The Ketogenic Diet (or Keto Diet, for short) is a low-carb, high-fat, and moderate-protein diet. In other words, when on this diet, most of your calories (60 to 75%) should come from fat and only 5 to 10% should come from carbohydrates. Your remaining calories (between 15 and 30%) come from protein.
The objective of the diet is for your body to switch from metabolizing carbohydrates for energy to metabolizing fat for energy. Once the body is using fat for energy, it has entered what is known as ketosis.
Those following a Keto Diet do so for multiple reasons — weight loss, increased energy, and joint and muscle pain relief — but it was first developed as a treatment for epilepsy.
(Note: We are not doctors and cannot provide medical advice. If you are considering going on a Keto Diet, consult with your medical practitioner first.)
More than you think! Fat is your friend in this diet, which means lots of coconut oil, cheese, avocados, eggs, and fattier cuts of meat. Higher-fat fish, like salmon, are great, as well as nuts and seeds. Leafy greens and non-starchy veggies like cauliflower help to balance out your meat and fat intake. If you're vegetarian or vegan, you can also include meatless proteins as well, but you'll want to watch your carb counts. What else? KNOW Foods products, of course!
Well, sugar is the big one, along with starchy vegetables and grains. You'll also want to be very careful about fruit. Most fruits are too high in sugar to work in a keto diet, but you can eat small amounts of berries.
The word "macro" is short for "macronutrient," and it is used to talk about the three main nutrients you'll need to track when on a keto diet: fats, proteins, and carbohydrates.
Net carbs measure the total number of carbohydrates that your body metabolizes, which translates to total carbs minus fiber and allulose. We list net carbs on all of our products. While net carbs are not officially measured on nutrition labels, they are a convenient measurement tool for those on the Keto Diet.
Ketones are molecules that are produced by the liver when it breaks down fat. Ketones are what get used by your brain and nervous system for energy. You can measure your ketone level to determine whether or not you're in ketosis.
Depending on your particular diet choices, Keto and Paleo can look pretty similar. However, Paleo generally emphasizes eating foods that hunter and gathers would have eaten, and does not put strict limits on carbohydrates as Keto does. Learn more here.
We've got a growing collection of Keto-friendly recipes on our blog, which you can find right here.