Ketogenic Diet 101

Ketogenic Diet 101

February 05, 2020

Welcome to Ketolytic!

We wanted to help you guys with a quick guide on how to get started with the Ketolytic Diet! 

General Rules:

  1. How to eat Keto (low carb, high fat) in general:
    1. Keep 65-75% of calories from fat, 20-25% from protein, and 0-15% from carbs
      1. Good rule of thumb: try to keep your daily net carbs < 50g per day (total carbs - fiber = net carbs)
      2. There is such thing as too much protein - extra protein will be converted into glucose by your body! 
      3. No real reason to count calories
    2. Fat/Protein is most of your food: all meat, eggs, full-fat dairy, olive and coconut oils, butter, avocados, etc.
      1. Saturated fat is ENCOURAGED
      2. Monounsaturated fat is great
      3. Polyunsaturated fat - omega 3s good (fish, flaxseeds, etc.), omega 6s not (so avoid canola, safflower, corn, and soybean oils)
      4. Trans fat - never (margarine) 
    3. Carbs are limited: absolutely no bread, pasta, rice, candies, cookies, sugar, quinoa, oatmeal, grains, beer, etc. 
      1. Generally, any individual food item with greater than 10g of net carbs per serving is a no
      2. Most fruit is a no (except berries)
      3. Starchy veggies (potatoes, yams, carrots) are a no
    4. Generally, meals should be fat/protein source (meat or eggs) + fibrous veggies (green leafy, cucumbers, celery, green beans, cauliflower, broccoli, etc.) + fatty sauces or condiments (butter, full-fat salad dressings, olive oil, coconut oil) 
    5. Snacks/additions to meal ideas:
      1. Coffee + cream
      2. 1-3 oz of nuts per day (includes nut butters)
      3. 1-2 oz of cheese per day
      4. 3 oz of berries (strawberries, blackberries, blueberries, raspberries)
      5. Pork rinds
      6. Chia seed pudding (highly recommended, make your own using my recipe!)
    6. Dairy is fine, only as long as it is FULL FAT (no milk)
      1. Get lattes/cappuccinos/coffees made with half-and-half or heavy cream and sugar-free syrup
      2. Full-fat greek yogurt (less than 1/2 cup per day)
      3. Cheese is great
      4. Whip heavy cream into scrambled eggs!
    7. Sweets:
      1. Small amount of dark chocolate (>70% cocoa) per day is fine, read the label to check sugar content
      2. Non-sugar sweeteners: stevia, sucralose, and erythritol are my favorites (avoid sorbitol and maltitol)  
      3. Remember that just about every natural or artificial sugar substitute is still safer than regular sugar 
      4. Our favorite low-sugar chocolate is Lily's, and our favorite low-sugar ice cream is Halo Top
    8. Alcohol:
      1. Wine and straight liquor is fine
      2. No beer, careful with mixed drinks
    9. Check the nutrition label on everything, look for hidden carbs!

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