The ketogenic diet—comprised of high intake of fat, moderate intake of protein, and extremely low intake of carbohydrates—has been around for decades, first used therapeutically in the 1920s to treat children with epilepsy.1,2 It’s grown in popularity again in recent years, not for only medical purposes (including medication-resistant epilepsy, chemotherapy3, and diabetes4) but also for an effective means for rapid weight loss and a host of other health benefits, such as improved energy and mental clarity.5
Unless you’ve been living on a remote island in the middle of the South Pacific, you have likely heard of the keto diet by now. This way of eating, more a lifestyle change than an actual diet, is currently sweeping the world. From movie stars to stay-at-home moms, gym instructors to Wall Street bankers, people are increasingly turning to keto as a way to up vitality and reduce health problems.
When many people embark on the ketosis journey, they mourn bread, pasta, danishes and other starchy, carbohydrate-rich, grain-based foods. Admittedly, it is hard to live without your morning toast if that’s what you’ve been eating for breakfast for the last 10 years. However, many people find that once they clear their systems of grain and grain-based products, they have a much easier time resisting these items and eating keto-approved foods.
If you follow ketosis but avoid nuts, some people might think you’re, well, nuts.
After all, we know nuts offer a variety of health benefits. Walnuts, Brazil nuts, almonds, macadamia nuts, and their kin have a sizable body of scientific research substantiating their ability to lower the risk of heart disease. Nuts have been shown to help reduce the level of "bad" cholesterol and systemic inflammation, too (with widespread inflammation being a nefarious major player in chronic health disease). The nutritional profile of nuts also boasts dietary all-stars like fiber, minerals, vitamins, and antioxidants.
Your friend looks amazing these days. You would never have the courage to wear such a form-fitting dress, and it seems like just a few months ago, neither did she – but now she’s rocking skinny jeans too? What’s the deal?
You ask her secret and she says keto.
Obviously you’d love to replicate her success, but you’re a little wary: After all, the internet is awash in warnings against the dangers of the ketogenic diet. While glucose, the main molecule on which the body relies for energy, is responsible for a raft of ills in the world, a diet that effectively does away with glucose altogether still gets a bad rap.
According to Google Trends, the number of searches about ketosis has been on the rise over the past 12 months; the ketogenic diet was actually ranked as one of the top 10 most Googled diets of 2017. With so much more keto-curiosity out there, it’s no wonder more people are experimenting with this way of eating — and that more people are hearing a lot of conflicting information about it.
If (or more likely, when) you’re questioned by family, friends, and co-workers about your own ketogenic diet, it’s helpful to have a decent answer prepared. An elevator pitch, so to say. A response that’s at once honest and informative without sounding defensive or sanctimonious.
Need some ideas in your back pocket? Check out these four suggestions.
The impression most people get about the ketogenic diet is that it says a lot of no. No carbs, no sweets, no fun. The truth is, because of this impression, most people don’t stick with the diet for long. A person can only tolerate so much salmon with braised leeks, the thinking goes. Eventually you’re going to need a dang brownie, right?
In case you missed it:
The ketogenic diet isn’t just some new weight loss trend.
For one thing, it’s not new: the ketogenic diet was first described and researched about nearly a century ago (let alone was the natural way our hunter-gatherer ancestors ate for thousands of years).
Imagine sitting down to a full meal and eating as much as you want. Imagine feeling excited to eat a pile of lightly sautéed broccoli, a piece of poached white fish and a beet-arugula salad with a sprinkling of feta cheese. Imagine finishing your dinner and not wanting anything else … until noon the next day.
Why Did We Write the Guide?
Hello readers! We’re very excited that you’ve decided to use our Ketogenic Diet starter guide! This guide was created for anyone who has ever wondered about or contemplated starting the Ketogenic Diet. We want to give you all of the tools and tips necessary for starting and maintaining a successful Keto lifestyle. This guide is your one stop resource to ensure that you begin your Ketogenic Diet the right way. We want to provide the steps that you can take TODAY to start your journey of ketosis. Every aspect from the history of the diet to the foods you’ll be eating are listed below. We want you to thrive and become another Ketogenic Diet success story that others can find motivation in!
The Ketogenic Diet is easier if you eat animal products – period.
But can a vegetarian or vegan be Keto? Does the necessity of fat and the small margin for carbs eliminate anyone else for meat and dairy consumers? No. The Vegetarian and Vegan can still be LCHF while observing their food preferences. Here at Keys to Ketosis, we’ve provided a vegan ketogenic diet food list to help anyone who is conscious of what types of food they consume, but still wants to (or has to) pursue a low-carb high-fat lifestyle.
Check out the list of food we’ve compiled for a low-carb vegan diet below!
Have you been wondering what exogenous ketones are? If so, you’re not the only one. The keto-dieting world has been buzzing with information about developments on exogenous ketones for awhile now, with many brands producing exogenous ketones that are used by Keto lifestylers around the world.
But the majority of Keto dieters don’t completely understand what exogenous ketones are or how they can benefit their diet (or dieting options).
In this post, we’ll provide you with easy to read information about exogenous ketones. With this knowledge, you’ll be able to utilize exogenous ketones in your diet, and teach others about their value.
The low carb high fat diet is implemented by reducing the number of carbohydrates (specifically starches and sugars) to less than 60 grams a day. But it’s not just about reducing the number of carbs; you must also increase the amount of fat you’re consuming daily as well. You should aim for 3 quarters of your daily caloric intake to come from fats. The other quarter being protein with the small amount of carb added in.
We’ve talked about the perceived “walls” that people run into while following the Ketogenic diet. If you don’t try earnestly to stay creative and enthusiastic, you can end up eating the same foods over and over again – which loses attractiveness quickly. So how do you avoid this state of “diet boredom” while maintaining your fat burning lifestyle? You develop easy low carb recipes for your Ketogenic diet menu!
A Ketosis Diet Plan is a carefully considered, thought execution of lifestyle optimization. You’re going from someone who is controlled by impulse, to someone who controls life. Food is no longer a master, ordering you around by whatever craving you have. It has now become a tool – and a damn good one at that. But before you can execute, you need supplies for this plan. You can’t build a house without the tools, and you can’t escape a deteriorating eating style until you know what you need to do it. Listed below are you essential Ketosis Diet Plan tools.
Get to work!
When you start the Ketogenic Diet, there are many questions for you to answer. The people you know and love want to know why you’ve chosen to pursue this peculiar sounding diet. You not only want to answer these questions, but to vindicate your decision to be Ketogenic. But out of all of the questions you’ll receive, “what is ketosis?” is likely the most important answer you’ll give.
We want to help you answer this question effectively, and succinctly, so we’ve provided three steps to describing “what is ketosis” with the hope that you’ll:
A. Answer the question well
B. Help people understand the value of this amazing lifestyle!
In life, we’re always talking about must haves. If you’re driving a high end car, you must have the top of the line motor oil coursing through its cylinders. If you’re competing at a high level in a track competition, state of the art running shoes are a must have. When you’re celebrating a huge quarter at the office, the finest bourbon is a must have. I would submit to you, that if you’re serious about a ketogenic lifestyle, MCT Oil is a must have.
MCT Oil provides a heavy dose of the very fuels that turn your body into – and keep it – a fat burning machine. Unlike LCTs, MCTs bypass much of the digestion process that others fats go through. MCTs act in an almost carb-like manner in how they’re sent directly to the liver, where they are used for energy.
There are many reasons why MCT Oil makes perfect sense for your Ketogenic Diet.
Still sticking to that New Year’s weight loss resolution?
I certainly hope so, but the statistics are not in your favor. A recent report by the Washington Post revealed that 25% of people who make New Year’s resolutions fail within the first week! Yikes!
If you fall into this 25% or you didn’t even bother making a weight loss resolution, we’ve got just the thing for you!
As you scan through the results on Google, you become overwhelmed. You know there are plenty of Keto recipes out there, but you’re new to this, and you want to start with Keto meal plan that’s a little less overwhelming. We’ve been there too. You click the link, and are shown a laundry list of steps that you either don’t have time for, or are just too hungry to cover.
Well friend, you’re in luck, because here at Keys to Ketosis our goal is to make the Ketogenic lifestyle easier to transition to. We want you to succeed, and still enjoy what you eat. The two do not have to be at odds.
Integrating the Keto Diet Plan into your daily life can be very difficult if you don’t already possess Type A organizational skills. There’s a lot to remember when planning meals for the Ketogenic Diet. Like the following MUST HAVE characteristics:
In 1921, the Mayo Clinic was on the verge of a massive breakthrough. For centuries, physicians attempted to treat epilepsy through different means of dietary remedies with fasting being one of the most successful treatments. But one doctor suggested that the effects of fasting could be captured in a diet. More specifically, the Ketogenic Diet.
The Ketogenic Diet isn’t for the faint of heart. It requires you to leave behind many of the snacks that you know and love. But that doesn’t mean you have to leave behind snacking in general. No – there’s a happy medium.
The beginner’s guide to Keto Snacks will help you fight your cravings while simultaneously preventing you from falling out of Ketosis. If this sounds too good to be true, you haven’t looked closely enough to all of the delicious choices of Keto Snacks!
Obesity. It has quickly risen through the ranks as one of the deadliest preventable diseases, rivaling only tobacco use as the largest killer of Americans. The Western diet has been the nail in the coffin for many people struggling with obesity due to the outrageous amount of carbs we ingest.
But the public is growing tired of the struggle. Everyday, more people are making the choice to change. We believe that a key to unlocking this change is the Ketosis weight loss plan. You’re here because you too are ready for change. But before you get started, it’s important to understand the factors at play in your body, and how this scientifically proven diet will change EVERYTHING.