Introducing Ketogenic Dieting
Have you often wondered what a ketogenic diet is (also known as keto diet)? Ketogenic dieting includes eating high in fat foods with little to no carbs. Yes that's right! It is hard to believe and that's why I decided to do some research.
Leaving carbs out of your diet and replacing it with fat causes your body to go into a metabolic state called ketosis.
“A metabolic state characterized by raised levels of ketone bodies in the body tissues, which is typically pathological in conditions such as diabetes, or may be the consequence of a diet that is very low in carbohydrates.”
With more fat than carbs in your system, the body becomes more efficient at burning fat for energy. It also supplies more energy for the brain by turning fat into ketones in the liver. (Source)
What is Ketogenic Dieting?
Ketogenic Dieting contains a 4:1 ratio by weight of fat to combined protein and carbohydrates. This is done by excluding high-carbohydrate foods such as starchy fruits and vegetables, bread, pasta, grains and sugar, while increasing the consumption of foods high in fat such as nuts, cream, and butter. (Source)
Drastically reducing carbohydrate intake and replacing it with fat puts the body in a metabolic state called ketosis. With fewer carbs in your body and more fat, forces the body to burn fats rather than carbohydrates.
How Ketogenic Dieting helps you with weight loss
Ketogenic Dieting causes the body to go into a metabolic state known as ketosis causing your body to become more efficient at burning fat for energy while also turning it into ketones in the liver. Ketones are passed through the brain and replaces glucose as an energy source so the body stops feeding on sugar.
The amount of fat intake in this diet is so filling that you can lose weight without tracking your food intake and calories. Research studies have shown that the ketogenic diets are far better than the most common low-fat diets. It has also been shown that people on the ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. (Source)
There are several versions of the ketogenic diet including the Standard ketogenic diet, Cyclical ketogenic diet, Targeted Ketogenic diet, and High-protein ketogenic diet. You can find out more about these from Healthline, but from what I researched the Standard and High-protein ketogenic diets would probably be the most beneficial for weight loss.
==> Standard Ketogenic Diet (SKD): 75% Fat, 20% Protein, and only 5% carbs
==> High-protein Ketogenic Diet: 60% Fat, 35% Protein, and 5% carbs
Foods you Should Eat for a Successful Keto Diet
** Unprocessed Cheese – Unprocessed cheese includes cheddar, goat, cream, blue cheese, and mozzarella.
** Avocados – You can peel, slice and eat fresh avocados on salads, sandwiches, or make fresh guacamole.
** Butter/Ghee & Cream – Try to stick with grass-fed rather than using processed. (Natural is always better)
** Eggs – It is best to use organic, pastured whole eggs.
** Fish high in fat – Fish that are higher in fat include salmon, trout, tuna and mackerel.
** Meat – Fatty meats such as red meat, steak, chicken, turkey, bacon…
** Healthy oils – Healthy oils can include avocado oil, organic coconut oil, and extra virgin olive oil. You want saturated fats, omega-3 fatty acids, and healthy fatty acids from things that are omega-9 fats found in olive oil, avocados, and almonds (sprouted nuts and seeds).
** Low-carb vegetables – Watch out! There are many vegetables that are high in carbs. Almost all green vegetables, tomatoes, onions, and peppers are low-carb.
don'T EAT FOODS HIGH IN CARBS
** Sugary foods – Yes, unfortunately not eating sugary foods would be the hardest part for me. You should avoid eating cake, ice cream, candy, Little Debbie snacks, etc. ….. (all sugary foods). Also, avoid drinking soft drinks and Juice.
** High Carb Vegetables – These include potatoes, pasta, rice, tortillas, and wheat-base products. (Just pay close attention to the nutrition facts on labels before buying.
** Fruits – Can you believe it? I never looked at fruit hurting my diet, but there is a lot of sugar and carbs in fruits. Strawberries are your safest choice if you just gotta have your fruit.
** Beans – You should avoid eating peas, kidney beans, lentils, chickpeas … the list goes on. Once again, pay close attention to the nutrition facts on labels. Most beans and legumes contain a lot of carbs.
** Low-fat/diet products – Did you think you were doing yourself a favor by eating those “Healthy Choice” diet foods? You should avoid eating low-fat and/or diet products that are highly processed and usually high in carbs.
** Alcohol – I hate to break it to you, but alcohol contains carbs. Most of the time, you can't find nutrition facts on alcohol bottles or we just chose to turn a blind eye on it because we don't want to know. Most all alcohol contains a lot of carbs and can ruin your keto diet plan.
** Sauces & Dressings – Watch out for salad dressings, marinades, and other sauces. Most of them contain a lot of carbs, unhealthy fats, and sugar.
** Unhealthy fats – When you hear about unhealthy fats they are referring to processed oils such as vegetable oils and oils found in mayonnaise. If it's not olive oil, coconut oil, or avocado oil, I'd stay away from it. Here's a video on how to make a low-carb keto mayonnaise that you can use as a replacement:
Is Ketogenic Dieting Healthy?
Ketogenic dieting actually has many health benefits. The diet was originally used as a medicine to treat children with epilepsy in the 1920's. Other therapeutic uses for the ketogenic diet included helping with the treatment of Alzheimer's disease, autism, brain cancer, headaches, neurotrauma, pain, Parkinson's disease and sleep disorders. (Source)
If your goal is to lose fat fast the ketogenic diet is the perfect diet for you. The reason why it is so effective is that when your body goes into ketosis and starts burning fat for energy, your body is burning up its own body fat as well as stops feeding on sugar. Ketogenic diets should not be ongoing but Dr. Axe suggests doing this diet for 3 or 6 months at a time and then start gradually adding some “Good” carbs back in to your diet.
Dr. Axe explains the health benefits of ketogenic dieting in the video below:
Treatment for Cancer: Cancer cells feed off of sugar. So when you are on a keto diet typically you are taking in 80% fat, 10% carbohydrates, and 10% protein. With the low intake of carbs and less sugar, cancer cells can't survive.
Treatment for Alzheimer's disease: The ketogenic diet is an effective treatment for Alzheimer's disease.
Your body starts burning its own body fat for energy. This process even continues while you're sleeping at nighttime. So your body is burning fat all day and night with this diet. What you may not know is, your body is not only burning the fat you've consumed that day, but it's also burning your own body fat making it the most effective way to burn fat fast.
What Others are Saying About Ketogenic Dieting
I can't copy what people are saying, but I can share success stories from people who also share before and after images from being on a ketogenic diet. Check it out in the links I've included below. You'll be amazed with what others are saying and how much ketogenic dieting has changed their lives.
Weight Loss Success Stories
Keto Diet Before and After with Photos
Keto Diet Weight Loss and Health Success Stories
“How I Lost 45 pounds Eating Bacon” (Not me)
7 Day Ketogenic Diet Plan for a Beginner – Starting Out Right
Lunch: Chicken Salad with olive oil and avocado, add some feta cheese.
Dinner: Beef Thai Stir-Fry (Click for recipe)
Breakfast: Bacon, eggs, fresh avocado with chia seeds
Lunch: Plain Greek Yogurt with peanut butter, cocoa powder and stevia.
Dinner: Easy Buffalo Wings (Click for recipe)
Breakfast: Blueberries, bacon, and Fried eggs.
Lunch: Chicken salad made with homemade keto mayonnaise on a bed of butter lettuce; sprinkled with unprocessed cheese.
Dinner: Meatballs, cheddar cheese and green vegetables.
Breakfast: Bacon, eggs, unprocessed cheddar cheese, and tomato omelet
Lunch: Go “nuts” for lunch! Grab a handful of Brazil Nuts, Macadamia Nuts, or Pecans with some guacamole and salsa served on celery.
Dinner: Sriracha “Spaghetti” + Meatballs (click for recipe)
Breakfast: Ham and Cheese omelet with tomatoes, onions, and peppers.
Lunch: Taco Egg Muffins (click for recipe)
Dinner: Keto Pressure Cooker Chicken with Garlic Butter (Click for recipe)
Breakfast: Spinach and egg omelet with cheddar cheese
Lunch: Cole Slaw Keto Wraps (Click for recipe)
Dinner: Honey Mustard Chicken Thighs (Click for recipe)
Breakfast: Plain Greek Yogurt with cottage cheese
Lunch: Dijon Herb Salmon Salad (Click for recipe)
Dinner: Low-Carb Noodle Bowl (Click for recipe)
FREE Recipe from “Keto Beginning”
GET THE RESULTS YOU CRAVE and become a fat burning machine! Order you “Keto Beginning” Kit today. You get a customized guide, 30-Day meal Plan, Weekly Shopping Lists, Recipes, and so much more! Click Below:
Caesar Salad Dressing
serving: 2 (50g per serving)
Calories: 233 | Calories from Fat: 232 | Total Fat: 25.8g | Saturated Fat: 3.1g | Cholesterol: 4mg
Sodium: 483mg | Potassium: 49mg | Total Carbs: 0.8g | Sugars: 0g | Fiber: 0g | Protein: 1.6g
CAESAR SALAD DRESSING
- 2 tablespoons
- MCT oil
- 2 tablespoons extra-virgin olive oil
- 25 grams anchovy fillets
- 1 tablespoon mayonnaise
- 1 tablespoon lemon juice
- ½ tablespoon Dijon mustard
- ½ tablespoon white wine vinegar
- 1 clove garlic
- Himalayan rock salt and freshly ground pepper, to taste
Add all ingredients to the jug of your blender and blend until smooth.
This recipe is fabulous with a sprinkle of nutritional yeast!
Whoever knew you could lose weight eating more fat? More fat and protein/ less carbs is the key method for a successful keto diet. The ketogenic diet is absolutely effective in the treatment of weight gain along with other benefits. It's recommended for a three to six month period because your body does need carbohydrates in order to function at its absolute best.
There are so many happy people that have had great success with this diet. If losing weight fast is your goal this may be the perfect diet for you. Get started the right way by ordering The Keto Beginning Kit today. It has some pretty awesome recipes and menu plans! To learn more about The Keto Beginning from my post For Keto Diet for Beginners, please visit.
I hope you enjoyed this article about “What is Ketogenic Dieting?”. It has been a learning experience for me as I've researched this great diet. I didn't know much about it and didn't understand how you could lose so much weight eating more fat, but now I understand a lot better and hope you do as well.
If you have a success story or have questions, or concerns you would like to share with us please leave it in the comment box below. We would love to hear about it and I will do my best to answer any questions you might have.
Thanks to you all for joining me here on my site. I wish you nothing but the best of health and happiness. My articles are for you. I want to help others feel great, look great, and be healthy doing it!