The keto diet is one that encourages the consumption of generally unprocessed foods with a whopping 70+% of total calories from fats (rather than the recent crop of high protein/low carb diets, like Paleo and Primal). Carbs are limited but can be included up to 20 grams per day.
Why veer into the high fat territory? The benefits can be considerable: increased energy, less afternoon “brain fog,” unexpected weight loss, improved exercise capacity (especially underwater), and health benefits that include a reversal of diabetic numbers and reduced cancer risk.
Though the keto diet isn’t low protein, it’s not exactly high protein, either: too much protein can “throw you out of ketosis,” which is the state you want to be in.
Ketosis is a result of digesting fats as your main energy source instead of sugars and carbs. You are encouraged to eat more than a little healthy fat, as well as high-fiber vegetables (sometimes referred to as “fat delivery vehicles”).
Related Blog: How the Ketogenic Diet Can Affect Your Skin
Consider including the following foods:
Other vegetables can be included, but being naturally low calorie, should not be relied on to provide the main calories of any meal. The carb minus fiber equation is used to calculate the number of net carbs that are provided with each food. It"s important to keep the net carbs consumed at under 20 total grams. Using an app like MyFitnessPal can help make sure that your proportion of total calories from fat stays in the 70-80% range, and the carb portion in the 10% range.
Foods that are high in starch and carbohydrates, as well as factory raised protein sources, should be avoided whenever possible:
While some nuts are acceptable because they fall into the saturated fats category (e.g. macadamia nuts), the majority are omega-6 fat dense, and should be left out of your meal plan.
The keto diet supports an active lifestyle providing the body with the nutrients it needs to sustain long periods of activity. The high fat/low carb ratio gives the body what it needs to build strength and burn calories – it forces the body to create a secondary energy source (ketones) that fuel the brain and muscles. When used appropriately, a lower internal concentration of glucose (sugars) becomes the new norm, reducing symptoms of blood sugar yo-yoing (fatigue, irritability, brain fog), while reducing insulin secretion and diabetes risks, and “starving” micro cancer cells that use glucose as their primary fuel. Since ketones also suppress appetite, keto dieters often feel full for longer, and eat fewer calories than before they started.
Aside from possibly not feeling good (no single diet agrees with everyone), blood tests are critical to confirm tolerance of the keto diet. A small percentage of keto dieters will have their cholesterol numbers increase dramatically.
If you don’t have a regular doctor, you can contact one of our Family Care Centers in Fountain Valley, Irvine or Costa Mesa to get your blood tested, as well as to learn more about your diet options.
Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
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