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The Ultimate Guide To The Keto Diet (part 1)

This is part 1 in a 2 part series detailing everything you need to know about the ketogenic diet. 

It can be confusing to understand if you are properly following a ketogenic diet.  Especially when not all proteins and fats are created equal. 

It can be too complicated for someone to grasp and succeed if they don’t know the ins and outs of the keto diet. 

We have broken down all the details in each category so that you can approach a keto lifestyle with confidence. 

Let’s get started with the first category. 

FATS:

There are fats that are important to your overall health despite what some people think.  First let’s talk about the fats you want to avoid on a keto diet.  

Refined fats and oils like sunflower, canola, soybean, grapeseed and corn oils which are usually processed at high temperatures are fats/oils you want to avoid.  These processed oils create free radicals that can damage cells. 

Trans fats such as margarine can also contribute to an increase in stroke risk. 

Now that we got the fats that we should avoid out of the way let’s focus on the good fats that we should be eating to reach our ideal healthy body.

Saturated Fats such as grass-fed butter, coconut oil, and ghee are essential for good health because they help support a healthy immune system and dense bones. 

Olive oil, almond oil and avocado oils are considered monounsaturated fats.  They have been shown to improve heart health and strong immune system. 

Polyunsaturated omega-3 fats you have probably heard of for all their heart health benefits.  Foods that are rich in these types of fats are wild-caught salmon, sardines, krill, and even shrimp. 

MCT oils are another type of oil that you may know of.  It stands for medium chain triglycerides and they are easily absorbed by the body and used to provide energy.  They have also been known to provide fullness as well as increase metabolism.

Fat are one of the most confusing categories when someone wants to follow a keto diet.  Just follow the template and guidelines mentioned above and you will be a master at the fat portion of your diet.

Next, we move on to the Protein category.

PROTEIN:

Protein is more simple than fats, but there are still some protein sources that you should avoid.  Meat from grass-fed or pasture-raised animals contain vitamins such as vitamin A and E and also contain lots of anti-oxidants. 

Another good source of protein is wild-caught seafood because of its high concentration of omega-3 fats. 

Eggs are allowed, but look for free-range organic eggs because they also contain higher levels of Vitamin A and E along with beta-carotene. 

Try to avoid processed meats such as hot dogs and sausages unless they can show that they are free of preservatives like nitrates. 

VEGETABLES:

The guidelines are simple with vegetables.  You want to focus on dark, leafy greens and root vegetables being your last option. 

Here is a list of approved vegetables…

  • Swiss chard
  • Spinach
  • Kale
  • Lettuce
  • Cucumber
  • Celery
  • Asparagus
  • Squash
  • Zucchini
  • Cabbage
  • Cauliflower
  • Broccoli
  • Brussels sprouts

Here are some root vegetables which you can have, but don’t put them high up on the list of choices.  

  • Onion
  • Garlic
  • Radishes
  • Kombu

What you do want to avoid are starchy vegetables.  Here is a list of vegetables that you want to avoid. 

  • Potatoes
  • Peas
  • Corn
  • Beans
  • Yams
  • Legumes 

These 6 starchy vegetables are healthy for a person seeking to follow an overall healthy diet.  If you are wanting to reach ketosis though these starchy vegetables won’t help you get to ketosis.

Read Part 2 Here >>

 

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