The keto diet, with its low carb-high fat ratios, works by restricting your carb intake and switching your body’s source of fuel from glucose to fat (via naturally produced ketones!).
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And in doing so, a myriad of health benefits emerge for many: from faster weight loss, diabetes management, mental clarity, to anti-inflammatory effects, and many more. But is there a right way to do the ketogenic diet?! Yes and no, let’s discuss!
Keto 101
Let’s chat!
I want to introduce you guys to a new section at gnom-gnom called ‘Keto 101’; where we bring up various topics around the keto diet and talk about them, all collectively as a community.
Because let’s face it, the keto diet is still in it’s infancy; with research still very limited (but growing!), and most of the information out there being anecdotal (which I don’t necessarily see as a bad thing at all).
So this is where you come in! I get daily emails from you guys about incredible inspirational stories on how the keto diet has helped improve your lives. And (very importantly!), many of you also share with me great tips about how each of you has adapted the keto diet over time to suit your needs.
Your emails have ranged from anything like diabetes, epilepsy, depression, autism, fertility (keto babies are a big thing guys!), autoimmune diseases… and of course, weight loss (and all the health benefits that come it).
So tell me, what are you doing the keto diet for?
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Once a week we’ll bring up a topic (from hot issues to personal stories), give some background info, and get you guys pitching-in with comments and participating in the polls!
I’ve learned so much from you already, and I hope keto 101 to be a way to connect peeps with one another (and help to weed out the myths from the truths!). So let’s get started!
What is the keto diet?
Let’s start off by clarifying that ketosis is a metabolic state, not a diet. And trust me, this is a veeery good thing because it means that you can adapt the keto diet to suit your needs.
The one rule? You must restrict your carb intake, as this will force your body into a state of ketosis (i.e. to switch from using glucose as its main source of fuel to fat!).
How many carbs? This might surprise you, but this actually depends from person to person quite a bit! And while 20g net carbs is the fast rule (and a good one to ensure you become fat-adapted), the range is actually from 20g to even 100g (!!) net carbs a day.
How to know your limit? The only way of knowing for sure is to test regularly with a blood meter such as Keto Mojo (pee strips are super unreliable once you become fat-adapted guys!). It’s still generally advised that you stay strict keto for about 6 months in order to ensure your body becomes used to running on fat (i.e. fat-adapted!). After that you can play with your macros a bit, and test until you find your limit.
For instance, my limit is (generally!) 40-60g net carbs. I found this by accident one day during a small carb-up, and was pleasantly surprised that I was still in ketosis. We’ll talk about this in depth next week.
p.s. a great app to track is Martina’s KetoDiet app! (Not sponsored, just a fan of the gal and her work!).
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So overall the keto diet is low carb, high and moderate protein. And while macros will vary from person to person, it’s customary to do roughly 70% fats, 25% protein, and 5% carbohydrate. Though this is one of the areas were you can play around a bit to see what suits your digestive system best. And do note that some peeps that do keto for weight loss have seen a benefit of reducing the fat ratio (and being sure to keep the calories in check!).
The benefits of being in ketosis
The keto diet was initially devised back in the 1920s as a method to treat medication-resistant epilepsy in kids. But has since been found to have many more benefits, and for several conditions.
So while weight loss might just be the thing that gets most peeps into keto, benefits can range from management of diabetes and auto immune diseases, improvement in mood disorders, autism, fertility and and other reproductive system issues, mental clarity and sleep quality… and many more!
The Magic Formula!
Feel free to skip this section if you’re a keto seasoned pro, but let’s face it: when we all started the whole net carb thing was a little confusing. So the magic formula goes like this:
Total carbs – Fiber (- Sugar Alcohols) = Net Carbs
Essentially you just need to remember that getting fiber in the keto diet is a very good thing for most (helping keep things regular… you know!). So fiber is embraced on the keto diet and subsctracted from your daily carb count.
Natural sugar alcohols (erythritol and non-corn xylitol) and allulose (a monosaccharide) are a similar story. Because they go undigested through the digestive tracts of most peeps, it’s common practice to subtract them as you do fiber (this doesn’t give free reign to indulge though!).
Many, many thanks for your website. I’m enjoying many of your recipes. I’m a 65 year old woman who has used low carb to lose 20 – 30 lbs 3 times in the past 30 years. Primarily, I refrain from wheat gluten and sugars. Potatoes and corn are very limited. I grow much of my family’s fruit and vegetables, so tomatoes, peas, fresh corn, carrots, turnips, tree fruits and berries are on the menu. I lose about a half pound a week when on low carb. My hubby and I enjoy low blood pressure, low blood sugar, and low cholesterol.
Thank you Paola, I have been to your site on a regular basis over the last year or so I’ve been “keto-ing”. I would love to hear more about the journeys that other people are having, especially over a longer term. I started to lose weight, and it’s come off very slowly (not complaining, it’ll stay off). Since I was a teenager, I have been very aware of my blood-sugar levels, whether they’re too high, and give me a headache, or too low, and give me a headache. Over the last year my headaches have reduced in severity, and frequency just by changing the way I eat. my body seems to like a higher level of protein than strict keto, but I can’t say I’m terribly surprised. if I eat enough protein for a guy, (I think because I’ve always been a bit more muscular than my peers) my nails and hair look great… if not, they get brittle, and I get more headaches. Go figure.
I ate keto for eight months. Lost no weight. Was tired a lot, but felt better digestion wise. I have slight thyroid and adrenal issues and read that keto is not good for this, so I am trying some differing ways of working with it. I do not have a lot of excess weight so the focus is mostly well being and energy. I prefer no grains, beans and not too much dairy. And not excessive meat. Someone sent me info on “ketotarian” which is interesting. Each one has to find what works best.
I have done keto in the past, but couldn’t make it past a month due to getting sick of eggs and meat. This time, I am doing much less protein and more vegies…and then I found your site that is giving me lots of hope and inspiration in the kitchen. I have not lost much weight, but my upper body is showing signs of some shrinkage.
My main question is that I feel tired when I wake up in the morning and low energy throughout the day. This new page mentioned to make some adjustments if that is one of your symptoms, but I have no idea what adjustments to make. Will this be covered in upcoming posts or is there some general guidelines that I could implement now? Thanks.
First off I just want to say your awesome, and super greatful for you, your recipes and ideas! I have been doing keto for 7 weeks, I was registering high ketones, wasn’t too hungry, was able to do intermittent fasting.. then something happened.. all of a sudden I’m hungry, after a meal, I crave sweets and carbs, and Ive found myself binging on keto foods. I haven’t cheated at all in 7 weeks. I haven’t measured my ketones with mojo ( waiting to buy the strips, those things are expensive.. lol) . I am also hypothyroid. I feel discouraged. I have been researching, and I wonder if these hunger pangs are related to the 2 packets of spends I may use per day. I don’t know.
Hi. I started my keto journey 8-21-18.
In my search for factual information and delicious recipes I discovered Paolas site.
Her fabulous recipes helped my husband and I go straight to keto eating.
I also discovered YouTube videos by Dr. Ken Berry who shares a wealth of information for free. He indicated that non sucrose sweeteners (as well as in keto range alcohol consumption) could spike insulin and stall keto weight loss, which I found true for me.
Blessing, as you seek excellent health for life.
I started Keto 3 months ago to lose weight. So far 20 lbs. What I didn’t expect was how good I would feel. I no longer feel tired in the afternoon, don’t get hungry, I am sleeping better and best of all my mood has improved. I was also having digestive issues and they are much better now. The only hard part is that the rest of my family is not doing Keto, so more work making non Keto options for them. I love your recipes Paola! Makes Keto so much easier with all the awesome recipes! I never feel like I’m missing out.
Allulose is not a sugar alcohol. Allulose is a rare sugar with the same chemical formula as fructose. Because it isn’t metabolized by the body, it does not raise blood sugar or insulin levels and provides minimal calories.
You are correct of course Anita! Allulose is a monosaccharide (the sentence used to read ‘natural sweeteners’ and I neglected to divide up the lot after!). So THANK YOU for the heads up! 😉 xo!
Wow!
Finally I’ve found a place to call my own!
I’ve been on keto since April 2nd of this year. My dr gave me a pamphlet he made up for his patients on the Keto diet, websites, and cookbooks.
I’ve lost 42 lbs, am almost completely free of high blood pressure medications, my blood sugar is normal, and my knees don’t hurt as much.
It was really hard the first couple weeks, but now I have to say, I’m ok without potato chips (my Achilles heel).
My 3 adult sons are so supportive and they love experimenting with me, when I’m trying new Keto dishes, when they’re visiting.
I’m menopausal, so the sleep thing was always an issue since I turned 50. However, my skin and hair are better, my overall emotional well-being is better as well. My Dr is thrilled with the results! He wishes more of his patients would stick with the lifestyle, but until more science backs this up in order for the food industry to embrace it as well, it’s going to be an up hill battle.
When a food product, like cheese sticks, for example, starts saying in adverts “part of a healthy Keto diet”, it’s not going to happen.
I really like this place for discussion and sharing tips.
I’ve hit a plateau and am wondering if anyone knows how to get out of it?
I’m around 15-20 net carbs a day, grain free, and dairy is limited to hard cheeses with the occasional cream cheese in recipes.
If anyone has any insight, I’d appreciate it.
I commend your doctor for being so supportive and encouraging to do Keto lifestyle! How rare and refreshing! And Way to Go!!!!!
Maybe search that on YouTube, Dr. Berg May have some informative tips
Just wanted to say that I enjoy and appreciate gnom gnom so much! Looking forward to this section and perhaps consider a podcast? Love the personality that shines through the pictures, recipes and writing and would love to see podcasts and video of you? 🙂 As others have said below, thank you for your generosity!
Oh… podcasts would be great! I am starting to listen to podcasts while at the gym and crocheting in the evenings.
This new section is great! I’ve been on keto for more than 9 months now, lost 30 pounds, back to my normal weight but will not stop because of all the other benefits. 6 months into the diet I started losing my hair though, I keep reading that it will grow back but I can’t help but to worry…
Anyway, after 9 months I’ve searched almost everyday for recipes on the net and yours are the best!
I look forward to Every Paola email I get and this in particular is Perfect for me right now as I hit 3 months tomorrow on a Keto:IF lifestyle. My main intention has been to fix systemic inflammation and heal my gut of Blastocystis Hominis. I have been very strict and DO see many positive changes yet am still inflammed and easily get more inflammed with the wrong food ( one pasture raised egg will blow me up everywhere).
Is it a matter of lowering total fat, as you do, or just giving it more time perhaps? I was encouraged when you wrote it can take six months to know what may work
for someone.
It ways, it IS working since after six years of numerous food intolerances and allergies eating only 27foods, I can now eat/tolerate avocados, dark cacao, nuts and seeds, I sleep more deeply, I have good sustained energy all day ( despite HPA Axis Dysfunction and Hypothyroidism) and a huge change is I can fast for 16-24hours easily now whereas just three months ago I would have Internal shakes so bad after just 14 hours! I am happy for all of these things and just now intend to figure out how to finally get uninflammed?????? Any thoughts Paola, I would very much appreciate.
Thank you for your fabulous site, knowledge, creative recipes and kindess to share it all with your ‘peeps’.
You have become something weekly my sweet sister and i share, though we live across the country from each other!
Your hug fan,
Amanda
Ditto Ms. Stein’s response!! I too..experimented with going ‘off’ Keto…only to experience the ‘horribly bloated and sick’ feelings as well. I wonder if the body really acclimates to a grain-free very low starch existence…and does NOT wish to ever go back to ‘normie’ food and digesting it?
Also…could Keto-ing among non-Keto people be one day addressed? This is one tough lifestyle to honour when my entourage is not interested in eating the way I need to eat for my gut health…and I feel little support, yet as the home’s chef…I’m the one who needs to provide the ‘normie’ meals as well as my own…quite fatiguing and frustrating!
I might be a bit militant but I have finally decided to cook meals that I think are nice healthy and delicious and anyone who wants something else is welcome to cook whatever they want. There is keto everything now…fried chicken, tacos, meatball dishes. I know this must be tiring for you but your health is important. Keep up the good work on your behalf. I do cook rice or pasta and keep it in the fridge for hubby to add in. And he has his own drawer for bread and snacks.
I like this simple guide! What carbs do you generally intake and how do you increase your fiber (I’m not regular since being on Keto)? I too have no gallbladder so I’m thinking of reducing my fat to 50% once I reach my weight goal.
Thanks for all you do, especially the recipes!
I am KETO and my husband is Gluten-free (and mostly sugar-free). Neither of us has a gallbladder. Someone (one of my medical professionals) suggested that without the gallbladder being on board any longer, we needed Ox Bile. I found BioGest. Both of us feel this is helping more than any other supplement. You might check this out. I love your recipes and posts. Thank you!
Hi Cynthia I’m with you, I’m also interested how I can increase my fibre (also not regular) and no gallbladder as well.
I love this! I started doing keto 2 months ago and I’m loving it. My doctor tested me for allergies, and I can’t do dairy or gluten anymore. It’s also taken me a year to quit my sugar addiction. Eating low carb, high fat and medium protein are perfect because it’s really all I can eat anymore. I had breast cancer 4 years ago and I don’t want it to come back, so this way of eating is best for my health (cancer loves sugar). The side benefit is losing weight. This is a lifestyle change for me. I even have a few co-workers who have joined me, so we support each other.
I started keto 9 weeks ago – desperate to loose weight, and mandated by my doctor to do so – and have already lost 25 lbs. I have 10 more pounds to go to reach my goal weight. I love this blog and have made several of these recipes. Thank you!!
Its “lose” weight, not “loose” weight. I keep seeing this issue daily with people, spelling that word wrong, even phonetically it makes no sense spelled wrong way!
I know, I see this all the time and it bothers me too, but not wanting to be unkind to others by correcting them, also do not like your for you’re etc but we can keep it to ourselves, right? No need to be patronizing.
Agreed, no need to be patronizing. Also apologies this comment was published, I try and always delete the comments that aren’t kind to others xo!
I like the approach you’re taking here and looking forward to seeing the more in-depth topics! I definitely vote for the thread already mentioned in the comments on keto for the ladies. I’m 47, thought I was already in menaupause, but after going on the keto diet my period came back? I agree that my hot flashes have gone away completely too
I started fasting and the Keto diet after I was diagnosed with Hashimoto’s disease. I have lost 50 pounds since March and have 90% less pain and inflammation in my body. Still have some residual pain, probably due to dairy or peanuts. I also am no longer prediabetic. I love love love your website and recipes. I bought your summer cook book and am waiting for another to come out. I love it. Thank you so much.
I have been on to keto a little over 6months and have lost 30lbs. I try to keep between 20to25 carbs a day. I feel better and sleep better. Thanks for support!
Awesome Information! I get all of my recipes from your site! You explained this keto lifestyle perfectly! Keep it coming! Great work!!! I am a fan!!
I have two questions, can you explain more about your digestive system being connected to the nervous system? Also why don’t the pee strips work after a while on keto? I thought they were a good indicator of being in ketosis?
Love the polls btw!
Hi! Just arrived in Mexico and still trying to adapt to Keto. It’s tough on holiday.
I’m a pescatarian too which is sometimes more difficult. Could you suggest things I can eat here because I just arrive in Puebla and between the language gap and my diet I am really struggling and a little frustrated.
Thank you!
Julia
I’m 53 and going through hot flashes. i did Keto from Feb to June of this year and lost 25 lbs and hardly had any hot flashes. Since I’ve gone off keto– I’ve experienced hot flashes several times in the day, I’m exhausted, and moody. i’m returning to kept (2nd day today). Gracias Paola for this forum and your great recipes.
El gusto es mio Maria! And thank you for sharing your experience with the hot flashes (we DEF need to do a ‘keto for the ladies’ spotlight!). I’ll get digging and see if there’s any current research out there on keto helping to balance out the female hormones. Given that it helps with fertility and reproductive system issues in general, there may be something to it there. xo!
Girl, I also just turned 53, lost 27 pounds in the past 5 months and going through the change. Hot flashes were hitting be constantly, several in an hour until i became fat-adapted. I still get them but sometimes I go days without one.
I started keto to get off of insulin. Because it’s type 2, the protein is restricted. That said, I feel great, I’m losing weight (without trying), I’m off insulin. Thanks for all the lovely recipies!
It’s my absolute pleasure Anya! Some of the most inspiring stories from you guys have come from the diabetes community (my doctor has also been experimenting with it and his diabetes patients and has seen incredible benefits too!). I think this is one of the greatest areas for the keto diet to grow into!
Hi Paolo – I absolutely love your recipes!!! I’m trying to use as many of your recipes as I can, but my husband does not like anything coconut. What are your recommendations for substituting coconut flour and coconut oil in your recipes? I use almond flour quite a bit, but I believe it is not the same texture as coconut flour. I’ve tried grass fed butter as a substitute for coconut oil, and it works for some recipes and not for others. Have been wondering what you would recommend? Thanks!!
Hi Lynn! Have you tried Anthony’s coconut flour? Your husband might still hate it, but tbh I’ve noticed that it’s a game changer taste-wise (say compared to Bob’s?). Otherwise, coconut is not my favorite flour either, so aside from things such as the tortillas and pie crust (where it’s fairly unavoidable!), most of the recipes on the site don’t use it much (and in quick breads such as the pumpkin I promise that you won’t be able to tell theres coconut in it!).
Also let me know where you’ve been trying to sub coconut oil for butter, I actually do use grass-fed butter myself mostly for cooking and baking so It shouldn’t be an issue! xo!
Hi Paola – I have not yet tried Anthony’s coconut flour, and I’ve seen that same recommendation on other blogs as well. I was trying to use up my Bob’s first! Also, I did notice that many of your recipes don’t use it which is why I gravitated toward your sight.
The one recipe where I’m struggling with the coconut oil is actually not your recipe. I found a terrific recipe for home made dark chocolate about a year & half ago, which I absolutely love! The recipe calls for coconut oil, 100% dark cacao, birch xylitol (but I have used erythritol/Swerve too), vanilla, splendia drops & pinch of salt. I chop it up to use for chocolate chips, and it’s significantly cheaper than Lily’s. I also cover almonds in it for dessert. It’s fabulous, but my hubby won’t try it. I even tried refined coconut oil, and he could still taste it. I tried grass fed butter, but it melts at room temperature where the coconut oil does not. Any suggestions?
This could not have come at a better time! Thank you, so much! I have just started keto in combination with the Plant Paradox diet guidelines (by Dr. Gundry) which I’ve been on since the beginning of 2018 to control inflammation. I am still exploring how it all goes together in a practical way for me.
I love your recipes! They make me feel like I can ADD deliciousness back into my diet instead of continuing to remove foods that are too carby or too inflammatory. So, thank you, thank you!!
Keto has been invaluable to help with my endometriosis pain! It’s something that is not discussed often, and I found it to be a wonderful ‘side effect’ of the keto diet. I started for weight loss and after a month noticed that I no longer had unbereable crambs during my periods! It has literally chanced my life because of that. Perhaps worth a topic?
@jen, I was just saying this to my husband, it almost completely cured my endometriosis as well. Amongst a lot of other things. Though within keto, there are still some things that should be avoided when affected by endometriosis, it sure would be an awesome addition to the list of things it can cure.
You know what guys?! I don’t suffer from endometriosis, but I’ve always had terrible cramps too and they have gone away pretty much completely for me too. I think a chat about keto for the ladies will be a good one to have!
THIS!!! I no longer have cramps either!
This is a great idea Paola! I also started for weight loss but now am sticking to it for the health benefits. After living this way for 6 months, pretty easily, there’s no way I can go back to being a sugar slave.
I get you! I feel like a completely different person on keto and have worked hard to make it a lifestyle change (carb ups have been game changers for me!)
Can you go Keto on a vegetarian meal? I cannot do seafood, meats or poultry
Vegan “meats” — tempeh, tofu, seitan, and other high-protein, low-carb vegan “meats”
Leafy greens – spinach, kale, etc.
Above ground vegetables – broccoli, cauliflower, zucchini, etc.
High Fat Dairy & Eggs – hard cheeses, high fat cream, butter, eggs, etc.
Nuts and seeds – pistachios, almonds, sunflower seeds, pumpkin seeds, etc.
Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
Thank you Suzanne!
Hi Nina! Vegetarian (and even vegan!) keto is totally doable! In fact, I don’t do too much meat either (it’s a bit tough on my digestion in large amounts). There are plenty of veggies still to enjoy 🙂
Quora and Beyond Meat are great low carb meat replacements. I’ve had varying success with chia eggs and flax eggs vs regular eggs… but black soy bean aquafaba has been excellent in brownies. Have you tried black soy beans as a black bean replacement? Eden black soy beans are available in the US and are so helpful! I use them in my low carb beans and cauliflower rice, or making refined black soy beans for burritos (and the tortilla recipe here in gnom gnom works very well with a flax gel egg, fyi!)… there are options! I haven’t found a good commercial low carb vegetarian cheese, but there are recipes out there for making your own cashew cheese which, while a bit labor intensive, are worth the time if cheese is important in your diet… coconut milk, oil and cream have become a major pantry items for me. Avacado oil, olive oil as well. Once you realize the basic vegetarian subs work just as well or work with minor adjustments in many of the recipes here, meat-free Keto is surprisingly accessible! One thing I really appreciate about this particular site is that there is not a reliance on eggs or mozzarella cheese for things…
I think the polls are a great idea! Particularly once you get to more in-depth tops. Perhaps you can send the results in the next email so we don’t have to check back?
Oh that’s a great idea Emily! Will def do that!
I LOVE this Paola! I’m one of the people who started keto for weighloss, reached my target and just kept going! I would be very interested in learning more about your carb ups.
It’s awesome to hear keto has worked so well for you! And yup on the carb-ups, that will be the first more in-depth topic next week 😉 xo!
I want to know more about your carb ups too! I’m nearly at my target weight and still undecided if I want to continue keto. The times I’ve cheated I’ve felt horribly bloated and sick, so I’m thinking of sticking with it just not sure how to make it a permanent change yet