Ketogenic
Thinking about going keto? We’ve got the scoop on this high-fat diet that’s becoming more popular. If you’re ready to ditch carbs and keep an eye on your daily macros, be sure your bases are covered by knowing the best foods to eat (and avoid), top ketogenic products, and brands you’ll want to get to know.
What Is Ketogenic?
The term “keto” comes from ketosis, a fat-burning metabolic state that occurs when you limit your carb intake. Without the carbs, your body burns through fat for energy instead of glucose. Ketones are the compounds that are produced, and their presence means your body is in ketosis, or a “fat-burning” state.
Benefits of the Ketogenic Diet
Before you start any new diet, be sure to chat with your doctor. Many people report weight loss as a result of putting the body in a state of ketosis. The ketogenic diet has also been linked to other benefits including:
- Lower blood pressure: A 2013 study found that a low-carb/high-fat diet was linked to lower blood pressure in rodents.
- More stable blood sugar levels: Low-carb/high-protein diets have been shown to support more stable blood sugar levels.
- Improved focus: Studies indicate that the ketogenic diet may be linked to improved mental cognition and memory.
Tips for Eating Keto
Committed to keto? Here are some of our top tips.
- Smart snacking. This is important for any diet, but when it comes to keto, health coach Maria Noe says “if you're truly in ketosis, you shouldn't feel hungry throughout the day (unless you're fasting), and snacking has the potential to spike blood sugar levels, which can bring you out of ketosis.” The good news is, if you’re prepping meals correctly, the urge to snack should diminish or disappear all together. Try hard-boiled eggs, full-fat yogurt, cheese, or nuts and seeds.
- Study the menu. You can still enjoy a night out while eating keto, just watch out for hidden carbs. Stick with egg dishes, lean protein with veggies, and burgers sans buns.
You already know that excess carbs, sugar, and starches are off the menu when you’re eating keto, but here are a few more foods to nix from your list:
- Grains (rice, pasta, quinoa, and wheat)
- Processed food
- Beans
- Legumes
- Vegetable oils
- Milk
- Juice
- High-carb nuts (pistachios and cashews)
Top Ketogenic Brands
The first step to successfully going keto is keeping your pantry filled with approved ingredients that will keep your diet on track.
Primal Kitchen
PK founder Mark Sisson is one of the founders of the Paleo movement, and many products are deliciously keto-approved, like avocado oil mayos, marinades, and collagen peptides.
Chipotle Lime Mayo With Avocado Oil
This zesty spread is spiked with lime juice and smoky chipotle and perfect for adding a flavor punch to dressings or dips.
Wild Planet
Do you know where your fish comes from? If you’re passionate about supporting sustainable food systems, the sea is the next frontier. Wild Planet is one of the companies pioneering practices that will help keep the fishing ecosystem healthy for years to come.
Wild Planet Albacore Tuna
Stock your pantry with this four pack. Every can is filled with fresh albacore tuna without added oil, water, or salt. You’ll love the pure, fresh taste. Try it mixed with a dollop of Primal Kitchen mayo!
Nutiva
Nutiva is all about superfoods. In its quest to bring you the purest ingredients possible, the brand has also committed itself to sustainability, and works with local communities to give back along the way.
Nutiva Organic Virgin Coconut Oil
This superfood hails from Southeast Asia where fresh coconuts are cold-pressed immediately after harvesting and never bleached, refined, or deodorized.
Recipes for the Keto Diet
These keto recipes will make it easy to transition to a low-carb way of eating.
Instant Pot Keto Ribs
If you grab a dry rub from the shelf, there’s a good chance it’s made with brown sugar, but we decided to whisk up a keto-friendly alternative with a replacement that’s just as sweet. A flavorful coating of onion powder, garlic powder, and onion powder adds depth to the ribs that cook more quickly in the Instant Pot.
Keto Bread
Bread is back! This loaf combines GF flours like tapioca and almond with melted coconut oil for a go-to option that any keto eater will love. The toppings are optional, but we love the extra crunch and flavor from chia, poppy, and sesame seeds.
Pumpkin Spiced Chia Seed Pudding
Chia seeds are stirred with creamy almond milk and spices before blooming into a pumpkin-infused treat. There’s even a spoonful of energizing MCT oil for an added keto-friendly boost. It’s a make-ahead recipe, so stir everything up at least four hours ahead.