Just the thought of beginning a ketogenic (“keto”) diet can be overwhelming.
If you’re feeling a little lost, I hope this Ketogenic Diet Resource Index is able to aid you in your journey of learning more about this diet lifestyle.
(As a note, this list is not comprehensive. The below index is purely just places where I personally learned a lot about ketosis and the ketogenic diet.)
What is ketosis and what are ketones?
The “keto” in ketogenic comes from small fuel molecules called ketones that are produced by the body. Ketones are “an alternative fuel for the body, used when blood sugar (glucose) is in short supply.” These ketones kick it into gear when you eat little carbs and protein.
What is the keto diet?
A keto diet aims to minimize your carbs and up your fats “to get your body to use of fat as a form of energy,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.
When on a ketogenic diet, instead of relying on carbs as a fuel supply, your body begins to rely completely on fats. Once this happens, you will find yourself more alert, not as hungry, and losing weight!
As a note, always consult with a doctor prior to committing to a major diet lifestyle change, especially if you take medication for diabetes (Type 1), take medication for high blood pressure, or if you are breastfeeding.
What are the benefits of following a low-carb, ketogenic diet?
I get it, following a low-carb, ketogenic diet has been controversial for quite some time. Lucky for us, times have changed and the results from studies are much more powerful than rumors from the past. In these studies, so many benefits have pointed us to believe that keto can be GREAT!
In other diets, you more than likely felt hungry all the time; however, when you follow a low-carb diet, it automatically reduces your appetite. You end up eating fewer calories, because you don’t feel hungry. And when you don’t feel the need to snack and eat junk food, then that leads to you losing weight. Lastly, with low-carbs, a great proportion of your fat loss typically comes from your difficult stomach region. A win-win-win!
Where do I start?
To begin, tracking your macros can be helpful. As you learn more about what you can and cannot eat and find your favorite recipes, eating will be much easier! Many keep their carb intake to under 40-50 grams of net carbs, but the ideal goal is for your intake to be below 20 grams of net carbs (the formula to calculate net carbs: total carb content – fiber – sugar alcohols = net carbs).
Foods you should avoid include starchy and sugary items, such as soda, juice, bread, pasta, rice, and potatoes to name a handful. Long story short, the food should be high in fat, moderately high in protein, and low in net carbs.
What ingredients should I have on-hand?
One thing that I keep on hand at all times is monk fruit sweetener. It is a great sugar substitute that is naturally-occurring and tastes like traditional sugar; however, unlike traditional sugar, the sweetness of monk fruit sweetener comes from mogrosides, a chemical compound, rather than fructose or sucrose. Monk fruit sweetener doesn’t spike blood sugar and is safe to consume for those with diabetes or candida. If you follow a low-carbohydrate, ketogenic diet, monk fruit sweetener is a pantry-necessity! Lakanto Monk Fruit Sweetener is my personal favorite, and you can use code “REALBALANCED” for 20% off your Lakanto orders!
Perfect Keto MCT Oil is another to add to your list! It is filled with heart-healthy beneficial saturated fats like caprylic acid. Incorporating good saturated fats into your diet is known to have anti-inflammatory, antibacterial, antifungal, and antiviral properties. Use code “REALBALANCED” for 15% off your order of Perfect Keto MCT Oil!
SunButter’s No-Sugar-Added SunButter tastes creamy and spreads easily like traditional peanut butter, incorporates perfectly into my ketogenic dessert recipes and contains minimal carbs!
Other ingredients include your choice of proteins (salmon, eggs, nuts, chicken), dairy (cheese!!!), all the veggies your little heart desires (brocolli, asparagus, bell peppers, peas, zucchini), and healthy fats (coconut oil, avocado, olives).
Can I eat dessert?
You can stay in ketosis and still indulge in some of your favorite desserts. It’s important to keep some of the ingredients mentioned above on-hand for those late-night cravings.
PODCASTS DEDICATED TO KETO
The Keto Answers Podcast
My favorite episodes:
- Episode 7: Eliminating Inflammation with a Personalized Ketogenic Diet – Dr. Will Cole
- Episode 9: Metabolic Flexibility and How To Choose the Best Fuel for Your Goals – Mike T. Nelson
THE KETO DIET PODCAST
My favorite episodes:
- Episode 10: Signs of Ketosis, Adrenals, and Hunger
- Episode 12: Making Keto Work
- Episode 13: Protein Intake on Keto
- Episode 18: Keto Prime, Depression + Carb Ups, and Keto Side Effects
- Episode 37: Fasting for Women
PODCAST EPISODES DISCUSSING KETO
First things first, in your podcast app, search the name “Dominic D’Agostino.” Listen to EVERY podcast he is interviewed on. Seriously. You will learn something new in each episode. Dr. D’Agostino is an Assistant Professor and Senior Research Scientist at the University of South Florida and has worked with both the military and NASA to further research ketosis and the ketogenic diet.
My favorite Dominic D’Agostino interviews:
- Dom D’Agostino — The Power of the Ketogenic Diet: The Tim Ferriss Show
- Dom D’Agostino on Fasting, Ketosis, and the End of Cancer: The Tim Ferriss Show
- Dom D’Agostino on Disease Prevention, Cancer, and Living Longer: The Tim Ferriss Show
- Episode 4: Dr. Dominic D’Agostino on the Ketogenic Diet: The Bodybuilding.com Podcast
- Episode 532: Dominic D’Agostino: Mind Pump Radio
ROBB WOLF – THE PALEO SOLUTION PODCAST
- Episode 324 – Luis Villasenor – KetoGains
- Episode 352 – Jimmy Moore and Dr. Jason Fung – The Complete Guide To Fasting
THE TIM FERRISS SHOW
- Dom D’Agostino — The Power of the Ketogenic Diet
- Dom D’Agostino on Fasting, Ketosis, and the End of Cancer
- Dom D’Agostino on Disease Prevention, Cancer, and Living Longer
- Dr. Peter Attia on Life-Extension, Drinking Jet Fuel, Ultra-Endurance, Human Foie Gras, and More
BALANCED BITES: MODERN PALEO LIVING WITH DIANE SANFILIPPO AND LIZ WOLFE
- Episode 294: Keto & Low Carb with Jimmy Moore
- Episode 297: Practical Tips: Keto & Paleo
- Episode 298: Fasting with Dr. Jason Fung
THE JOE ROGAN EXPERIENCE
MIND PUMP RADIO: RAW FITNESS TRUTH
THE BODYBUILDING.COM PODCAST
- Episode 4: Dr. Dominic D’Agostino on the Ketogenic Diet
- Episode 14: The Ins And Outs Of Ketogenic Dieting For Athletes – Part 1
- Episode 15: The Ins And Outs Of Ketogenic Dieting For Athletes – Part 2
Wired to Eat by Robb Wolf (a must read!)
a Low Carb and Dr. Eric C. Westman
The Obesity Code by Dr. Jason Fung