Should You Follow a Keto Diet?
Chances are, you’ve heard a lot about the Keto Diet as it continues to grow in popularity among those looking for new ways to achieve and maintain their weight goals. With so much information out there, it can be difficult to sort through all of it to fully understand what the Keto Diet entails and whether or not it’s the right choice for you. So, in this article we are going to break it all down into simple summaries including recommendations on our favorite keto-friendly foods and snacks – like our EVER BETTER™ Protein Cookie Bites!
As always, talk with your doctor or health care provider before making any significant changes to your diet.
What Is a Keto Diet?
The goal of a ketogenic, or “keto”, diet is to get your body into ketosis, a metabolic state in which your body uses fat for energy instead of carbohydrates. This is achieved through a diet that is low in carbohydrates, moderate in protein, and high in healthy fats. There are several variations of the keto diet, but the most common ones are the Standard Ketogenic Diet and the High Protein Ketogenic Diet due to having the most research behind them:
- The standard version typically calls for a diet consisting of 70% fat, 20% protein, and 10% carbs.
- The high-protein version typically calls for 60% fat, 35% protein and 5% carbs.
What Are the Benefits of a Keto Diet?
While the results of following a ketogenic diet may vary by individual, studies have shown the following common benefits:
- Reduces hunger. Feeling hungry and unsatisfied is one of the most common reasons people give up on diets. With keto, increased consumption of healthy fats and proteins with decreased consumption of carbs helps to fill you up faster – which means you will consume fewer calories and feel full longer after meals and snacks.
- Weight loss. Low-carb diets like keto have been shown to be effective for initial weight loss because they help rid the body of excess water and lower insulin levels in the first weeks. Many who maintain a keto diet report being able to achieve and maintain their weight loss goals beyond the first weeks as well.
- More “Good” Cholesterol. Increasing your daily fat intake may lead to concerns about cholesterol, but with the keto diet you are focusing on healthy fats which can help to increase levels of “good” HDL cholesterol which helps remove other forms of cholesterol from the bloodstream.
Should You Follow a Keto Diet?
While the keto diet is very popular and studies have shown benefits including weight loss, it’s important to evaluate if it’s the right fit for you based on your personal goals and medical history. That’s why your first step should always be speaking with your doctor or healthcare provider to see if it’s a good fit. Once you determine that you are ready to follow a keto diet, there is a wealth of helpful information available to help get you started and apps to track your daily progress.
A great place to start is understanding which foods you should eat while on a ketogenic diet so you can stock your kitchen! Here are some of the more popular choices to help keep you feeling full and on track:
- Grass-fed meat and poultry. With high levels of protein and zero carbs, meat and poultry are a great way to feel full and energized while following a keto diet. When possible, grass-fed meat is preferred for higher levels of healthy fats and antioxidants.
- Seafood. Fish such as salmon are great choices for keto because they are rich in healthy fats, vitamins, and minerals, while being virtually carb-free. Shellfish such as shrimp and crab are also great options, although some other shellfish do contain carbs that will need to be counted.
- Non-Starchy Veggies. While vegetables in general have a wealth of health benefits, it’s important to be selective when following a keto diet. Potatoes and beets, for example, are higher in carbs and typically avoided. The good news is that there are plenty of tasty options that are low-carb including broccoli, cauliflower, zucchini, peppers, and spinach.
- Cheese. Yes, you read that right! Many cheeses are low in carbs and high in fat and protein, making them an ideal snack choice for those on a keto diet. Not all cheeses are ideal for keto, though, so it’s important to have a list of which ones to choose such as this one from Everyday Health.
- Keto-Friendly Snacks. With most traditional cookies and sweet snacks restricted on the keto diet because of the excess sugar and carbs, it may be difficult to know what to do when your sweet tooth strikes! Thankfully, there are many keto-friendly snacks available today to help satisfy those cravings, including our EVER BETTER™ Protein Cookie Bites, available in four yummy flavors with 6g of protein and just 4g of net carbs per serving.
Now that you know the basics of following a keto diet as well as the many delicious foods you can eat, it’s easy to see why it’s become so popular! Remember, there is no “one size fits all” solution when it comes to diets so you should always follow what your doctor recommends and what’s best for you. The most important thing is that you feel full and energized from your diet choices while staying on track with your personal goals. Remember – You Are Worth It!
Let’s live EVER BETER™ together!