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A keto diet coach is someone who helps their clients understand and use the keto diet to improve their lives. They are there to provide motivation and accountability, keeping their clients on track with encouragement and providing someone their clients can turn to when they are struggling.
What is a Ketogenic Diet?
The ketogenic or keto diet is a dietary approach characterized by high-fat and low-carbohydrate intake, aiming to facilitate weight loss, enhance mental clarity, and boost energy levels. By significantly reducing carbohydrate consumption and increasing fat and protein intake, this diet induces a metabolic state called ketosis, where the body utilizes fat as its primary fuel source instead of carbohydrates. The primary goal of the ketogenic diet is to decrease overall body fat and improve metabolic health.
Does the Ketogenic Diet Work?
Keto diets appear to lead to weight loss and may improve insulin sensitivity, in those with diabetes. When compared to a low-fat diet, a keto diet appears to achieve a greater reduction in body weight. Weight loss at the start of the diet may be rapid, in some cases as much as 10 pounds (4.5 kg) in two weeks. This initial loss is typically due to the diuretic effect of the diet (water is lost as stored muscle glucose is used up) and is subsequently followed by fat loss. As ketosis continues, you may experience less hunger and because ketosis is a calorie-consuming process (there is an increased calorie demand to convert fat and protein to ketones) you may experience further fat loss. How long weight loss is maintained, however, is dependent on your ability to adapt your dietary habits once you start to introduce a more balanced and healthy approach to eating.
Who Should Not Do a Ketogenic Diet?
Diabetics and anyone with a blood sugar management issue should discuss the potential implications with their GP and healthcare team before embarking on such a regime. They’re likely to experience complications because of the effect on blood sugar. Similarly, anyone who meets one or more of these criteria:
- have kidney and/or liver disease or a family history of such
- is under 18 years old or elderly
- has a pre-existing medical condition
- are pregnant or breastfeeding
- or are on prescribed medication
Please note: if you're considering attempting any form of diet, please consult your GP first to ensure you can do so without health risks.
What is the Difference Between Paleo and Ketogenic Diet?
Both the keto diet and the paleo diet are popular low-carb diets, but they differ in what ends up on your plate. The Paleo Diet is considered a low-carb, high-protein diet. The focus is on whole foods or foods in their ‘whole’ state. The Keto Diet is considered a low-carb, high-fat diet in which the intake of carbohydrates is so reduced, that the body turns to burning fat instead of carbohydrates for energy. The diet’s so-called success depends on the careful counting and restricting of grams of protein and carbs for the body to reach a state of ketosis.
How Fast Can You Lose Weight on a Ketogenic Diet?
A ketogenic diet may help you lose more weight in the first 3 to 6 months than some other diets. This may be because it takes more calories to change fat into energy than it does to change carbs into energy. It’s also possible that a high-fat, high-protein diet satisfies you more, so you eat less, but that hasn’t been proven yet.
What Supplements Should I Take on a Ketogenic Diet?
Supplements you should take on a ketogenic diet include a B-complex vitamin, Vitamin D, potassium, magnesium, and a daily omega-3. In addition, fiber and medium-chain triglyceride (MCT) supplements may also be beneficial.
Is a Ketogenic Diet Safe?
The keto diet can cause health problems even in healthy adults. Potential health risks include constipation, kidney stones, and an increased risk of heart disease due to a high-fat diet containing large amounts of saturated fats. However, there are ways to make the keto diet healthy while still meeting your goals for net carbs, for example, by choosing healthy fats, eating fiber-rich plant foods, and staying well hydrated.
A ketogenic diet may not be safe for people with chronic constipation, kidney stones, kidney disease, diabetes, heart disease, liver disease, thyroid disorders, or health conditions involving digestive organs such as the pancreas or gallbladder.
How Much Protein Should I Eat on a Ketogenic Diet?
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein. The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets because eating too much protein can prevent ketosis. The amino acids in protein can be converted to glucose, so a ketogenic diet specifies enough protein to preserve lean body mass including muscle, but that will still cause ketosis.
Is the Ketogenic Diet Safe for Diabetics?
The keto (short for ketogenic) diet is a low-carb and high-fat eating plan that people adopt for many purposes, including weight loss. Research suggests that it may also improve insulin sensitivity in some people with diabetes. This means your body's ability to respond to insulin may get better. However, it's worth noting that ADA (American Diabetes Association) doesn't recommend the ketogenic diet over other diets for people with diabetes. If you want to try the keto diet, your doctor and dietician will need to supervise you closely. Ask your doctor for their medical opinion. If you aren't controlling your diabetes with insulin medication, your doctor is more likely to suggest trying the diet.
Is Popcorn Allowed on a Ketogenic Diet?
The goal of a keto diet is to put the body into a state of ketosis so that it burns fat instead of carbohydrates as fuel. To get to this state, carbohydrates, which usually make up 40 to 60 percent of the American diet, need to be severely restricted. People who follow a keto-style diet generally need to limit carbohydrate intake to 5 percent or less of their total calories.
According to the Keto Project, an organization that verifies keto foods, a food must have 5 or fewer grams of net carbohydrates per serving to qualify as keto. Net carbs are calculated by taking the total grams of carbohydrates in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes, friends, popcorn is indeed a keto food.
History of the Keto Diet
Over one hundred years ago Dr. Wilder, a doctor at the Mayo Clinic, developed the ketogenic “keto” diet to treat children with severe epilepsy. Since then, the keto diet has been successfully used around the world to treat drug-resistant epilepsy. In the 1970s, the diet became popular for weight loss thanks to the Atkins diet, which catapulted keto into the weight-loss limelight. While the Atkins diet recommends slowly reintroducing carbohydrate-containing foods back into your eating plan, the keto diet strictly limits these foods at all times.
Types of Keto Diet
If you're planning to start the keto diet, keep in mind that there are several types. Each one focuses on slight changes in the proportion of fat, protein, and carbs in your daily diet. The types of keto diet include:
1. Standard ketogenic diet (SKD). This is a very low-carb, moderate-protein, high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs in your daily diet.
2. Cyclical ketogenic diet (CKD). This involves periods of higher-carb "refeeds," such as 5 ketogenic days followed by 2 high-carb days.
3. Targeted ketogenic diet (TKD). This diet allows you to add carbs around intense workouts.
4. High-protein ketogenic diet (HPKD). It's similar to the SKD, but you can eat more protein. The ratio is usually 60% fat, 35% protein, and 5% carbs.
How to Start a Ketogenic Diet
If you’ve been wondering how to start the keto diet, keep reading. Here are seven simple steps you can take to kickstart your keto lifestyle.
1. Know What Foods You Can Eat and Which to Avoid
Knowing what foods you can eat and which foods you should avoid is the most important factor when starting the keto diet. Here’s a breakdown of the different meat, seafood, vegetables, fruits, dairy products, fats, and oils you can enjoy.
2. Be Prepared to Eat Lots of Fat
The keto diet replaces carbohydrates with various sources of high-quality fats. Fat should make up around 70% to 80% of your daily calories on the keto diet. This can be difficult for those who aren’t used to eating this much fat throughout the day–or those who remember the low-fat diet craze of the ‘70s. This is why being prepared to eat fat (and lots of it) is one of the best tips for how to start the keto diet. Luckily, there are many delicious, keto-friendly ways to get the fats you need. You may be wondering at this point: is a keto diet healthy with all the fat? It absolutely can be, especially if you’re mindfully choosing high-quality, nutrient-dense foods.
3. Know How Much Protein to Eat (it’s Probably Less Than You Think!)
One of the ongoing questions many keto enthusiasts have is how much protein is appropriate for the keto diet. Many people mistakenly believe keto to be a high-protein diet. Protein should only make up between 10% to 20% of your daily calories. Of course, the amount of protein you consume will depend on the person and their goals. For individuals who are a healthy weight and don’t have high blood sugar, you can likely handle more protein intake. If you’re overweight and trying to reduce your blood sugar, you may want to eat less protein. Additionally, your age, gender, height, and activity level contribute to appropriate keto diet percentages. As a rule, 0.7 to 0.9 grams of protein per pound of body weight is a good starting point to begin your keto diet.
4. Get Familiar with Reading Nutrition Labels
Reading nutrition labels is important when starting the keto diet so you can ensure you’re consuming enough fat and not unknowingly eating too many carbs. As a rule, avoid foods that have sugars within the first few ingredients on the list, but watch out for sneaky carbs that hide out under other names.
5. Stay Hydrated
Water is, of course, an important part of staying hydrated regardless of your diet. But if you’re on a keto diet and trying to lose weight, hydration becomes extra important because it helps to metabolize fat in a process known as lipolysis. Can you drink other beverages than water on a healthy keto diet? Yes, but it’s important to read nutrition labels for grams of carbohydrates and ingredients.
6. Know That You May Experience the “Keto Flu”
When some people start the keto diet, they experience what’s known as the “keto flu”. The keto flu can occur when you first reduce the amount of carbohydrates you consume. As your body adjusts to these lifestyle changes, you may experience flu-like symptoms such as fatigue or mental fogginess. To stave off the keto flu, it’s important to stay hydrated, get enough sleep, and ensure you’re eating enough fat to power you through the day Some people experience the keto flu for up to two weeks.
7. Meal Plan Like a Pro
You want to get started on your keto diet but may not be sure where to start. Make a daily meal plan as inspiration. Cooking in batches is a great way to have your macronutrients ready to go every day, saving you time when you’re headed out the door.
What Foods to Eat on a Ketogenic Diet Plan
Get ready for a whole lot of fat, some protein, and just about zero carbs throughout your day. Keto-approved fridges and pantries include meat, seafood, dairy, eggs, nuts, fats and oils, and some veggies that grow above ground. Here are the foods to eat on a keto diet.
1. Plenty of meats: Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts).
4. Most fats and oils: Eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil (and avocados!), mayonnaise.
5. High-fat dairy: Heavy cream, soft and hard cheeses, cream cheese, and sour cream.
6. A selection of vegetables: Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives.
7. Most nuts: Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, as well as their retrospective butter (look for natural varieties that aren't sweetened).
8. A selection of berries: Blueberries, blackberries, raspberries, all in moderation.
9. Some of your favorite beverages: Unsweetened coffee and black tea are OK. Dry wine, champagne, and hard liquor should be enjoyed sparingly.
10. All spices and some sweeteners: Enjoy stevia and sucralose every once in a while.
Foods to Avoid on a Ketogenic Diet
It's a pretty exhaustive list and probably includes some of your favorites that wouldn't be completely cut out in other eating patterns: Bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice, and (most!) beer all get the axe when you're keto. You have to avoid most sugars and starches. Whole grains like oatmeal don't even cut. Here are other foods to avoid:
1. Almost all fruits: Apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mangoes, and more.
2. Most grains: Wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, and sprouted grains.
3. Starches: Bread (all of it!), bagels, cereal, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, muesli, flour. There are some workarounds that dieters can still enjoy, like faux tortilla wraps that are made from cheese.
4. Legumes: Black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils.
5. Real sweeteners and sugar: Cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, and corn syrup. You'll have to settle for sugar alternatives, including natural substitutes like a monkfruit sugar replacement.
6. Sweet treats: Candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, and custard. Dieters can shop for dessert alternatives like keto-friendly ice cream that won't impact your blood sugar levels in a single serving.
7. A selection of cooking oils: Canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, and sunflower oil.
8. Alcohol: Beer, cider, sweet wines, and sweetened alcoholic drinks. If you're going to spring for wine, keep it as dry as possible — the bottle should have less than 10g of sugar in its entirety.
Bottled condiments: Ketchup, BBQ sauce, tomato sauce, some salad dressings, and hot sauces that contain added sugar.
9. Low-fat dairy: Things like skim milk, skim mozzarella, fat-free yogurt, low-fat cheese, and cream cheese should be swapped for higher-fat counterparts.
Benefits of a Ketogenic Diet
Numerous benefits come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet. Below, you’ll find a short list of the benefits you can receive from a ketogenic diet.
1. Weight Loss
The ketogenic diet essentially uses your body fat as an energy source – so there are obvious weight loss benefits. On keto, your insulin (the fat-storing hormone) levels drop greatly which turns your body into a fat-burning machine. Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets; even in the long term.
2. Control Blood Sugar
Keto naturally lowers blood sugar levels due to the type of foods you eat. Studies even show that the ketogenic diet is a more effective way to manage and prevent diabetes compared to low-calorie diets. If you’re pre-diabetic or have Type II diabetes, you should seriously consider a ketogenic diet.
3. Mental Focus
Many people use the ketogenic diet specifically for increased mental performance. Ketones are a great source of fuel for the brain. When you lower carb intake, you avoid big spikes in blood sugar. Together, this can result in improved focus and concentration. Studies show that an increased intake of fatty acids can have impacting benefits to our brain’s function.
4. Increased Energy & Normalized Hunger
By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel. On top of that, fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.
5. Epilepsy
The ketogenic diet has been used since the early 1900s to treat epilepsy successfully. It is still one of the most widely used therapies for children who have uncontrolled epilepsy today. One of the main benefits of the ketogenic diet and epilepsy is that it allows fewer medications to be used while still offering excellent control.
6. Cholesterol & Blood Pressure
A keto diet has been shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically low-carb, high-fat diets show a dramatic increase in HDL and a decrease in LDL particle concentration compared to low-fat diets.
7. Insulin Resistance
Insulin resistance can lead to type II diabetes if left unmanaged. An abundant amount of research shows that a low-carb, ketogenic diet can help people lower their insulin levels to healthy ranges.
8. Acne
It’s common to experience improvements in your skin when you switch to a keto diet. There’s a study that shows drops in lesions and skin inflammation when switching to a low-carb diet. Another study shows a probable connection between high-carb eating and increased acne, so keto can likely help.
Keto Diet Risks
A ketogenic diet has numerous risks. Top of the list: it's high in saturated fat. It is recommended that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. Indeed, the keto diet is associated with an increase in "bad" LDL cholesterol, which is also linked to heart disease. Other potential keto risks include these:
1. Nutrient deficiency. If you're not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C.
2. Liver problems. With so much fat to metabolize, the diet could make any existing liver conditions worse.
3. Kidney problems. The kidneys help metabolize protein, and the keto diet may overload them. (The current recommended intake for protein averages 46 grams per day for women, and 56 grams for men).
4. Constipation. The keto diet is low in fibrous foods like grains and legumes.
5. Fuzzy thinking and mood swings. The brain works best when the energy source is sugar from healthy carbohydrates to function. Low-carb diets may cause confusion and irritability.
Those risks add up — so make sure that you talk to a doctor and a registered dietitian before ever attempting a ketogenic diet.
How to Be Successful on a Ketogenic Diet
Getting started on keto can be overwhelming, and knowing how to be successful on keto is even more so. It requires a dramatic overhaul of your diet as well as your lifestyle. The carb cravings are REAL, and there will be temptations at every turn. But it will be worth it, you just need a little help…So here are the best tips to help you be successful in this new chapter of your life.
1. Plan Your Meals Ahead Of Time
Make sure you have enough keto foods to easily get through the first week or two of the diet. This will stop you from giving in to the temptation that might arise if you don't have the right foods at hand. Keep a list of recipes that you know will satisfy you and stop those dirty carb cravings.
2. Decrease Carbs
Some people say cut carbs slowly, some say be drastic. Whatever approach you take, they have to go!
3. Hydrate and Replenish Electrolytes
The keto diet can cause an initial loss of water weight. Drink plenty of water and ensure you're getting enough electrolytes, like sodium, potassium, and magnesium by loading up on those precious greens.
4. Monitor Your Macros
Keeping a close eye on your macronutrient intake is important to ensure you're sticking to the right proportions of fat, protein, and carbs. There are plenty of free apps that can help you with this. After a few weeks, you will probably not need to track as diligently, but it is important in the early stages.
5. Include Variety
To ensure you're getting a range of nutrients, include a variety of keto-friendly foods in your diet, such as different types of low-carb vegetables, meats, fish, nuts, seeds, and healthy oils. You don't have to feel deprived while on the ketogenic diet, use it as an opportunity to load up on healthy whole foods and change your approach to eating.
6. Get Regular Exercise
Exercise can help to deplete the body of its glycogen stores and help speed up the ketosis process. Weight training and HIIT will get through those stores quicker than steady-state cardio.
7. Sleep Well
Poor sleep can interfere with your body's ability to effectively use fat for fuel. Prioritize quality sleep. The first week can be quite brutal on your sleep quality, so expect some sweaty restless nights until your body adjusts.
8. Prepare for the ‘Keto Flu’
Some people experience flu-like symptoms (headaches, fatigue, etc.) as their bodies adapt to using fat as a primary fuel source. This is often called the "keto flu". It's usually temporary and can be mitigated by staying hydrated and properly nourished. But be aware of it.
9. Read Food Labels
Yes, this is super important, especially in the first week when trying to reach ketosis. To keep carbs low, it's important to familiarize yourself with food labels. Pesky hidden carbs can be present in unexpected places.
10. Try Intermittent Fasting
Combining the ketogenic diet with intermittent fasting can accelerate the shift to burning fat and producing ketones. You will be surprised how quickly your body composition can improve when these two work in your favor.
11. Include Fiber
While limiting carbs, it's important not to neglect fiber. Eat plenty of low-carb, high-fiber foods like leafy greens and other non-starchy vegetables. This will keep you regular and will mitigate any stomach issues in the early stages of keto.
12. Limit 'Sugar-Free' Diet Foods
While these foods are tempting, they can often lead to overeating or stalled weight loss progress due to their sugar alcohol, and extra carbs. New research shows that artificial sweeteners do more harm than good.
13. Manage Stress Levels
High-stress levels can prevent your body from entering ketosis. Incorporate stress-reducing practices such as meditation, yoga, or light exercise into your routine.
14. Limit Alcohol
While some alcohols have fewer carbs, they can still hinder your progress, particularly if weight loss is your goal.
15. Careful With Condiments
Carbs can hide in unassuming foods. Sauces, dressings, spice mixes, and other condiments can all contain sugars that can add up if you're not careful. Stick to vinaigrettes and mayo, to begin with. Eventually, you will be able to have a little bit of sauce when you are deep in ketosis.
16. Test Ketone Levels
For the best indicator of whether your body is in ketosis, consider investing in a device to test your ketone levels. This can be particularly useful at the start of your diet. Keto sticks are cheap and available in plenty of shops. No need to get a blood testing kit, although for the hardcore keto fiends, that may be useful.
17. Use MCT Oil
Medium-chain triglycerides (MCTs) can be a wonderful addition to your new keto lifestyle. MCTs are fats found in foods like coconut oil. They can be converted rapidly into ketones. Using MCT oil can help increase your fat intake and potentially speed up the process of getting into ketosis. Just be careful when first using them or you will spend your first few days of the diet on the toilet.
What is a KETO Specialist?
A KETO specialist is a nutrition professional specializing in the ketogenic diet, a high-fat, moderate protein, and low-carbohydrate diet. They work with individuals to develop personalized meal plans that induce a state of ketosis, which can help with weight loss, improved energy levels, and other health benefits.
You would see a KETO diet specialist if you are interested in following a ketogenic diet to achieve specific health goals such as weight loss, improved energy levels, better blood sugar control, or enhanced athletic performance. A KETO specialist can guide how to follow the diet safely and effectively.
The treatment approach for a KETO specialist involves developing a personalized nutrition plan that induces a state of ketosis through the consumption of high-fat, moderate protein, and low-carbohydrate foods. The specialist may also guide supplementation, hydration, and lifestyle modifications to optimize results and ensure safety.
What to Look for in a Keto Diet Coach Near Me
If you are interested in keto coaching, you might be wondering how to find the best coach for your needs. Keto coaching is not a one-size-fits-all service, and there are many factors to consider before hiring a coach. A good keto coach can help you achieve your health and performance goals, while a bad one can waste your time and money, or even harm your health. In this section, we will explore some of the aspects that you should look for in a keto coach and how to choose the best one for you. Some of the things that you should look for in a keto coach are:
1. Credentials and experience. A keto coach should have a solid background in nutrition, physiology, and biochemistry, and preferably a certification or degree in a related field. They should also have experience in coaching clients on keto, and be able to provide testimonials or references from previous or current clients. A keto coach should be able to explain the science and rationale behind keto and tailor the approach to your individual needs and preferences.
2. Communication and rapport. A keto coach should be able to communicate clearly and effectively and establish a good rapport with you. They should be able to listen to your concerns and goals and provide feedback and guidance in a supportive and respectful manner. They should also be available and responsive to your questions and queries, and use the communication channels that suit you best, such as phone, email, text, or video call.
3. Style and approach. A keto coach should have a style and approach that matches your personality and learning style. Some coaches are more directive and authoritative, while others are more collaborative and flexible. Some coaches are more structured and detailed, while others are more intuitive and holistic. Some coaches are more focused on results and metrics, while others are more focused on processes and habits. You should look for a coach that can adapt to your needs and preferences, and that you feel comfortable and motivated with.
4. Cost and value. A keto coach should charge a reasonable and transparent fee for their services, and provide a clear and written contract that outlines the scope and duration of the coaching relationship. They should also provide a free or low-cost consultation or trial session so that you can assess their suitability and compatibility before committing to a long-term contract. You should look for a coach that offers a good value for your money, and that can help you achieve your desired outcomes in a reasonable time frame.
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