About the Keto Diet

What is the Ketogenic Diet?

There are 3 fuels the body can use for energy: 1) Protein 2) Fat or 3) Carbohydrates. Which one do you want your body to use as it’s primary fuel source?  I’ll tell you right now, I have some stored fat I’d like my body to use up real quick!

The Keto Diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. The Keto Diet has many nicknames – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.

When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy, therefore its first choice for fuel source. If there is an over abundance of glucose (converted from carbs), then the body will not get around to using other fuel sources like stored fat. Insulin is produced to process the glucose. Typically on a normal, higher carbohydrate diet, with glucose as the main form of energy, insulin surges constantly leading to blood sugar spikes and falls and eventually leads to diabetes.

By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories, but through starvation of carbohydrates. Our bodies are extremely adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the main energy source.

I aim for between 20-30g of Net Carbs is recommended for every day dieting.  Net Carbs are the total grams of Carbohydrate MINUS the grams of Fiber. (Carbs – fiber = Net Carbs)

Additionally, it is best to keep your fats, carbohydrates, and proteins in proportion to each other. The ideal proportion is for your calories to come from approximately 5% carbs, 20% proteins, and 75% fats. Apps like MyFitnessPal are a great help for tracking this ratio. I will make sure to include nutrition info on all the recipes on this website so you can easily track your intake.


keto diet chart

A few studies if you are the scientific kind…

Study 1

Study 2

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  • […] I recommend using bone-in, skin on chicken for this.  I used 8 chicken thighs but you could use legs, or even a whole split chicken. The bones keep the chicken moist during cooking and add some good nutrition too.  The skin holds the flavor and provides some essential fat.  Fat is not the enemy as we have been told for so long, and I know it’s still an uphill battle to convince ourselves and others of this. Just remember that eating fat (while restricting carbs) accelerates the burning of fat by making fat become your body’s preferred fuel source for energy. I don’t know about you, but I have plenty of that kind of fuel that I’d be happy to burn! Conversely, avoiding fat will leave you constantly hungry and cause you to actually consume more empty calories, sabotaging your health and weight loss goals. The kinds of fats we should avoid are the chemically-altered, processed, and hydrogenated oils/fats. Click here for more info about the Ketogenic diet. […]


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