Taking steps to manage your weight can benefit both your mental and physical well-being. From protein-focused to low-carbohydrate, there are various diets available that allow you to eat healthy food and slim down without feeling hungry. When reviewing your options, you might come across the ketogenic or keto diet, which is a high-fat, low-carb option, with moderate protein intake. If you’re considering this plan, use the primer below to help start the journey off right. 

3 Facts to Help You Prepare for the Keto Diet

1. Your Body Will Burn Ketones Instead of Glucose

High fat and minimal carbohydrate consumption are thought to kickstart the metabolic process ketosis. In this state, your body burns fat, which results in the production of acids called ketones (hence the name). When you eat carbohydrates, they’re converted into glucose, which your body uses as fuel instead of fat. When on a fat-rich but carb-poor diet, your body has no choice but to burn the fat. Although safe for many, there are risks to inducing ketosis, so talk to your doctor before beginning your plan. 

2. You’ll Need to Restrict Certain Food Categories 

When making a grocery list of healthy foods you can eat, there are numerous options available. Keto dieters should eat more fats, so pick up cheese, whole yogurt, and avocados at the store. You can eat organic meat, poultry, and seafood to fulfill the protein requirement, and eat nuts and seeds and hearty low-carb vegetables, such as spinach and Brussels sprouts, to feel full longer. You’ll need to avoid carb-dense foods like candy, pasta, potatoes, bread, rice, and fruit. When you’re craving carbs, try alternatives made with nut flours. Instead of traditional corn or flour tortilla chips with your guacamole, try homemade almond flour crisps, for instance. 

3. You’ll Need to Choose a Version of the Diet

There are different forms of the keto diet based on the specific breakdown of the fat, protein, and carbohydrate intake. With the standard version, dieters eat 75% fat, 20% protein, and 5% carbohydrates. In the targeted variation, dieters eat 20 to 50 grams of net carbs daily. As carb ingestion won’t aid weight loss, this variant is recommended for athletes in training. The cyclical approach is best for those who don’t want to take long breaks from eating carbs, as it allows times when you can consume more of the food group. Those who want to build body mass can opt for the high-protein diet of 60% fat, 35% protein, and 5% carbohydrates.

For a variety of flavorful, healthy food to help you stick to the keto diet, visit Lori's Natural Foods Center in Rochester, NY. For over 35 years, Monroe County residents have considered the grocer the go-to source for locally grown, organic vegetables, meats, and more healthy foods free of harmful substances. To find out what’s in stock, call (585) 424-2323. Visit the grocer online for recipe ideas and Facebook for merchandise announcements.