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Shannon Walter

KETO Diet Explained

Easy KETO Meals, Balanced KETO Meal Plan

With the festive season fast approaching, many are starting diets to make room for holiday weight gain and post feast regret. The temptations of a delicious homemade pecan pie chased with a warm cup of tea are hard to refuse, so it's time to embark on a journey that changes the way we see food. The keto diet is promises delicious food and many health benefits, but what is a ketogenic diet?

What is a Keto diet?

The Keto diet has been around since the 1920's when it was introduced to prevent seizures in epileptic patients. It's main goal is to remove the body's dependency on glucose as the main energy and utilize fats instead.

The Ketogenic diet encourages high amounts of healthy fats, such as olive oil, and limits the intake of carbohydrates. As a general rule, the maximum amount of daily carb intake is anywhere between 20g and 100g. Most stick to the 20-25g range when first starting out. That seems like a big range, but taking a quick look at the carbs in a single serving of oatmeal will leave you wondering how you'll survive. The answer is in the fats. 

Fats supply nearly 75% of the caloric intake in a keto diet for good reason. Once the body uses up the glycemic stores, it begins producing ketones. These ketones transform fat into a super-charged power supply system. This gives the body more energy without the up and down roller coaster of blood sugar levels.

Is a Ketogenic Diet safe?

Yes, a keto diet is safe for most people. The biggest misconception surrounding low carb diets is the idea that our bodies' cannot survive without tons of carbs. When carbohydrate levels plummet, the body produces ketones to use fat energy in its place.

Most dieters use some kind of test strips to determine how far into ketosis they've ventured. A low level of ketones is perfect for burning fat and keeping one healthy.

*Nursing/Pregnant mothers require a higher base level of carbohydrates, so, any new diet change needs to be discussed with your doctor.*

Tips to make the Keto lifestyle easier.

Changing the way you eat is always challenging. Going from a low-fat diet high in carbohydrates to a high-fat and low carb diet is daunting. Here are some tips to make eating a ketogenic diet easier:
  • Keep a food journal. The easiest way to make sure you're eating the correct amounts of macronutrients is to use a log. The best app I've found is KetoDiet. There is a free version as well as a paid one. We use the paid version to plan our meals in advanced and love it.
  • Fat bombs and bulletproof coffee/tea are going to be your new best friends. Starting the day with a hot cup of coffee/ tea loaded with healthy fats is the perfect start to the day. 
  • Fiberwise and other supplements help keep you feeling full between meals. Fiber isn't a necessary nutrient during a keto diet. Most of your fiber comes from all the different veggies eaten throughout the day, but some days that isn't enough. The feeling of constant hunger is enough to drive a person mad. Supplementing with low-carb shakes help keep hunger at bay. Here are some of our favorites.
  • Fathead dough is AMAZING!! Fathead dough is the most versatile low carb bread substitute out there. It can be used to make pizza crust, hot pockets, calzones, elephant ears, cinnamon rolls, bagels, and the list just keep on going. This one is my go-to recipe for fathead dough.



Shannon Walter

About Shannon Walter -

Wife, Mommy, and Writer are three of the hats Shannon wears on a daily basis. Natural and holistic wellness is her passion. Diving into medical studies, reading long-winded books, and refitting them into information that is valuable to everyday life.

4 comments

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thismommyisreal
Shannon @ TMMW
March 30, 2018 at 11:11 AM delete

I’ve been hearing a lot about this! It at first sounded like another trend, but interesting to know that it’s been around for a while !

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Cait Elisabeth
Shannon @ TMMW
March 30, 2018 at 11:36 AM delete

ive had a few friends on the keto diet and they love it and have seen great results!

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Anonymous
Shannon @ TMMW
March 31, 2018 at 12:38 AM delete

Thank you for this! I’ve been so curious about Keto!
-Alyssa H

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Kamila Janus
Shannon @ TMMW
March 31, 2018 at 8:05 AM delete

I have never heard of this diet. It is good to know that it exists.

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