The How, What, & Why of the KETOGENIC DIET
WHAT IS THE KETO DIET?
The Ketogenic Diet is a high-fat, very-low carb diet. Studies have shown its therapeutic effects on:
weight loss
liver health
dementia
epilepsy
cancer
WHAT IS KETOSIS?
This dietary pattern encourages the body to transition from burning glucose (the preferred fuel) to burning fat—a metabolic state called "ketosis".
HOW DO YOU FOLLOW THE KETO DIET?
A typical ketogenic diet is characterized by a caloric ratio of 80% fat, 15% protein, and 5% carbs.
When building a plate, this translates to mostly non-starchy veggies, palm-size protein, and enough healthy fats to feel satiated.
You do not need to restrict calories on the keto diet, just change the source of those calories.
The keto diet supports metabolic flexibility by challenging your body to burn fats instead of carbs for energy, often resulting in fewer cravings, balanced blood sugar, and weight loss.
ENJOY ON A KETO DIET
NON-STARCHY PLANT FOODS: asparagus, berries, celery, cruciferous veggies, cucumbers, greens, peppers, mushrooms, spaghetti squash, tomatoes, zucchini
FISH & SEAFOOD
RED MEAT & PORK
POULTRY & EGGS
QUALITY DAIRY: full-fat yogurt, cheese, ghee, butter, cream cheese
HEALTHY FATS: olives, nuts, seeds, coconut, avocado, quality oils, MCT oil, etc
MISC: whole food herbs, spices, vinegars
MINIMIZE ON A KETO DIET
GRAINS, PEAS, BEANS, & LENTILS
MOST FRUIT
HIGH-STARCH VEGGIES: potatoes, winter squash, corn, parsnips, sweet potatoes, etc
ULTRA-PROCESSED INGREDIENTS: sugar, artificial sweeteners, colors, preservatives, gums, etc
QUALITY MATTERS
While you could technically meet the caloric ratio for ketosis by eating junk food, that will not support long-term health goals.
"Clean keto" means choosing the highest quality sources of fat you can afford (animals store toxins in their fat tissue).
Furthermore, it is essential to eat an abundance of low-carb plant foods to support proper elimination and microbiome health (two things that can suffer if your fiber intake is insufficient).
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References
Masood W, Annamaraju P, Uppaluri KR. Ketogenic Diet. [Updated 2022 Jun 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/
O'Neill, B., & Raggi, P. (2020). The ketogenic diet: Pros and cons. Atherosclerosis, 292, 119–126. https://doi.org/10.1016/j.atherosclerosis.2019.11.021
Paoli, A., Mancin, L., Bianco, A., Thomas, E., Mota, J. F., & Piccini, F. (2019). Ketogenic Diet and Microbiota: Friends or Enemies?. Genes, 10(7), 534. https://doi.org/10.3390/genes10070534
Meng, Y., Bai, H., Wang, S., Li, Z., Wang, Q., & Chen, L. (2017). Efficacy of low carbohydrate diet for type 2 diabetes mellitus management: A systematic review and meta-analysis of randomized controlled trials. Diabetes Research and Clinical Practice, 131, 124–131. https://doi-org.uws.idm.oclc.org/10.1016/j.diabres.2017.07.006
Pavón, S., et al (2021). Ketogenic diet and cognition in neurological diseases: a systematic review. Nutrition Reviews, 79(7), 802–813.
Sackner-Bernstein, J., Kanter, D., & Kaul, S. (2015). Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis. PLoS ONE, 10(10), 1–19. https://doi-org.uws.idm.oclc.org/10.1371/journal.pone.0139817
Willems, A. E. M., Jong, M. S., Beek, A. P. van, Nederhof, E., & Dijk, G. van. (2021). Effects of macronutrient intake in obesity: a meta-analysis of low-carbohydrate and low-fat diets on markers of metabolic syndrome. Nutrition Reviews, 79(4), 429–444.
Ketogenic Diet. The Nutrition Source. Harvard School of Public Health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/