What is a ketogenic diet and what isn’t it? : nutrition


I posted this in one of them Facebook beginner keto groups, but it got removed for some reason. Rather than have all this writing go to waste, I present it to you guys. Maybe it’ll help some beginner understand this WOE a little better. Or maybe it’ll just get removed here, too.


A ketogenic diet is simply a way of eating (WOE) that puts your body into a state of ketosis. Ketosis is a state where you are producing ketones, which your body can use as fuel. You do this by eating a very low amount of carbohydrates, generally less than 20 to 30 grams a day.

That’s it. That is the only thing a ketogenic diet is.

It’s not a diet where you must avoid any particular food. You can eat table sugar on a spoon as long as you count it towards your daily carb limit.

It’s not a “clean eating” diet. You do not need to avoid processed food. Just read the labels.

You do not need to avoid soft drinks. Most regular ones are very high in carbs, so you’ll need to drink them by the tablespoon to stay under your carb limit. Or drink diet soft drinks. You do not need to avoid diet soft drinks.

You do not need to avoid dairy. Milk is high in carbs, so drink very little of it. Cheese is low in carbs, so you can go to town.

A lot of people change their whole outlook on food when switching to a ketogenic diet. And that’s great. There’s no question that eating whole “real” foods are better for our bodies than eating highly processed foods. But, that’s not what a keto diet is and don’t let anyone bully you into thinking that.

There are many ways to do keto and you need to find the way that works best for you, depending on your goals.

My words of advice:

  • Read the labels. If they don’t have labels (like fruit and veg) google it.

  • Don’t stress if you mess up. Just get up, dust yourself off and KCKO (Keep Calm, Keto On).

  • Research, research research. Google is your friend. Your best friend.

  • Google “keto calculator” and plug in your stats to get the right amount of macros for you. Macros mean macronutrients: carbs, fat and protein. Carbs and fat are limits, don’t go over. Protein is a goal, try to reach it. (I forget the name of the guy who came up with that succinct way of putting it, but I’ll credit you if you appear here.) — u/anbeav

KCKO



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