November 10, 2019 2 min read

What is the Keto Diet?

The keto diet is a high fat, low carbohydrate diet that focuses on eating 60-75% of your calories from fat and non-starchy vegetables, a moderate amount of calories from protein (20-35%), and small amount (down to 5%) of your calories from carbohydrates. The keto diet focuses on training your body to burn stored fat for energy instead of stored sugars and carbohydrates. The result is an decrease in stored fat and increase in energy through using these fats as your primary fuel source. When the body uses stored fats for energy, it produces ketones, hence the name for the popular diet.

There are four different types of keto diets, each with their own macronutrient ratio of fats, protein, and carbohydrates.

 

Why Follow a Keto Diet?

There are many benefits to following a higher fat, lower carbohydrate diet like the keto diet. A keto diet has been shown to improve skin health, cognitive function, memory, hormonal balance and even manage Type 2 diabetes. (1)(2Personally, I have experience increased energy, less hunger, and clearer skin since replacing many higher carbohydrate foods with healthy fats and fresh vegetables.

 

What Foods Can You Eat on a Keto Diet?

You can eat a large variety of foods on the keto diet, as long as you stick with the macronutrient ratios described above. The good news for many people is that there are no calorie requirements or calorie restrictions on the keto diet. Since you are getting a majority of your calories from healthy fats and low-carbohydrate vegetables, you will find that you will rarely be hungry making the keto “diet” almost an oxymoron in itself. We will break down the complete list of what can be eaten while on the keto diet by macronutrient, starting with the base of the diet, and the majority of where you calories will be coming from, healthy fats and non-starchy vegetables. Here is the (almost) complete list of foods to eat and avoid on the keto diet:

Fats and Low Carbohydrate Vegetables – 75% of total calories

Keto Diet Fats List

Keto Diet Low Carb Vegetables List

Proteins – 20-35% of calories

Keto Diet Proteins List

Carbohydrates – 5% of total calories

Keto Diet Carbohydrates Food List

Foods to Avoid on the Keto Diet

Keto Diet Foods to Avoid List

*Why do we list sugar alcohols on the “foods to avoid” list? Don’t they contain zero grams sugars? What about my sweets? See our post here, about why we think these should be avoided.

 

 

 



Also in Nutrition

foods that help fight stress
11 Foods that Help Fight Stress

August 13, 2020 7 min read

Food is a powerful source of stress relief that, when tapped into mindfully, can work wonders for both our mental and physical state of being. Instead of resorting to your carton of Ben & Jerry’s or family sized pizza, try any of these 11 foods that help relieve stress from the inside out.
Read More
Ingredients 101: What's in Wildway?
Ingredients 101: What's in Wildway?

June 03, 2020 8 min read

Ingredients are everything, and at Wildway we use the best of the best - 100% real food ingredients and nothing else. In this article, we feature fruits, nuts, and seeds, and how they benefit our bodies. If you're looking for nutrient-density and ingredients that does a body good, you've come to the right place.

Read More
Celebrate Celiac Awareness Month - What You Need to Know
Celebrate Celiac Awareness Month - What You Need to Know

May 08, 2020 3 min read

The month of May is Celiac Awareness Month and we're here to give you the low-down on all things celiac disease: what is it, how does someone get it, how does it affect one's overall health, and what are the treatment options? Read along to better yourself and the health of others!
Read More