The Keto Diet

Oct 01, 2019

What is the Keto Diet?

The Ketogenic diet (keto for short) is a low-carb, high-fat diet that has many health benefits especially helping in weight loss.

While on the diet you body uses ketones produced from fat instead of carbs for energy leading your body to be in a meta-
bolic state called ketosis. This makes your body highly efficient at burning fat that you eat, but also fat that is stored in your body

leading to drastic reductions in weight over short periods of time. One study by the University of Cincinnati found that people
on a ketogenic diet lost 3 times more weight than those on a low-calorie low-fat diet.

What foods should you eat?

-Meat and Fish: red meat, chicken, tuna, salmon
- Eggs
- Milk Products: Cheese, Butter
- Low-carb veggies: tomatoes, onions, and most green vegetables
- Nuts and Seeds
- Healthy oils: Olive Oil, Coconut Oil, Almond Oil
- Avocado (healthy fats)


What foods should should I avoid?

- Grains and Starch: Rice, Bread, Wheat flatbreads, cereal
- Sugary Foods: Soft drinks, chocolates, candy, cake
- Fruit: yes, all fruit... except small quantities of berries. Avocado is the exception (use guac dips for everything)
- Root Vegetables and legumes: All kinds of potatoes and peas
- Low-fat products: seems counterintuitive but they’re often high in carbs
- Alcohol


What are some other health benefits?

A Ketogenic diet has been shown in studies to reduce and slow the progression of many ailments such as cancer, Alzheimer’s

and heart disease. Furthermore, ketones are purely more energy efficient that glucose which leads to performance improve-
ments in longer duration exercise such as distance running and could possibly lead to becoming more energetic. An added

bonus of the keto diet is that lower insulin levels from eating less sugar can lead to reduced acne and better skin.