\nA ketogenic diet (\u201cketo\u201d for short) is an eating plan that includes lots of fat, a moderate amount of protein, and a small amount of carbohydrates. The general idea behind eating this way is that\u2014over an extended period of time\u2014eating very high-fat, low-carb will trigger a metabolic adaptation in the body. Specifically, it will promote a state of \u201cketosis.\u201d<\/span> Though not originally intended as a weight loss diet, many consumers are using it for that purpose.<\/p>\n
Related Reading<\/strong>:\u00a0 THE PERFECT KETO SHOPPING LIST<\/a><\/p>\n Ketosis is a metabolic state that occurs when your body begins drawing its energy primarily from \u201cketones\u201d rather than glucose. Ketones can readily be converted into energy when transported to your body through the bloodstream. They are formed in your liver and are derived from fat, a process which accelerates when the body has few other sources of energy (like carbohydrates). The time it takes to reach ketosis varies from one person to another, but most can enter a ketogenic state after several days of severe carbohydrate restriction. Healthy individuals that restrict carbohydrate intake but maintain an adequate total calorie intake will enter this state when glycogen stores are depleted. Ketones (an indicator of ketosis) can be measured in the urine or blood using over the counter Ketone Test Strips and Kits that are readily available. Fat is your new best friend! Choose from the following: olive oil, coconut oil, avocado oil, butter, coconut butter, clarified butter, lard, tallow, and palm shortening.<\/p>\n<\/div>\n <\/p>\n Everything is on the menu (beef, pork, chicken, turkey, lamb, veal). And bacon, sausage, hot dogs, salami, and pork belly. Don\u2019t bother trimming or draining the fat.<\/p>\n<\/div>\n <\/p>\n Expand your palate with options from the ocean: salmon, trout, cod, halibut, mahi-mahi, sea bass, lobster, shrimp, mussels, scallops, oysters, crab, and squid.<\/p>\n<\/div>\n <\/p>\n A great source of protein and fat. Make sure you eat the yolks!<\/p>\n<\/div>\n <\/p>\n Stick to veggies that grow above the ground: avocado, spinach, kale, lettuce, cabbage, zucchini, eggplant, spaghetti squash, asparagus, broccoli, cucumbers, and peppers. You can also have garlic and onions.<\/p>\n<\/div>\n <\/p>\n<\/div>\n <\/p>\n Raspberries, blackberries, strawberries, lemons, and limes.<\/p>\n<\/div>\n <\/p>\n Full-fat cheese, yogurt, cottage cheese, sour cream, cream cheese, and heavy cream.<\/p>\n<\/div>\n <\/p>\n Loaded with fiber, protein, and healthy fat, nuts and seeds deliver an energy boost throughout the day. Snack on almonds, walnuts, pecans, cashews, peanuts, pistachios, hazelnuts, pumpkin seeds, and sunflower seeds<\/p>\n<\/div>\n <\/p>\n Hydrate and replenish with more than just water. Tasty options include: almond milk, coconut milk, cashew milk, club soda, tea, coffee (with heavy cream), and chicken\/beef stock.<\/p>\n<\/div>\n <\/p>\n Keep these on hand to cook your keto favorites: almond flour, cacao nibs, dark chocolate, hot sauce, vinegar, mayonnaise, mustard, pickles, stevia, and vanilla extract.<\/p>\n<\/div>\n <\/p>\n<\/div>\n <\/p>\n<\/div>\n <\/p>\n<\/div>\n <\/p>\n Say goodbye to sugar and all of the aliases. Stay away from honey, maple syrup, corn syrup, rice malt syrup, sucrose, barley malt, agave nectar, molasses, cane juice, etc. There are dozens more so always check nutrition labels for carbohydrate content.<\/p>\n<\/div>\n <\/p>\n Avoid all hot and cold cereals, oats, rice, pasta, bread, potatoes (French fries, potato chips), flour and corn tortillas, flour and corn-based cookies and crackers, quinoa, lentils, beans, and legumes.<\/p>\n<\/div>\n <\/p>\n Avoid high-sugar fruits, such as apples, bananas, peaches and oranges. Avoid dried fruits such as raisins and dates and other dried fruits.<\/p>\n<\/div>\n <\/p>\n<\/div>\n <\/p>\n Cottonseed oil, soybean oil, margarine, etc. Basically, avoid anything that\u2019s heavily processed<\/p>\n<\/div>\n <\/p>\n Milk, flavored yogurt, or yogurt with fruit.<\/p>\n<\/div>\n <\/p>\n<\/div>\n <\/p>\n<\/div>\n <\/p>\n<\/div>\n There are supplements available designed specifically to support the Keto lifestyle. Oils, such as fish oil, MCT oil<\/a>, coconut oil and others are considered keto-friendly because they have a very high fat content without the carbs, while others are specifically recommended for keto followers. Beta Hydroxybutyrate or (BHB) is one such ingredient. BHB is a naturally occurring metabolite formed during fat digestion and metabolism, known as a ketone body. It\u2019s an energy dense molecule that can act as a fuel source for the brain, heart and muscles when carbohydrate is not available. KetoLogic<\/a>\u00ae BHB is one example of a dietary supplement designed specifically with the Keto dieter in mind.<\/p>\nWhat is ketosis?<\/h2>\n
\nWhat foods are allowed and not allowed on the keto diet?<\/p>\n![\"\"](\"https:\/\/development.gnc.com\/v~4b.81\/on\/demandware.static\/-\/Sites-GNC2-Library\/default\/dw88281bdb\/content-pages\/articles\/chart_yes.gif?$staticlink$\")
<\/picture> Say Yes To These Foods:<\/h3>\n![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_fats.gif\"){kind=icon}
<\/p>\nFats\/Oils<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_meat.gif\"){kind=icon}
<\/p>\nMeat<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_seafood.gif\"){kind=icon}
<\/p>\nSeafood<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_eggs.gif\"){kind=icon}
<\/p>\nEggs<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_vegetables.gif\"){kind=icon}
<\/p>\nVegetables (within carbohydrate guidelines)<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_fruityes.gif\"){kind=icon}
<\/p>\nFruits (enjoy these few fruits in moderation and within your carbohydrate guideline)<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_dairyyes.gif\"){kind=icon}
<\/p>\nDairy<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_nuts.gif\"){kind=icon}
<\/p>\nNuts and Seeds<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_beverages.gif\"){kind=icon}
<\/p>\nBeverages<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_cooking.gif\"){kind=icon}
<\/p>\nCooking\/Baking Extras<\/h3>\n
![\"\"](\"https:\/\/development.gnc.com\/v~4b.81\/on\/demandware.static\/-\/Sites-GNC2-Library\/default\/dw88281bdb\/content-pages\/articles\/chart_no.gif?$staticlink$\")
<\/picture> Say Goodbye To These Foods:<\/h3>\n![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_sugar.gif\"){kind=icon}
<\/p>\nSugar (and all foods and beverages made with sugar)<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_starch.gif\"){kind=icon}
<\/p>\nStarch (all forms including beans, legumes and starchy vegetables.)<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_fruitno.gif\"){kind=icon}
<\/p>\nFruit (including frozen, fresh and dried)<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_processedoil.gif\"){kind=icon}
<\/p>\nProcessed Oils<\/h3>\n
![\"Fats\/Oils\"](\"https:\/\/gnc.com\/learn\/wp-content\/uploads\/2022\/12\/icon_dairyno.gif\"){kind=icon}
<\/p>\nDairy<\/h3>\n
\nWhat are keto-friendly supplements?<\/h2>\n