a moderate amount of wine. This means no more than 5 ounces (148 milliliters) of wine daily for women (or men over age 65), and no more than 10 ounces (296 milliliters) of wine daily for men under age 65.
If you’re unable to limit your alcohol intake to the amounts defined above, if you have a personal or family history of alcohol abuse, or if you have heart or liver disease, refrain from drinking wine or any other alcohol.
The Mediterranean diet is a delicious and healthy way to eat. Many people who switch to this style of eating say they’ll never eat any other way. Here are some specific steps to get you started:
- Eat your veggies and fruits — and switch to whole grains. An abundance and variety of plant foods should make up the majority of your meals. Strive for seven to 10 servings a day of veggies and fruits. Switch to whole-grain bread and cereal, and begin to eat more whole-grain rice and pasta products.
- Go nuts. Keep almonds, cashews, pistachios and walnuts on hand for a quick snack. Choose natural peanut butter, rather than the kind with hydrogenated fat added. Try tahini (blended sesame seeds) as a dip or spread for bread.
- Pass on the butter. Try olive or canola oil as a healthy replacement for butter or margarine. Use it in cooking. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. Or try tahini as a dip or spread.
- Spice it up. Herbs and spices make food tasty and are also rich in health-promoting substances. Season your meals with herbs and spices rather than salt.
- Go fish. Eat fish once or twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid fried fish, unless it’s sauteed in a small amount of canola oil.
- Rein in the red meat. Substitute fish and poultry for red meat. When eaten, make sure it’s lean and keep portions small (about the size of a deck of cards). Also avoid sausage, bacon and other high-fat meats.
- Choose low-fat dairy. Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese.
- Raise a glass to healthy eating. If it’s OK with your doctor, have a glass of wine at dinner. If you don’t drink alcohol, you don’t need to start. Drinking purple grape juice may be an alternative to wine.
calorie counting
The most common real working diet is calorie counting. While weight loss can seemingly come down to simple math, just take in less calories than you burn, a recent study published in JAMA challenges the assumption that quantity is more important than quality when it comes to calories.
Keto Meal Plans
Sometimes the hardest part of getting started with a new diet plan is just having some meal plans. You can find your first week of Keto meal ideas and recipes right here…
Intermittent Fasting Meal Plans
While intermittent fasting is a good choice for a healthy diet plan choosing the best foods will make it most effective. Click here for a weeks worth of meal ideas while practicing intermittent fasting…
Mediterranean Diet Meal Plans
The Mediterranean diet is widely recognized as one of the healthiest diets you can follow. Widely praised for it’s effects on heart heath, cholesterol, weight, dementia prevention and more it’s hard to go wrong following this one. Click here for a weeks worth of Mediterranean diet ideas…
Calorie Counting Meal Plans
Counting calories is among both the easiest and most difficult ways to lose weight. However, it can be done. There are many free apps available to help you track calories. Remember though, it’s not just what calories you consume, but where they come from and when you consume them that matters. Click here for a weeks worth of low calorie meal ideas…
After doing a bit of searching, we were certain that we could create something more user friendly and easy to follow. All you have to do is add your TRUE COMMITMENT and you will succeed. The most common thing people say after making the choice to eat healthy is that they expected it to be hard but were pleasantly surprised.
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