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The Keto Diet

The ketogenic diet is one of the most popular diets practiced today due to its weight loss benefits and blood sugar control. Additionally, there is some evidence that suggests that this low carb, high fat diet may help treat certain cancers, Alzheimer’s disease, and other conditions. More study needs to be done to determine the actual effectiveness, as more time is needed. 

The keto diet typically limits carbs to 10–50 grams per day. While some people on keto count their (1) total carb intake, others count (2) net carbs, which is total carbs minus fiber. That’s because fiber is indigestible, so it cannot be broken down and consumed by your body.

Preparation is one of the most difficult aspects of the keto diet but it is something a busy person can accomplish. Practicing weekly meal preparation can help. The hardest part is reading the nutrition guide on food labels and keeping track of carbs, fibers and sugars. Most also find it difficult to cut out bread and pasta. The keto diet does allow for many nutritious foods and even dark chocolate, in small amounts.

There are different variations to doing the keto diet from the strictest version that limits net carbs to 10 grams a day to less stringent variations up to 50 grams a day. Many people who diet often experience a light headache on the first day or two that can return after beginning the diet again following a cheat day(s). 

Grilling, pan frying, and baking foods are acceptable methods of cooking. Stay away from deep fried foods with breading. 

Acceptable foods, beverages and ingredients – remember to count the carbs of the combined foods to stay beneath your chosen carb daily allowance

Beverages: 

Broth

Distilled Spirits

Soda Water

Nut milk and soy milk

Unsweetened coffee and tea

Water

Meats: 

Fish

Shellfish

Beef

Poultry (including skin)

Organ meats

Lamb

Pork

Sausage (without fillers)

Tofu (in moderation)

Goat

Vegetables and Fruits: 

Asparagus

Broccoli

Cabbage

Cauliflower

Mushrooms

Cucumber

Green beans

Jalapenos

Bell peppers 

Eggplant

Tomatoes

Spaghetti squash

Summer squash

Jicama

Radishes

Turnips

Brussels sprouts

Celery

Okra

Berries (raspberry, blueberry, and blackberry)

Fats and Oils: 

Butter

Cocoa butter

Coconut butter and oil

Ghee

Lard

Avocado oil

Olive oil

Flaxseed oil

Soybean oil

Mayonnaise

Other:

Eggs

Nut butters

Seeds 

Whole nuts (in moderation)

Herbs

Hot sauce

Mustard

Worcestershire sauce

Plain Greek yogurt

Soy sauce

Pepper

Pickles

Spices

Salt

Vinegar

Whey protein (unsweetened)

Horseradish