Keto 101: A brief overview of the Low Carb, High Fat diet

Introduction

There are many different reasons to research the Ketogenic Diet. Peer Reviewed research shows it may be used to treat epilepsy in children (6) and help those with Type 2 Diabetes (10). The Keto Cooks are “lifestyle” Keto followers, doing it for our health and weight loss. I’d like to tell you a little about the Ketogenic Diet we follow and the research-backed benefits many have seen. Remember, we are not doctors, we are Keto-enthusiasts who love to cook!

Keto 101: What is it?

keto-101

A standard Ketogenic Diet is a high-fat diet made of approximately 75% fat intake, 20% protein intake and 5% low-carbohydrate intake. These are known as your macros in the Keto world. Most Keto followers try to keep their carbohydrate consumption to 20g of net carbs per day. Net carbs are calculated by subtracting dietary fiber and sugar-alcohols from the total carbs listed on the nutritional label.

vanillaglazed_nutritionals_500

For example, this nutritional label lists the total carb count as 36g. Subtract 20g for fiber and 13g for sugar alcohol. That leaves 3g of net carbs.

Some people track macros daily and others follow what is known as lazy-Keto, eating a Keto diet and eyeballing their macro intake. I suggest you use the method that works best for you!

Keto shares many of the basic principles of other popular diets such as Atkins, Paleo and The South Beach diet. However, with Keto you must remain vigilant with your low-carb intake or your body will leave ketosis and you will exit optimal fat burn. There are no cheat days or saving calories for the weekend: this is a lifestyle change.

Research

To check if a diet is beneficial, we can take a look at peer reviewed research, the gold standard in scientific studies. Let’s see what research says about the Ketogenic diet.

  • It is effective for improving and reversing type 2 diabetes. (1)
  • It is easier to follow as it reduces hunger, resulting in less calories eaten. (2)
  • You’ll lose more weight than on a traditional, calorie counting, low-fat diet. (3, 4, 9)
  • It has successfully treated acne (5), childhood epilepsy (6) and heart disease (7).
  • It has improved symptoms of Polycystic ovary syndrome (PCOS) (8).
  • It’s safe, with no serious adverse effects observed. (11)

What it looks like:

Is the Ketogenic diet for you? Do you enjoy bacon? Heavy Cream in your coffee? Cooking with butter? Loosing weight without feeling hungry? Then the Ketogenic diet may be for you! Here is a sample daily menu that has led me to lose 55 pounds so far:

keto-before-after-website

Breakfast

  • 4 pieces of thick cut Bacon
  • Scrambled eggs with spinach and cheese

Lunch

Snack

Dinner

Guides:

There are many sites that can help you on your journey with Keto. “Like”  The Keto Cooks Facebook Page to keep up to date on the latest Keto news and our how-to recipes.

Join our collaborative group The Keto Cooks LCHF Cookbook

Check out the Ketogenic Food List on ruled.me

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Citations

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/
  2. https://www.ncbi.nlm.nih.gov/pubmed/18175736
  3. https://www.ncbi.nlm.nih.gov/pubmed/12679447
  4. https://www.ncbi.nlm.nih.gov/pubmed/17971178
  5. https://www.ncbi.nlm.nih.gov/pubmed/22327146
  6. https://www.ncbi.nlm.nih.gov/pubmed/11581442
  7. https://www.ncbi.nlm.nih.gov/pubmed/22905670
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1334192/
  9. https://www.ncbi.nlm.nih.gov/pubmed/17341711
  10. https://www.ncbi.nlm.nih.gov/pubmed/19099589
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892194/
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