Achieve Your DESIRED BODY COMPOSITION
Without Depriving Yourself or Going Hungry
By Becoming a FAT BURNING MACHINE
Shirataki noodles come in a variety of shapes, including rice, fettuccine, and linguine, so that you can substitute it for any of your favorite high-carb pasta recipes. When I am in a rush, I occasionally throw these noodles together with some pasta sauce, MCT oil, and pre-cooked bacon for a quick keto meal.
However, it is important to know that these aren’t the only health-promoting keto foods. There are plenty of other keto-friendly ingredients that can take your keto diet results to the next level. In my diet, for example, I’ve been experimenting a lot more with shirataki noodles and avocado lately. They have been providing a much-needed change of pace for my palate and my health.
“Any time you drop entire macro or food groups you once loved, you will start to crave it,” White informs us. “I say be flexible with it. I know keto is all about getting into ketosis, but it won’t kill you to tailor it a little and increase the carbs. What’s the point of going on a diet that is short-lived and you eventually gain all your weight back?”
In the 1960s, it was discovered that medium-chain triglycerides (MCTs) produce more ketone bodies per unit of energy than normal dietary fats (which are mostly long-chain triglycerides). MCTs are more efficiently absorbed and are rapidly transported to the liver via the hepatic portal system rather than the lymphatic system. The severe carbohydrate restrictions of the classic ketogenic diet made it difficult for parents to produce palatable meals that their children would tolerate. In 1971, Peter Huttenlocher devised a ketogenic diet where about 60% of the calories came from the MCT oil, and this allowed more protein and up to three times as much carbohydrate as the classic ketogenic diet. The oil was mixed with at least twice its volume of skimmed milk, chilled, and sipped during the meal or incorporated into food. He tested it on twelve children and adolescents with intractable seizures. Most children improved in both seizure control and alertness, results that were similar to the classic ketogenic diet. Gastrointestinal upset was a problem, which led one patient to abandon the diet, but meals were easier to prepare and better accepted by the children. The MCT diet replaced the classic ketogenic diet in many hospitals, though some devised diets that were a combination of the two.
Collagen is a type of protein — one of over 10,000 in your body. Collagen is the most abundant protein in your body, accounting for 25-35% of all protein. It can be considered the glue that holds your body together.
Track what you eat. It’s so easy to over-consume on carbs when they’re hidden in just about everything you pick up. Keeping track of what you eat helps control your carb intake and keep yourself accountable.
Consuming so many animal products had me questioning whether or not the keto diet is detrimental to heart health, so I spoke with cardiologist Adam Splaver, MD, clinical cardiologist and co-founder of Nano Health Associates, who reassured that “as long as you are consuming good fats, [the diet is] not a problem.” On the contrary, “bad fats can promote atherosclerosis,” he said, adding that hydrogenated fats are to be avoided and healthy fats such as monounsaturated fats and polyunsaturated fats are highly recommended for keto… as I spooned my way through an entire avocado, again.
5. Combine the watermelon, spinach, and cucumber in a large bowl. Whisk the mint, lime zest and juice, and avocado oil together. Pour it over the watermelon, spinach, and cucumber, and toss together. Sprinkle with the chili powder and salt. Enjoy chilled, alongside the flank steak and plantains
Unfortunately, very commonly consumed oils such as soy, canola and corn can trigger insulin resistance. If oil is not organic, it’s likely to be GMO. Try to find a salad dressing or condiment without these oils. Good luck!
Nut and seed flours are great to substitute for regular flour. Commonly consumed on keto, seeds and nuts are frequently seen in baked recipes and dessert recipes. We often see the use of nuts (in almond flour) and seeds (in flaxseed meal) but should be eaten in moderation.
The artificial sweeteners in soda are bad for you and can also spike insulin. I’m not talking about stevia and non-GMO erythritol or xylitol; I’m talking about aspartame and saccharine or worse. Instead, you can make your own sodas using carbonated water and liquid flavorings containing stevia.
Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.
This isn’t a keto foods list on the cheap. However, remember that when you’re in ketosis, you actually won’t need to eat a whole steak to make you feel full. (Some people don’t consider fish meat, but I do).
Nutrition data from the 1970s told us saturated fats are bad, causing the United States to enter the era of low fat. During this time, obesity in America soared while consumption of fat (particularly saturated fats) plummeted. Fad, low-fat diet products became the norm at grocery stores as a high-carb, low-fat diet became the preferred method for weight loss. Yet, people kept gaining weight.
In 1971, the American Diabetic Association (ADA) recommended that your carbohydrates should be 45 percent of your calories; in 1986, they recommended that carbohydrates be 60 percent. In 1994, they allowed table sugar, and sugar added to foods, to be part of your total carbohydrates.
Ketosis in general suppresses your appetite, so your hunger will be greatly reduced. You’re going to be able to go many hours without eating. Let the hunger dictate how much fat you eat. If you’re not hungry, cut down on the fat a little bit.
Search for deals. There’s always a sale or a coupon to be found for keto-friendly items out there. Typically you can find significant savings in magazines and newspapers that are sent to your house, but they can also be combined with in-store specials and manager cuts. When combined, you can save a significant amount of your keto groceries.
Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science.
Sweeteners are tricky, so choose with caution if you do use them. The best option is to avoid sweet foods as much as possible so you lose the taste for them and don’t have to deal with cravings, but when you do use sweeteners, here are some guidelines to keep in mind:
36 Sakhaee, K., et. al. (1983). Contrasting effects of potassium citrate and sodium citrate therapies on urinary chemistries and crystallization of stone-forming salts. Kidney International, 24:348–352.
A common misconception is that the ketogenic diet is more expensive than other diets out there. And, while it may be a little bit more expensive than buying grain-stuffed foods, it’s much cheaper than many people think. To get an idea, I’ve broken down the costs of some of our most favorite recipes that you can read here >
If you tend to fry things up, try to go after non-hydrogenated lards, beef tallow, ghee, or coconut oil since they have higher smoke points than other oils. This allows less oxidization of the oils, which means you get more of the essential fatty acids.
A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.
By default, your body generates energy from carbohydrates (glucose), which are stored as glycogen in your muscle tissue and liver (5). You store enough carbs for approximately 24 hours worth of energy (5). Now, most of us easily replenish our carb stores by eating fruit, vegetables, grains, and legumes, so our carb “fuel tanks” rarely get low and we continue burning glucose for energy.
By cutting carb intake significantly, we can drastically reduce insulin resistance, the precursor to type 2 diabetes. In addition, low carb diets, along with exercise, can be very effective at helping alleviate the symptoms and progression of type 2 diabetes. Beyond that, ketosis itself is appetite-suppressing, meaning your hunger will naturally check itself, increasing your caloric deficit and making you lose fat even faster.
Another difference between older and newer studies is that the type of patients treated with the ketogenic diet has changed over time. When first developed and used, the ketogenic diet was not a treatment of last resort; in contrast, the children in modern studies have already tried and failed a number of anticonvulsant drugs, so may be assumed to have more difficult-to-treat epilepsy. Early and modern studies also differ because the treatment protocol has changed. In older protocols, the diet was initiated with a prolonged fast, designed to lose 5–10% body weight, and heavily restricted the calorie intake. Concerns over child health and growth led to a relaxation of the diet’s restrictions. Fluid restriction was once a feature of the diet, but this led to increased risk of constipation and kidney stones, and is no longer considered beneficial.
“Macros” is a shortened version of macronutrients. These are the “big 3” – fats, proteins, and carbs. You can use a calculator to find out how much or how little of each you need in order to attain your goals. You can find the calculator on the navigation bar of the site!