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Introduction to the Keto Diet


If you are someone who follows rules well, loves wine and red meat, the Keto Plan could be just what you are craving for.

Introduction to  the 5 most popular eating styles. 

Part 2

The Keto  Diet 

What is it?

The Keto or ketogenic, is a style of eating which took the world by storm a few years ago. Its designed to create and enforce a phenomenon called nutritional ketosis.  Ketosis is a metabolic state in which your body uses fat as its main energy source.

Normally, the body uses glucose, or sugar, as its primary fuel. When carb intake is very low, your liver produces lots of ketones, which are fat-like compounds that your brain and other organs can use in place of glucose. 

There are a few ways you can test if you are in ketosis. 

The Benefits

Apparently when this works it really works and you get amazing results. You don’t get hungry or crave for certain foods. You have loads of energy and quality sleep. Ideal for those who have struggled with weight loss for ages and believe they have tried everything. There is no calorie counting and you don’t lose muscle like some other eating plans.

A friend of mine really liked it as you could eat potatoes and drink wine!

The Drawbacks 

The above benefits come at a cost. This diet has RULES.  Its not a forgiving style of eating as the rules have to be followed. Following this plan is not a casual pastime, it needs work and dedication.

Once you have worked out your macronutrient thresholds ie how much fat protein and carbs you can eat per day to lose the amount of weight you want to lose, (which can take a bit of time) you are on your way! 

From there, it is all about discipline, dedication, creativity, flexibility, and troubleshooting.

If your weight gain is contributed to hormones ie you are perimenopausal, menopausal or post-menopausal, you may not get the results you desire.

The diet encourages the following food:


  • red meat, 
  • steak, 
  • ham, 
  • sausage, 
  • bacon, 
  • chicken and turkey.

Fatty fish:

  • salmon, 
  • trout, 
  • tuna and mackerel.


  • pastured or 
  • omega-3 whole eggs.

Butter and cream

  •  grass-fed when possible.

These should be avoided

Sugary foods:

  • Soda, fruit juice, smoothies, cake, ice cream, candy

Grains or starches:

  • Wheat-based products, 
  • rice, 
  • pasta, cereal, etc.


  • All fruit, except 
  • small portions of berries like strawberries.

Well known trainer Jillian Michaels from the Biggest Loser is not a fan. Too much high fat.

Your cells, your macro molecules, are literally made up of protein, fat, carbohydrates, nucleic acids. When you do not eat one of the three macro nutrients — those three things I just mentioned — you’re starving yourselves,” she said. “Those macro nutrients serve a very important purpose for your overall health and wellbeing, each one of them.”

Instead, Michaels said, it’s best to eat a well rounded diet.

Side effects

  • Constipation
  • Keto flu
  • Fat fatigue 

It seems being in ketosis is he goal, how do you know when you are?

Although the signs of ketosis we explore so far will not tell you exactly what your ketone levels are, they give you an accurate answer to the question, “Am I going to be in ketosis?”

A few examples are

  • Bad breath
  • Metal like taste in mouth
  • Insomnia 
  • Weight loss 

However, for those of you who want to know — beyond a shadow of a doubt — if you are in ketosis or not, try using one of these three methods instead:

  • Urine Strips This will answer the question “Am I in ketosis?” but will not provide an accurate measure of blood ketones.
  • Breath Ketone Meters. These are much more accurate than the urine strips, but can sometimes vary in accuracy. Cheaper than blood testing strips in the long-run.
  • Blood Ketone Meter. The most accurate keto measuring method available to the public, but the strips are extremely expensive.

Most people will be in a light ketosis within two or three days of keto dieting so this would be a good time to test yourself using one of these methods.

When I was researching the Keto Diet I found a lot of information about How to make Keto simple, which makes me think twice about trying it. 
Many years ago when I tried the Atkins Diet which is high protein less carbs, I had the metallic taste in my mouth and I also had brain fog. I only lasted a few days. 

Articles from thedietdoctor,  and the ketocycledi

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