Keto 101

The keto diet has gained popularity over the last few years, and popped up on many people’s radar in the last year– even making it one of the most searched for health subject on Google. Many people are interested to use it as a tool for weight loss and for its health benefits. Today we’re going to talk Keto 101 to learn what it’s all about.

There is a lot of research out there on the diet, but our friend Diane Sanfilippo’s newest book Keto Quick Start tackles everything you could possible want to know about transitioning to a keto diet, and giving you the tools you need to successfully do it, plus 100 amazing recipes.

Keto 101

In this post today we are going to talk Keto 101! Most of the below information was gleaned from Keto Quick Start, but is in no way comprehensive. Pick up a copy of Keto Quick Start to get all the tools you need to get started on a keto diet! And the best news is that we are giving away a copy to one of you! Comment on the post below to enter and one winner will be chosen by Friday, March 5th, 2019 at 12pm EST (US only).

What is Keto 101?

In short, a keto diet drastically reduces the consumption of carbohydrates and replaces them with an increased amount of fat, protein and non-starchy vegetables. Decreasing the amount of carbohydrates consumed and replacing them with healthy fats helps set your body up to enter a state of ketosis where your body is fueled by burning fat instead of carbohydrates.

The benefits of this diet, aside from burning fat for fuel, are mental clarity, appetite suppression, increased energy, stabilized blood sugar, better digestion and gut health, better sleep and of course, weight loss. This diet also helps with symptoms from those with epilepsy, traumatic brain injury, Alzheimer’s and Parkinson’s disease while working in tandem with support from medical professionals.

However, you don’t only have to be in actual ketosis to benefit from a keto diet. Many people who eat a keto diet most of the time, but maybe don’t actually go into ketosis can still experience benefits like increased energy, stabilized blood sugar and generally just feeling well.

Not sure if it’s right for you? Of course, always consult with a doctor or a trained professional before making any major dietary changes. Nothing is one size fits all, and not every diet will work for every person.

Who Does the Keto Diet Benefit?

Any person who is looking to optimize their nutrition and think Keto may provide health benefits or any person who is looking to heal different health problems ranging from blood sugar issues, digestive issues, autoimmune diseases, inflammation or those looking to lose body fat.

Keto is not for… children, pregnant or breastfeeding woman, the elderly, people with disordered eating habits, people who have trouble gaining weight, those diagnosed with hypoglycemia or adrenal fatigue. If you are in doubt whether you may benefit from a keto diet, consult your doctor, of course.

Burning Fat for Fuel instead of Relying on Carbohydrates

People eating the standard American diet, which relies mostly on carbohydrates, use mostly stored sugar, which has been broken down from the carbohydrates, for fuel. This means that while your body is busy using up as much of the sugar as it can, the excess you do not need gets stored away in your body as fat. When your body has a reduced level of carbohydrates (which have then been replaced with healthy fats) it becomes really good at using fat for fuel. This includes not only dietary fat but excess stored body fat, which means it becomes easier to lose weight, if that is your goal.

What does Eating a Keto Diet Actually Look Like?

At first glance, eating a ketogenic diet may seem daunting and highly restrictive, and for some people this is true and it’s something that isn’t doable. But for others, it’s worth giving a try. While you can’t downplay the fact that any dietary (read: lifestyle) change is not a quick fix and requires work, if you are willing to put the time in and try out the diet you can truly see if it improves your health and quality of life enough to continue on with it. Below find an example of some recipes found on this site that are compatible with a keto diet.

• Breakfast:
  • Deviled Eggs with Bacon and Chives
  • Cauliflower Hashbrowns
  • Easy Pizza Scramble
• Lunch:
  • Buffalo Chicken Tenders
  • Tuna Casserole
  • Crock Pot Pesto Chicken Salad
  • Lettuce Wraps
  • Cauliflower Pizza Bites
• Dinner:
  • Steak Cobb Salad with Cilantro Vinaigrette
  • Pork Carnitas
  • Oven Baked Coffee Barbecue Pork Ribs
  • Cajun Pork Tenderloin (a sneak peek recipe from Keto Quickstart)
  • Crispy Sesame Chicken Strips
  • Buffalo Chicken Tenders
  • Pork Carnitas
  • Thai Turkey Burgers with Spicy Sriracha Slaw
• Snacks:
  • PB & J Fat Bombs
  • Creamy Peppermint Coconut Cups
  • Blueberry Pancake Fat Bombs
  • Everything Bagel Topped Cauliflower Rolls

How to Learn More about Eating a Keto Diet

In our opinion, there is no better resource out there than Diane Sanfilippo’s newest book Keto Quick Start. As usual, this book (coming after her New York Times best selling books Practical Paleo and the 21 Day Sugar Detox series) is a comprehensive guide on all you need to know about keto and a practical road map of how you can ease into a keto lifestyle with 100 amazing whole food centric recipes that are easy-to-make and of course delicious.

Why we love this book: Keto Quick Start targets everyday real-world concerns such as what to expect in the first few weeks and how to know if you’re on the right track, how to determine if you need more carbs and how to incorporate those carbs in a healthy way, how to customize keto for your personal goals (especially weight loss), and things to be aware of if you’re concerned about a particular health issue.

If you are at all curious about the keto diet and the possibly benefits it could have on your life you need to own this book. We’re lucky to live in a world where there is a wealth of information about the different ways we can nourish our bodies to make us feel our best, and Diane’s newest book is a shining example of that. Pick up your copy of Keto Quick Start here!

And to enter the giveaway comment on the post below and one winner will be chosen by Friday, March 5th, 2019 at 12pm EST (US only).