Your Keto Guide for 2020

A Beginner’s Guide to Keto

As the new year comes along, many people think about the kind of changes they can make when it comes to their diets.

Part of this process for many people is following the kind of diets available today.

Research has shown certain diet plans can help people lose weight and maintain that weight loss over time. One diet that understandably earned a great deal of attention in recent years is that the Keto diet.

Many people have heard about it. While they might have heard about it, the details remain a little fuzzy for many. This diet has become extremely popular in recent years.

A ketogenic diet can help you get to lose weight and even begin to manage or even overcome certain medical issues such as type II diabetes. 

This is done by entering ‘ketosis’. Ketosis occurs when you eat a low- or no-carb diet and molecules called ketones to build up in your bloodstream. Low carbohydrate levels cause blood sugar levels to drop and the body begins breaking down fat to use as energy.

Here are all the versions of the ketogenic diet:

• Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs
• Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
• Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
• High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

The Standard Keto Diet

The fundamental Keto diet boils down to a simple idea. The aim is low carb, high fat and a moderate consumption of protein.

In general, the goal is to get to under 50 grams of carbohydrates. The number of carbs is replaced by increased consumption of fats instead.

The goal is about twenty percent of energy from protein with carbs kept to only five percent. With this diet, the aim is to help the body burn fat as the body’s main source of energy. When the body does this, it undergoes a process known as ketoacidosis.

Burning fat rather than carbs has been shown to lead to long-term weight loss.  

Studies have now shown that the ketogenic diet can have benefits for a diverse group of health conditions:

• Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar.
• Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth.
• Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression.
• Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.
• Parkinson’s disease: One study found that the diet helped improve symptoms of Parkinson’s disease.
• Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
• Brain injuries: One animal study found that the diet can reduce concussions and aid recovery after brain injury.
• Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne.

Keto Is Not Hard

One of the great things about this diet is it not hard to follow. Aim to reduce consumption of carbs and increase your consumption of fats instead.

The goal is to keep to as few carbs as possible when eating. Keep in mind that the right foods are foods that are known as Keto-friendly foods. These are foods that you want to eat to put your body on the path to burning fat and losing weight.

To that end, there are certain foods that you’ll want to eat and foods you want to keep on the restricted list. 

Aim for eggs, poultry, fish with lots of fat such as salmon and meat. You’ll also want to eat full-fat dairy products as well as nuts and seeds.

Keep in mind that many fats can be healthy so you can use items like olive oil and coconut butter to bring in the flavor you want.

Vegetables that don’t have lots of starch such as tomatoes, peppers and mushrooms are excellent options.

Spices and condiments like pepper and mustard can be used to add in lots of flavors which makes it easy to enjoy your meals. 

Your meals should be based around these foods:

• Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
• Fatty fish: Such as salmon, trout, tuna and mackerel.
• Eggs: Look for pastured or omega-3 whole eggs.
• Butter and cream: Look for grass-fed when possible.
• Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
• Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
• Avocados: Whole avocados or freshly made guacamole.
• Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
• Condiments: You can use salt, pepper and various healthy herbs and spices.

Mindful Eating

Certain foods should be restricted to only a now and then treat. Baked goods like bread can raise your carb levels. Foods with lots of sugar should also be kept to a minimum.

Pasta, grains, beans and fruit should also be avoided as much as possible. These are foods that may interfere with the fat burning process you want to keep for your body. They will make it harder to stick to that diet and get the results you have in mind.

The same is true for things that you drink. Alcoholic beverages like beer and drinks with lots of sugar in them are also not a good idea if you want to follow this diet.

Stick to other kinds of beverages to help keep to the Keto state. This includes water, coffee, tea to help you retain avoid feeling too hungry and get the hydration you need. Add flavor with a bit of mint and other herbs.  

Food That Is Off Limits

In addition to those foods you should restrict, there are certain foods you should completely avoid. Do not consume margarine or vegetable oils.

Processed foods are another idea to stay away from if you want to remain in fat-burning mode. Hot dogs and lunch meats will make it hard to get into that keto state so don’t eat them.

Here is a full list of foods that need to be reduced or eliminated on a keto diet:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: These are highly processed and often high in carbs.
• Some condiments or sauces: These often contain sugar and unhealthy fat.
• Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
• Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
• Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

This is your year to lose weight and keep it off. Let the Keto diet do it all for you.