What Does a Keto Diet Consist Of?

CookUnity | 3/30/2023

A ketogenic (keto) diet centers on high healthy fats and very low carbohydrates. Originally designed to manage epilepsy, it’s now popular for weight loss and managing Type II diabetes. This diet limits carbs to 5-10% of daily calories, using fats (70-80%) as the main energy source and allowing moderate protein (10-20%). This combination lowers blood sugar and insulin while boosting metabolism. However, those with cardiovascular issues, kidney or liver disease, Type I diabetes, or respiratory conditions should consult a doctor before trying keto.

Keto Diet Basics: What Does a Keto Diet Consist Of?

The keto diet shifts your body’s fuel source from carbohydrates to fat. On a typical carb-rich diet, carbs convert to glucose for energy. By reducing carbs for 2-3 weeks, the body enters ketosis, a state where fats are broken down into ketones in the liver, which your body then uses for energy.

Key Components of a Keto Diet

The keto diet emphasizes high fat, moderate protein, and very low carbohydrates. The breakdown of a keto diet is typically:

Fat: 70-80% of daily calories
Protein: 10-20% of daily calories
Carbohydrates: 5-10% of daily calories

For example, a 2,000-calorie daily intake would have about 140-160 grams of fat, 50-100 grams of protein, and 20-40 grams of carbohydrates.

Micronutrients, such as vitamins and minerals, remain essential to prevent side effects like digestion issues or fatigue.

Keto-Friendly Foods

Here’s a guide to foods suitable for the keto diet:

Seafood: Low in carbs and rich in Omega-3 fatty acids and protein. Examples: salmon, sardines, shrimp.
Eggs: Provide protein and fat with minimal carbs.
Meat and Poultry: Choose high-protein cuts like chicken and beef.
Cheese and Dairy: Full-fat dairy like mozzarella and cream cheese is low in carbs.
Leafy Greens and Non-Starchy Vegetables: Such as spinach, kale, and zucchini.
Low-Carb Fruits and Berries: Avocados, strawberries, and blackberries are good options.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds offer healthy fats and protein.
Oils and Fats: Use olive oil, coconut oil, and butter to meet your fat goals.
Sweeteners: Consider stevia or monk fruit as carb-free sweeteners.

Foods to Avoid on a Keto Diet

Certain foods are high in carbs and can prevent your body from entering or maintaining ketosis. Here’s a quick guide to foods typically avoided on keto:

Grains: Rice, quinoa, barley, wheat, and oats are high in carbs.
Legumes and Pulses: Beans, lentils, and peas contain too many carbs for keto.
Starchy Vegetables: Avoid potatoes, sweet potatoes, beets, and parsnips.
High-Sugar Fruits: Mangoes, bananas, and pineapples are best avoided.
Refined Oils: Choose healthier fats instead of vegetable and soybean oils.
Processed Foods and Sugary Drinks: Pasta, sodas, and energy drinks are high in carbs.
Certain Alcoholic Drinks: Beer, sweetened cocktails, and cider are often high in sugar.

Opting for keto-friendly alternatives to these foods helps support your dietary goals. Refer to this blog post for a more comprehensive list of foods to avoid on a keto diet.

Tips for Planning and Maintaining a Keto Diet

Tips for Planning and Following a Keto Diet

Following a keto diet can present challenges, but these tips can help make it sustainable:

Keto Flu Management: Carb withdrawal may lead to symptoms like fatigue and nausea. Stay hydrated, and consider electrolyte-rich foods or supplements for balance.
Maintain Macronutrient Balance: Stick to the recommended fat, protein, and carb ratios to reach ketosis. Using a tracking app can be helpful.
Health Monitoring: Keto may stress the kidneys or impact cholesterol. Check with your doctor to ensure it’s safe for you.
Meal Prepping: Plan and prep meals ahead to avoid daily cooking. Focus on natural, low-carb ingredients.
Dining Out Tips: Choose low-carb menu items and carry snacks like nuts or seeds to stay on track.
Vegan Protein Options: Vegan options are limited on keto but try tofu, tempeh, or protein supplements.

Potential Health Benefits of Keto Diet

When followed properly, a keto diet may offer several health benefits:

Weight Management: Burns stored fat for energy, potentially lowering body fat and triglyceride levels.
Heart Health: Increases HDL (good cholesterol), which may support cardiovascular health.
Blood Sugar and Insulin Control: Lowers carb intake, potentially reducing blood sugar and insulin needs.
Metabolic Improvements: Can alleviate symptoms of metabolic syndrome, boost metabolism, and reduce hunger.
Brain Health: Provides ketones that may aid cognitive function and help manage epilepsy, Alzheimer’s, and Parkinson’s symptoms.

Overall, a keto diet may also support energy levels, help address hypothyroidism and PCOS symptoms, and reduce persistent abdominal fat.

Final Thoughts

Exploring the keto diet can be a transformative journey to better health and energy, but preparing balanced, low-carb meals can be time-consuming. For a convenient way to stay on track, consider CookUnity’s chef-crafted, keto-friendly meal delivery service. With thoughtfully prepared dishes made from fresh, quality ingredients, CookUnity makes it easy to enjoy a delicious, hassle-free keto diet—right at your doorstep. Start exploring tasty, keto meals without the prep today!

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