The term ketogenic refers to causing ketogenesis. To supply your body with less than 100 grams of glucose, you have placed your body in a ketogenic state. The ketogenic diet tends to promote the metabolic formation of ketone bodies by causing the body to use fat, instead of carbohydrate, as its main energy source.
“What do Silicon Valley tech workers and celebrities like Kourtney Kardashian have in common? They're fans of the ketogenic diet — the high-fat, low-carb diet that is making waves in the health and wellness world.
Not only can the keto diet help you shed a few extra pounds, but some research indicates that the keto diet may help prevent aging-related diseases, reduce “brain fog,” and boost energy.
“Ketosis is the goal when eating a ketogenic diet — to shift your energy source from carbohydrates (glucose) to fat (ketones) which helps burn fat,” McKel Hill, registered dietitian and founder of Nutrition Stripped, told Business Insider. “This might look something like a diet made up of about 70-75% of your daily calories from fat, with about 20% from protein and just 5% from carbohydrates.”
The keto diet is known as one of the toughest out there, largely because the standard American diet tends to rely on a heavy dose of carbs and sugar. And if giving up your daily whole-grain bagel isn't enough, there's also the keto flu — the withdrawal or transition symptoms some people experience shortly after starting the keto diet.
If you've heard about the potential benefits of the keto diet and want to give it a shot, here are eight tips for doing the diet without driving yourself crazy:
1. Don’t plan on eating three meals a day
People eating a keto diet can expect an overall decrease in their appetite once they get into ketosis and should not plan on their usual three meals a day, Kristen Mancinelli, MS, RD and author of ” The Ketogenic Diet ” told Business Insider.
“Ketones dampen your appetite. So if you're doing the ketogenic diet correctly you probably won't want to eat a full meal for breakfast, lunch, and dinner,” Mancinelli said. “Don't make yourself crazy trying to plan for three meals a day, you'll probably only be interested in two.”
The appetite suppressant effect can take anywhere from a few days to a few weeks, depending on the individual's genes, activity level, and how they were eating before starting the diet, Mancinelli said.
2. Always top off your plate with a drizzle of olive oil or avocado oil
One common reason many people fail or get frustrated with the keto diet is that they're not getting enough fat (or enough of the right kinds of fat).
“You really have to vary your fat intake on a ketogenic diet. So a mistake that people will often make is that they just go to saturated fat, which is animal products and dairy,” Mancinelli said.
One way to prevent that from happening is by adding a generous dose of olive oil or avocado oil to your meals, Mancinelli said. Olive oil is high in monounsaturated fatty acids , which are healthy fats, according to The Mayo Clinic. Avocado oil is rich in similar fatty acids, Healthline reported.
“People are going overboard on the wrong types of fats, think bacon, deli meats, sausage, fatty meats, butter and lard,” Tracy Lockwood Beckerman , RD, told Business Insider. This isn't good for heart health or blood pressure, and can even cause digestive issues, she said.”
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