Keto (Ketogenic Diet, Keto Diet)
The ketogenic diet is a high-fat, moderate protein, low-carb diet. It's a diet that causes ketones to be produced by the liver, shifting the body's metabolism away from glucose and towards fat burning.
Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. Some people encourage ketosis by following a diet called the ketogenic or low-carb diet.
Ketosis is a state at which your body produces ketones in the liver, shifting the body's metabolism away from glucose and towards fat burning. The presence of ketones in your body is a definite proof of ketosis. Nutritional ketosis is generally defined by serum ketones ranging from 0.5 to 3.0 mM.
Net carbs are defined as total carbs minus grams of fiber.
Standard Ketogenic Diet
The most popular version is the Standard Ketogenic Diet (SKD) that recommends 5% carbs, 20% protein and 75% fat.
Targeted Ketogenic Diet
The Targeted Ketogenic Diet (TKD) allows the addition of carbs to SKD to more than 5%.
High Protein Ketogenic Diet
The High Protein Ketonic Diet, which is mostly used by athletes or extremely active people, recommends 5% carbs, 35% protein and 60% fat.
Cyclical Ketogenic Diet
The Cyclical Ketogenic Diet (CKD) rotates high carb days with ketogenic days.
The cycle is usually two (2) high carb days followed by five (5) ketogenic days
Essentially, autophagy is a recycling system for the body. Through this process, even cancerous growths can be successfully stopped and removed before they have the potential to grow or take effect. Other diseases, such as diabetes, are also stopped in their tracks. (read more)
Ketoacidosis is an indicator of serious health problems. Ketoacidosis is a complication of type 1 and type 2 diabetics and alcoholics and has nothing to do with nutritional ketosis. The level of ketones in ketoacidosis are 3-5 times higher than in ketosis resulting from a ketogenic diet. While in ketoacidosis, blood glucose levels are dangerously high. Learn more about ketosis + ketoacidosis here.
Exogenous Ketones are synthetic ketones that are provided via supplements. They are used to aid in quickly raising ketone levels
Keto flu is a group of many symptoms that occur when your body undergoes keto transition. The keto flu (also called carb flu) is a natural response when your body starts burning fat instead of glucose for energy. You feel sluggish and nauseous, you want to eat loads of carbs, and your dizzy mind is running wild. This usually happens when you remove all the carbs from your diet suddenly. The keto flu is also caused by not getting enough electrolytes. Learn more about keto flu here.
Electrolytes (sodium, magnesium and potassium) are minerals present in your body, necessary for the proper functioning of your heart, muscles, and nerves and to carry out and regulate a number of processes such as maintaining your blood’s chemistry and muscle action.
Electrolytes are often underestimated on low-carb diets. Electrolyte management is the key to avoiding side effects typically associated with keto dieting.
Usually made from a combination of ingredients such as butter, coconut oil, nuts and seeds, fat bombs are the perfect snack for those following the Ketogenic diet.
A fat fast is a type of fasting that’s suitable for those who reach a weight loss plateau when they’re already keto-adapted. During a fat fast, you get about 80 to 90 percent of your calories from healthy fats while keeping your calorie intake low, no more than 1000 to 1200 kcal a day. A fat fast should last no more than 3 to 5 days: any longer, and you risk sending your body into starvation mode, losing muscle, and becoming deficient in essential nutrients.
Saturated Fats (SFA)
Saturated fats are found in red meat, cream, butter, ghee, lard, tallow, eggs, coconut oil or palm oil. They are the most stable, have long shelf life and high smoke points. Use these oils for most of your cooking. In fact, most of your fat intake should come from saturated and monounsaturated fats.
Monounsaturated Fatty Acids (MUFA)
Monounsaturated fatty acids (MUFA, omega 9, oleic acid) are found in avocados, olives, beef and nuts (especially macadamias) and have been known to prevent heart disease. Oils high in MUFA such as extra virgin olive oil, avocado oil and macadamia nut oil are best for cold use (MUFA are less stable than SFA), for finishing meals or after cooking.
Polyunsaturated Fatty Acids (PUFA)
Polyunsaturated fatty acids (PUFA), omega 3 and omega 6 fatty acids are both essential and our body needs them. However, our diet is often loaded with PUFA and we eat too many of them. In general, polyunsaturated fats are unstable and not suitable for high-heat cooking.
BHB is an organic compound synthesized in the liver from acetoacetate, the first ketone produced in the fasting state and while following the ketogenic diet. It can be measured using a blood ketone meter.
Insulin Resistance (IR)
Insulin resistance, or metabolic syndrome, is a physiological condition in which cells fail to respond to the normal actions of the hormone insulin. When the body produces insulin under conditions of insulin resistance, the cells in the body are resistant to the insulin and are unable to use it as effectively, leading to high blood sugar. Beta cells in the pancreas subsequently increase their production of insulin, further contributing to a high blood insulin level. This often remains undetected and can contribute to a diagnosis of Type 2 diabetes or latent autoimmune diabetes of adults. Learn more about how ketogenic diets can help treat insulin resistance here.
Medium Chain Triglycerides (MCT)
MCTs are fatty acids called Medium Chain Triglycerides. They are distinct and occur naturally coconut, palm oil, camphor, tree oil, and milk from goats. Coconut oil, however, is the richest source of MCTs. It contains lauric acid, which boosts the immune system. Triglycerides contain three fatty acids. They can be classified into short, medium and long chain based on how long the fatty acid is. MCTs have three such medium chain fatty acids. The body processes MCTs by absorption, after digestion in the intestines, easily based on their shorter length. This is incomparable with the long chain triglyceride (LCT). Their transportation to the liver from the gastrointestinal tract takes place directly.
MCTs are involved in lowering the blood sugar levels. They do this naturally by raising ketones. The strong sugar stabilizing effect aid in reduction of inflammation, boosting energy, and improving the function of the brain.
MCTs function like carbohydrates by providing an immediate source of energy. Unlike carbohydrates, they do not raise the levels of blood sugar or levels of insulin. Click here to learn the benefits of adding MCT's to your diet.
LCHF is a diet that is low in carbs and high in fat (Low-Carb High-Fat).
HWC refers to heavy whipping cream - a common ingredient on a keto diet.
niKETO Calculator is designed to help you determine your ideal food intake (macronutrients) for the ketogenic diet as well as other types of low-carbs diets. Find out your ideal macronutrients using our free keto calculator.