Chances are you’ve probably heard of the keto trend. But what is it and why is it so popular? Is it really good for your health? Let’s break it down and find out if the keto diet is right for you.
What Is Keto?
The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet designed to put your body in a metabolic state called ketosis. This means that your body switches from burning glucose from carbohydrates to burning ketones produced by fats for energy. This process is said to help speed up your metabolism, curb your hunger, and lose weight. You may be wondering, “How does eating more fat help you burn fat?” The idea is that your body adapts to the scarcity of carbohydrate metabolism and switches to fat metabolism, so instead of storing fat, your body burns it.
What Is in a Keto Diet Meal?
Generally, the keto diet consists of eliminating most carbohydrates and eating primarily high fat foods. It’s important to eat real, whole, and fresh foods when you’re on the keto diet.
There are different versions of the keto diet, but the two below are the most popular and most studied versions:
- The standard keto diet meal is about 75% fat, 20% protein, and 5% carbohydrates.
- The high-protein keto diet meal changes the ratios to 60% fat, 35% protein, and 5% carbs.
Foods you should eat on a keto diet:
- Red meat and poultry
- Fatty fish like salmon, trout, and tuna
- Dairy products like eggs, butter, cream, and cheese
- Nuts and seeds
- Healthy oils like extra virgin olive oil, coconut oil, and avocado oil
- Low-carb veggies like tomatoes, onions, peppers, and most green veggies
Foods you should avoid on a keto diet:
- Grains and starches like wheat-based products, rice, cereal, and pasta
- Beans or legumes like peas, kidney beans, lentils, and chickpeas
- Sugary foods
- Most fruit, except small portions of berries
- Root vegetables like potatoes, carrots, and parsnips
- Unhealthy fats like processed vegetable oils and mayonnaise
- Low-fat and sugar-free diet foods (these products can be highly processed)
Should You Try the Keto Diet?
Short answer: It depends. Everyone responds differently to the keto diet because it’s based on our biology, metabolism, and how we feel. There is no long-term research on following this type of eating so it may be best to discuss with your physician, especially if you have medical conditions. This would not be recommended during pregnancy or for children. It eliminates many healthy foods and could lead to nutrient shortfalls. These types of foods are not appealing for many people so it may not be sustainable for many. If you do decide to try the keto diet, one good thing is you can continue to use Shaklee while you’re on it. Our no-added-sugar Life Shake™ can be used as a keto-friendly meal. The choice is yours!