BASICS OF A KETO DIET Flashcards
WHAT MACRONUTRIENT RATIOS ARE NEEDED FOR A KETO DIET?
CARBS: 5-10% OF CALORIES
PROTEIN: 15-30% OF CALORIES
FAT: 60-80% CALORIES
WHAT ARE SOME POTENTIAL PROBLEMS WITH PROTEIN ON A KETO DIET?
PROTEIN CAN BE CONVERTED INTO GLUCOSE AND IN THEORY KICK SOMEONE OUT OF KETOSIS
**CHRIS HAS FOUND IN HIS PRACTICE THAT PROTEIN DOES NOT SIGNIFICANTLY IMPACT KETONE PRODUCTION.
WHAT SHOULD YOU EAT ON A KETO DIET?
FATS AND OILS: COCONUT OIL, MCT, OLIVE OIL, AVOCADO, MACADAMIA, BUTTER, AND GHEE
HIGH QUALITY MEATS: ORGAN MEATS, MIGHT PREFER FATTIER MEATS, COLD-WATER FATTY FISH
NON-STARCHY VEGETABLES
FULL-FAT DAIRY IF TOLERATED
NUTS AND SEEDS (LIMIT DUE TO OMEGA-6 RATIO AND SOME ARE HIGH IN CARBS
SUGAR-FREE BEVERAGES SUCH AS WATER, TEA, COFFEE, BONE BROTH
HERBS AND SPICES
FRUIT: SMALL AMOUNTS OF FRESH FRUIT SUCH AS BLUEBERRIES OR RASPBERRIES (1/4 TO 1/3 C)
NON-NUTRITIVE SWEETNERS IN MODERATION SUCH AS STEVIA OR XYLITOL
WHAT SHOULD YOU AVOID ON A KETO DIET?
SUGAR
GRAINS AND PSEUDOGRAINS
BEANS AND LEGUMES
STARCHY VEGES (POTATOES, SWEET POTATOES,
PLAINTAINS)
TRANS FATS AND INDUSTRIAL VEGETABLE SEED OILS SUCH AS CANOLA, SOYBEAN, CORN, COTTONSEED
PROCESSED AND REFINED FOODS
WHAT IS THE BEST WAY TO TRACK KETONES?
BLOOD KETONE METER IS THE PREFERRED METHOD BUT THE STRIPS ARE EXPENSIVE
BREATH TESTING: MEASURING ACETONE LEVELS IN BREATH MIGHT BE ACCURATE IN LOWER LEVELS
URINE KETONE STRIPS: INACCURATE
WHAT ARE THE PROS OF A KETO DIET?
BALANCING AND LOWERING BLOOD SUGAR
NEUROLOGICAL CONDITIONS (PARKINSON’S, ALZHEIMER’S, AND EPILEPSY)
WEIGHT LOSS CAN BE ACCELERATED
SATIETY
ENHANCED COGNITIVE FUNCTION AND MENTAL CLARITY
WHAT ARE THE CONS OF A KETO DIET?
MYTH: YOU SHOULD ALWAYS BE IN KETOSIS…ONLY IF YOU ARE TREATING A NEUROLOGICAL CONDITION
IT’S RESTRICTIVE
AFFECTS SOCIAL EATING
UNINTENTIONAL NEGATIVE HEALTH EFFECTS SUCH AS UNINTENTIONAL UNDER EATING
MAY REDUCE LEVELS OF BENEFICIAL BACTERIA IN THE GUT
