If you’re into reading any sort of health and fitness publication, you’ve likely heard something about the keto diet.
It’s all the rage when it comes to eating, whether it’s to boost athletic performance and drop weight, or improve cognitive function and productivity.
Whatever the end goal, keto seems to do it all. And in terms of scientific research, there’s full support.
If you’re considering transitioning to keto or just want a bit of information on the ketogenic diet, we’re giving you an overview of what you need to know—what keto is, why keto is so hyped up, and what you can and can’t eat on keto.
What Is Keto?
Its introduction into the wellness world may be fairly recent, but the ketogenic diet is anything but. It’s an eating style that advocates for high fat consumption while keeping carbs under a certain threshold to maintain low blood sugar.
Originally developed as a treatment for epilepsy, it’s gained popularity amongst all sorts of communities for the profound effects it elicits.
The reason keto is so effective is because when you starve the body of glucose, its main and preferred fuel source, it’s forced to make metabolic adaptations to survive.
This “switch” that happens is the production of ketones, hence the name “keto” diet. Ketones are a byproduct of fat metabolism and serve as an alternate fuel source for the body when glucose is in short supply.
When you reduce carbs such that incoming glucose isn’t sufficient to meet the body's demands, the body enters a state of ketosis whereby hepatic oxidation of fats produces ketones. These ketones can readily cross the blood-brain barrier to supply the brain and other vital organs with energy.
But the reason ketones cannot be produced when glucose is high is that, in order for fat to be oxidized, insulin levels must be kept low.
When insulin secretion is reduced, the body enters a catabolic state where glycogen stores are depleted, which forces the body into metabolic changes 1.
Two metabolic processes in specific come into action with low glucose supply: gluconeogenesis (glucose production from protein and fat) and ketogenesis (ketone production).
These ketones are used as an alternative energetic fuel for the heart, skeletal muscle, and the brain 2.
Essentially, you flip a metabolic body switch that turns you from a sugar burner to a fat burner.
Keto vs. Low-Carb
Keto and low-carb share a lot of similarities—high fat, moderate protein, and low-carb, with pretty much the same foods being eliminated. However, where they differ is the ratio of carbs that can be consumed.
With both low-carb and keto, it’s not so much your total carb intake that you need to be concerned with, but rather your net-carbs. Net carbs are your total carbohydrates—dietary fiber, and they are what contribute to glucose levels.
For keto, the traditional macros are around 70-80% fat, 20-25% protein, and 5-10% carbohydrates, which, for most people, translates to less than 30g net carbs daily.
Low carb, on the other hand, is a bit more flexible with the macros, meaning you could be consuming upwards of 50g of carbs and still technically be eating “low-carb” compared to most people.
With low-carb, you don’t necessarily have to be in ketosis, and your body may still rely on glucose for fuel. This is generally the reason why some people feel crappy on low-carb diets—their body still uses glucose for fuel, but they’re not providing enough to support energy demands. As such, they’re constantly tired.
Top 10 Benefits Of A Ketogenic Diet
When it comes to why people choose keto, there’s a pretty long list of benefits that suggest it may be worth a try. Here’s what you may experience:
- Mental clarity + better focus and concentration
- Neuroprotection
- Weight loss and fat loss
- More energy
- Reduced inflammation
- Better blood sugar and insulin control
- Reduced appetite
- Improved blood pressure
- Better cholesterol and triglycerides
- Improved athletic performance
What To Eat On Keto
The basis of keto is a high consumption of healthy fats, both animal and plant-derived, a moderate intake of protein, and low carbs. Here’s an idea of what you can eat on keto:
- Meat: Chicken, turkey, beef, pork, elk, bison, duck, venison, wild game
- Fatty fish and seafood: Salmon, sardines, herring, trout, tuna, mackerel, scallops, shrimp, crab, lobster
- Pasture-raised eggs
- Dairy: Grass-fed full-fat dairy (if tolerated), butter, ghee
- Cheese: Unprocessed hard cheeses
- Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds
- Healthy oils: Extra virgin olive oil, coconut oil, avocado oil, and MCT oil
- Low-carb veggies (above ground): Leafy greens, zucchini, eggplant, tomatoes, onions, peppers, celery, cucumber, etc.
- Low-sugar fruit: Raspberries, strawberries, blueberries, blackberries, lemon, lime
- Herbs and spices
Keep in mind that while vegan keto is a thing, it’s a lot more challenging to stay under the carb threshold because you’re getting rid of many keto fat sources that are animal-derived (meat, dairy, eggs, etc.).
What To Avoid On Keto
- High-sugar foods: Soda, fruit juice, smoothies, ice cream, etc.
- Grains or starches: Wheat-based products, barley, rye, corn, rice
- Fruit: All fruit except berries and some citrus
- Beans and legumes
- Root vegetables and tubers: Potatoes, sweet potatoes, yams, carrots, parsnips
- Low-fat or diet products
- Sauces and condiments: BBQ sauce, ketchup, some mustards, salad dressings, etc.
- Unhealthy fats: Industrial seed oils and any products containing them (canola, corn, soy, cottonseed, soybean, etc.)
- Alcohol: Beer, wine, liquor, mixed drinks
- Sugar-free diet foods: Sugar-free candies, syrups, ice creams, sweeteners, desserts, etc.
Final Thoughts
The ketogenic diet has been hyped up by just about everyone, and when it comes to why, there’s a lot of research to support its efficacy for treating everything from arthritis and metabolic syndrome, to inflammatory conditions and even cancer.
However, it’s important to keep in mind that despite the long list of benefits associated with it, it may not work for everyone.
And if you follow a plant-based diet, sticking to a low-carb style of eating may be more of a headache than you’re willing to endure (no pun intended).
Regardless, if you’re struggling with health issues—excess weight, fatigue and low energy, inflammation, and the like—that you just can’t seem to kick, giving keto a shot may be worth your while!
References
- W Masood, P Annamaraju, KR Uppaluri. Ketogenic Diet. [Updated 2020 Dec 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/
- P Puchalska, PA Crawford. Multi-dimensional Roles of Ketone Bodies in Fuel Metabolism, Signaling, and Therapeutics.Cell Metab. 2017;25(2):262-284.
