Keto Diet | Bulletproof

Keto Diet

The keto diet has been around since the 1920s, when it was developed by physicians to treat epilepsy in children. Its popularity eventually declined with the introduction of effective anti-seizure medication, but since the 1990s, the keto diet has regained traction. Today, the keto diet’s popularity is mainly due to its ability to achieve weight loss and increase mental energy.

Read on to learn how consuming low-carb, high-fat foods on a keto diet can help keep your body burning more calories and keep you feeling full and energized.

What is a Keto Diet?

A keto diet involves consuming low-carb and high-fat foods. By limiting your carbohydrate intake, your body will no longer use glucose for its main source of energy. Instead, it switches to burning fat for fuel. One of the main reasons the keto diet is so popular is because it helps you burn calories more efficiently while eating a fat-rich diet. It may sound counterintuitive, but your body adapts to the new diet by going into a metabolic state called ketosis.

What Is Ketosis?

Ketosis is the metabolic state that occurs in the body when there is an increased production of ketones in the liver. When the body is deprived of carbohydrates due to diet or fasting, it starts to look for alternative sources of energy. In this situation, the liver begins to break down fats into molecules called ketones, which are released into the bloodstream.

Ketones can provide an alternative energy source for the brain, which typically relies on glucose. This allows the body to sustain its energy without carbohydrates.

Ketosis occurs when the levels of ketones in your body reach a measurement of at least 0.5 mmol/L. You can determine your ketone levels through various methods, such as urine sticks, blood sticks, or a blood meter. Another option is to assess the levels of acetone in your breath with a breath analyzer.

While measuring ketone levels can provide some insight into whether your body is in ketosis, it’s not necessary. You can enter ketosis without measuring ketones, especially if you follow a keto diet. It’s more important to focus on the composition of your diet.

The keto diet follows a high-fat, low-carbohydrate plan. By decreasing your carbohydrate intake, your body burns fat through ketosis. When you follow a keto diet plan, you keep your body in ketosis by fueling it with the right foods to keep it in this state.

Benefits of Keto

There are many benefits to following a keto diet, some of which may surprise you. There’s more to keto than weight loss, though it’s high on the list of reasons why people choose this diet.

Weight Loss: Losing pounds fast is one of the most exciting benefits of the keto diet. In the beginning, you mostly lose water weight, but your body eventually becomes efficient at fat-burning for healthy weight maintenance.
Feeling Full Between Meals: Eating foods high in healthy fats can help you feel more satisfied between meals by producing something called ketones. Ketones may help regulate your appetite hormones, which means less cravings.
Improved Memory: The keto diet is rich in healthy fats, which are considered “brain food.” By eating healthy fats, your liver produces ketones and reduce free radicals in the brain, improving its overall functioning.
Decreased Inflammation: When you eat a high amount of carbs, your body’s sugar levels can stay high, causing inflammation in the body. Eating less carbs may result in a better inflammatory response.

Keto Diet for Beginners

The hardest part of any journey is the first step. However, by having a thorough understanding of what to expect from the keto diet, you can help your chances for success. As you start eliminating most carbs from your diet and consuming more good fats, your body will go through good and bad effects.

In the beginning, you may experience quick weight loss due to a reduction in water weight. When you follow the keto diet plan over time, you may feel more focused, have increased memory, be more energized and feel fuller between meals.

On the flip side, some of the initial side effects of keto diet foods may be off-putting, but most are short-term inconveniences that go away once your body adapts. Understanding the possible side effects and benefits can help you feel more confident as you start your keto journey.

Side Effects

Depending on your overall health, age or lifestyle, you may experience some of the following side effects at the beginning of your keto diet.

Keto Flu

As your body transitions from burning carbs to fat for energy, you may feel flu-like symptoms. These may include brain fog, irritability, headaches, insomnia, poor focus or muscle cramps. To alleviate symptoms, get more rest, hydrate, take electrolytes, eat good fats and try to de-stress during this period.

Occasional Constipation

When you start your keto diet plan, you may feel that you’re not as regular as usual. If that’s the case, make sure to drink plenty of water to help flush out your system. You can also increase fiber-rich vegetables, like broccoli, radishes and eggplant.

Bad Breath

When you start your keto diet, you may experience “keto breath.” That’s because your body is expelling extra ketones through your exhalation, as it adapts to the new diet. Brushing twice a day, flossing and drinking more water can help.

Leg Cramps

It’s possible that you experience some leg cramps when you start eating keto diet foods. As you lose water weight in the first few days, you also eliminate essential minerals, such as magnesium. If you feel leg cramps, drink more fluids and try adding electrolytes to make sure you get enough sodium.

More Resources

Check out the Complete Beginner’s Guide to the Ketogenic Diet for more information on what to expect when you start the keto diet.

What Can You Eat on a Keto Diet?

The keto diet plan is relatively strict when it comes to foods you should and shouldn’t eat. Having a good understanding of keto foods will help you make the right choices while grocery shopping and meal planning.

Quick Reference Guide

Food Group	Keto Foods	Foods to Avoid
Vegetables	Asparagus, Dark leafy greens (arugula, watercress), Bok choy, Broccoli, Brussels sprouts, Cauliflower, Cabbage, Celery, Chard, Collards, Cucumbers, Endive, Kale, Kohlrabi, Lettuce, Mushrooms, Nori, Olives, Radish, Spinach, Summer squash, Zucchini	Corn, Peas, Parsnips, Potatoes, Sweet potatoes, Winter squash, Vegetables in BPA-lined cans
Fats and Oils	Avocado oil, MCT Oil, Bacon fat, Cacao butter, Coconut oil, Cod liver oil, Egg yolks, Grass-fed butter, Ghee, Marrow and tallow	Canola oil, Cottonseed, Corn, Flaxseed, Peanut oil, Soy oil, Margarine
Fish and Meats	Fatty cuts of grass-fed and pasture-raised meat, Mackerel, Salmon, Sardines, Halibut, Cod, Tuna, Herring	Mussels, Clams, Hot dogs, Drive-thru burgers
Fruits	Avocado, Strawberries, Raspberries, Blackberries	Apples, Bananas, Grapes, Mango, Oranges, Peaches, Pears, Pineapple
Nuts and Legumes	Walnuts, Macadamia nuts, Pecans, Coconut	Pistachios, Chestnuts, Most beans, Lentils
Dairy	Ghee, Grass-fed butter, Colostrum from grass-fed cows	Heavily processed cheese, Low-fat dairy, Margarine, Milk
Beverages	Bone broth, Coffee, Coconut milk, High-quality tea	Beer, Drinks made with artificial sweeteners, Sweetened energy drinks, Sports drinks
Spices, Seasonings and Condiments	Apple cider vinegar, Cacao powder, Coconut aminos, High-quality herbs and spices, Mayonnaise made with quality oils	Artificial flavors, MSG, Packaged sauce and spice mixes with added starches and sugars
Sweeteners	Allulose, High-quality dark chocolate, Non-GMO erythritol, Monk fruit, Stevia	Acesulfame potassium, Agave, Aspartame, Coconut sugar, Honey, Maple syrup, Sucralose

Check out the Keto Food List for more information on keto diet foods.

Other Types of Keto Diets

So far, we’ve explored the classic keto diet plan of high-quality fats from animal sources. But how does fast food fit into the equation? Can you be vegetarian on keto?

Dirty keto: not concerned about the quality of foods in your diet, only that you restrict carbohydrates. This diet may be less expensive and require less meal planning.
Vegetarian keto diet: allows for a higher carb count, from about 20g net carbs per day on a standard keto diet to 50g through a plant-based approach.
Targeted keto: for athletes who engage in high-intensity activities. Allows about 25g of easy-to-digest net carbs before workouts.

Keto Diet Recipes

Set yourself up for success by exploring recipes that fit your lifestyle and taste. Taking the time to meal plan ahead of time will help you stick to the keto diet and reap the benefits.

The Science-Backed Benefits of a Keto Diet

The keto diet has potential therapy benefits for neurodegenerative disorders, weight, and blood sugar maintenance. Studies suggest that the keto diet could also help create an unfavorable environment for cancer cells to grow.

Learn More About Keto

Keto Articles

FAQs

What is Ketosis?: A metabolic state where your body burns fat instead of carbs for fuel.
How long can I follow the keto diet?: This depends on individual lifestyle and health needs.
Is the keto diet safe?: Consult healthcare provider, especially if on medication.
Can I drink alcohol on keto?: Moderate consumption is generally fine; avoid high-carb beverages.