Keto Diet Guidelines
Most people associate a Keto Diet to eating Bacon and Eggs. Although I believe this to be a fair representation, it is possible to get into Ketosis on a Vegetarian Diet. I prefer to think of a Keto Diet as a Higher Fibre and Higher Healthy Fat Diet, with moderate amounts of Protein and Lower Carbs. Following a Keto Diet, by definition, means consuming strict Low-Carb (usually below 20 g/d), Moderate Protein (0.6 g/kg of lean body mass) and High Fat (75-85% of total diet). In order to succeed at a Ketogenic Diet it is necessary to enter ketosis and stay in ketosis. Calories are usually not counted on a Keto diet, instead you eat when hungry and until full. If you are following the 75% fat:20% protein: 5% net carb approach, this usually looks like 2 meals/day, in an 8 hour period, and no snacking. This is called Intermittent Fasting. It is possible, although not necessary, to measure ketone levels in urine, breath and blood. Macro counting, as mentioned above, can also be useful (but often not necessary). There are many apps that can help you count macros (i.e. fat, protein and carbs). The Food Lists and Vegetarian Guide on this site can also help you to calculate your macros. As always, it is necessary to be properly monitored when changing your diet, and/or if on medications. The Induction/Carb Flu are a common group of symptoms people may experience when switching to a keto diet. This may last anywhere from 2-5 days. Proper hydration (water and minerals) is recommended. For a practical guide, check out these recipes.