The keto diet is a low carb diet, where the body produces ketones in the liver to be used as energy.
When your body processes carbs, you produce glucose and insulin.
Glucose is the easiest molecule for your body to convert and use as energy. Unlike me in high school, it will get chosen first. Insulin is produced to process the glucose in your bloodstream.
Your body will use all that quick and easy glucose for energy, and stick your fats away for later on. That is you getting heavier and wider! Now if you drop carbs and sugars, the body will go into a state known as ketosis.
Ketosis is a natural state your body goes into to avoid starvation. During this state, we produce ketones, which are caused from the breakdown of fats in the liver.
Basically, you want to keep your body in ketosis as much as possible. We don’t do this through starvation of calories but starvation of carbohydrates.
So, you are looking to increase your fats and lower your carbs.
Example of Keto Meals
To help you see how you might eat on a keto diet, I’ll share a few meals I eat myself.
- Two fried eggs with cheese, coffee with coconut oil in it.
- Egg omelet with peppers and cheese
- Hot wings with bleu cheese
- Deli meat and cheese roll ups (no bread of course)
- Eggs (hey, they are eay)
- Baked Chicken thighs
- Chicken chili without beans
All Meals – Have some veggies of some kind
What You Can’t Eat
You can’t have carbs, so you can’t have:
- Anything with carbs.
Look items up online that you aren’t sure about. Also, don’t forget to avoid sugar. You can’t have that either, or your body will drop right out of ketosis.
Macros and Calories and Counting and Tracking
Ok, about to get real and keep it real. There are people who take this plan/lifestyle/diet to the extreme. They weigh their food and get pretty precious about hitting their percentages of macros exactly. A macro is a dumb term used to describe protein, carbs and fats. The diet nerds call them macros. In case you are dying to know:
- 60-75% of calories from fat (or even more),
- 15-30% of calories from protein, and.
- 5-10% of calories from carbs.
That’s the percentages. But listen, if you are constantly fiddling and fretting, you aren’t going to stay on the diet, are you? My best advice is this: avoid carbs. Eat fats, meat and veggies. Avoid sugar. I haven’t counted a single calorie or macro since I started the diet, and I’ve dropped almost twenty pounds.
What About Cheat Days
Again, some people will get fussy with me on this, but I say – go for it. If you’ve been good all week and your kids want pizza for Friday night meal – enjoy some pizza. Guzzle some beers. Then, the next day, start back in. Sometimes a carb cheat actually helps get things rolling again if your weight loss stops. No idea why. But, don’t get all tense and beat yourself up. Now, I’m not telling you it’s ok to cheat every day. If you do, you won’t get back to ketosis, and you won’t be losing weight. I’m just telling you to make this diet livable for you – and that means knowing you can have hashbrowns sometimes.
Any Snacks I can Buy At Walmart?
Other Names for this Diet: Ketogenic Diet, Low Carb High Fat Diet, Low Carb Diet, etc. Don’t get confused by all the jargon. Just remember, avoid carbs and sugar. 😉