The following is what I think you need to know about Keto in as few words as possible. I have learned this information from taking the Keto Reset course at Natural Grocers, doing my own research, and being on the Keto diet for over two years. There is a lot of different information out there on Keto. Don’t take my word for it, do your own research. This is just my understanding.
What is Ketosis?
Cells in the body need energy in the form of ATP to function. They can make ATP from glucose (aka sugar) or fat either by breaking fat down directly in the cells or absorbing ketones that are made from fat by the liver. Protein is broken down into amino acids that can either be used to make stuff like muscle, or they can be broken down further into glucose. The liver stores excess glucose for later and if it runs out of glucose stores it will start producing ketones. As soon as blood sugar increases enough for the liver to save some for later, it stops producing ketones. This is a delicate balance to maintain.
Is there such a thing as a Keto”ish” diet?
NO. Either you’re in ketosis or you’re not. It’s a really good idea to get a blood ketone tester so you can know for sure. If you don’t have at least .5 mmol/L of ketones in your blood, you aren’t doing Keto, so please don’t say stuff like this. If you’re on a low-carb diet and not in ketosis, just say you’re on a low-carb diet.
How do you get into Ketosis?
You have to starve your liver of carbs. Depending on how much glucose your liver has stored it might take up to two weeks to run out. Just don’t eat any carbs. If you’re addicted to sugar you’ll have bad cravings. It’s a good idea to wean off of sugar with a less extreme sugar-free diet before you try Keto. Most people experience a wall at about the two week mark where they suddenly run out of energy. You just have to push past it. Take it easy, drink lots of water and electrolytes, and fight the urge to eat carbs. You’ll feel like crap for about two days and then you should start feeling good.
What to Eat, What Not to Eat
Eat a lot of healthy fat, a normal amount of protein, and as little net carbs as possible. Don’t eat inflammatory fats, too much protein, or any form of carbs other than fiber. Let me break that down…
- Healthy Fat – Animal fat from healthy animals (i.e. pasture raised, wild caught, grass finished), dairy fat, olive oil, coconut oil, MCT oil, hemp seed oil, avocado oil, almond oil, walnut oil, other tree nut oils.
- Inflammatory Fats – Corn oil, soybean oil, “vegetable” oil, canola oil, safflower oil, sunflower oil
- Normal Amount of Protein – Eat one serving (20-30 grams) of protein per meal. Do not over-eat protein or it will break down into glucose and kick you out of ketosis. Don’t drink more than one protein drink or eat more than one protein bar or jerky per day.
- Net Carbs – Technically fiber is a carbohydrate but it doesn’t break down into glucose. You have to subtract fiber from the total amount of carbs on a label to find the net carbs. Net carbs come from any form of sugar including honey, agave nectar and fruit, and starches like grain, beans, seeds, and root vegetables. Foods that are high in fiber and have a little net carbs can be eaten in moderation like non-starchy vegetables and tree nuts.
- Count your Macros – How much net carbs you can eat and stay in ketosis depends on your metabolism and body mass index. There are calculators online where you can enter your BMI and it will give you your target grams of net carbs, protein, and fat to eat. You really just have to experiment to find out how your body works though. I started off keeping my carbs under 50 grams per day but now I’m aiming for less than 30. I also used an app for the first two to three months where I entered everything that I ate. It really helped me learn how much fat, protein, and carbs are in different foods so I understand what I’m putting in my body.
Tips and Tricks
Drink sugar-free electrolyte drink mix when you’re transitioning into keto to avoid getting dehydrated. It’s sweet so it can help with the sugar cravings too!
Get some exogenous ketones and drink it when you hit that low-energy wall. Exogenous ketones are expensive, but I only use them when I’ve fallen out of ketosis and need to get back in or when I’m on the go and need quick energy. One container lasts me three to six months.
Take acetyl-l-carnitine, especially when you’re first getting into ketosis. It will help your body burn the fat you’re eating directly in your cells when your liver isn’t making ketones yet.
Don’t push it until you have really gotten into ketosis and stayed there for awhile. Some people think they can eat peanut butter or cheat on the weekends. If you think that, PLEASE get a blood tester and actually test if you’re in ketosis. I really don’t think it’s healthy to be eating 80+ grams of fat per day if you’re not burning it efficiently.
Well, I hope that helps. There’s a lot of info out there, but I wanted to give the most succinct version I could. Check out my other posts for more detailed info. Leave a comment on this post if you have a question, that way other people can see the answer too!
