Most diets focus predominantly on calorie counting without regard to the nutrient make-up of food. And while calories are important, new research shows all calories are not created equal. Studies show diets (like Keyto) that replace carbs with healthy fats derived from fish and plant-based sources help people lose weight and improve risk factors for heart disease. Keyto is a healthy approach to the ketogenic diet structured to simultaneously optimize calories and food make-up.
Compared to the Standard American Diet (SAD), Keyto is higher in healthy fats and restricts the unhealthy refined carbs and sugar associated with diabetes and heart disease. Keyto helps you achieve nutritional ketosis by managing intake of three macronutrients – fat, protein and carbs. You should aim to get around 70% of your calories from fat, 20% from protein, and 10% from carbs while prioritizing fish and plant-based foods. This ketogenic ratio will help trigger ketone production and allow you to lose weight without feeling hungry or deprived.
Prioritizing fats coming from fish and plant-based sources is a principle of Keyto. Focusing on these foods offers all the benefits of a low-carb lifestyle without potential downsides associated with high amounts of animal-based saturated fats. This does not mean you can’t ever have meats, bacon, and butter on Keyto. These foods are perfectly fine in moderation and we recommend using the Keyto food search to learn more about specific items.
Carbohydrates
Although carbs are the primary fuel for most people, Keyto helps you adapt to a cleaner, more efficient source – ketones. Restricting Net Carbs to around 30 grams per day is usually sufficient for nutritional ketosis. Further restrictions are not necessary and can reduce intake of healthy carbs. Fibrous carbs and some fruits are great for a low-carb lifestyle by providing fiber and vitamins essential for health and disease prevention. Stick with leafy vegetables that grow above the ground and avoid high-carb foods including pasta, bread, potatoes, cereals, and sugar.
Some examples of “good carbs” include:
- Broccoli
- Cauliflower
- Asparagus
- Mushrooms
- Cucumbers
- Berries (raspberries, blackberries, and strawberries)
Protein
Protein is a crucial macronutrient, but while following Keyto, you should be mindful of the amount of protein you eat. Having too much protein is one of the main causes for not being able to reach ketosis.
A great way to think about it is to keep protein levels the same as you were previously having IE do not eat more than before starting the program.
It isn’t necessary to count protein, but in general, Keyto recommends you get 20-30% of calories from protein. You can conveniently monitor your response by using the Keyto Breath Sensor!
Some of our favorite proteins include:
- Salmon and other fish
- Chicken
- Turkey
- Pork
- Lamb
- Egg
- Nuts
- Cheese
For vegetarians and vegans, getting enough protein could be a greater challenge, but there are plenty of great plant based foods that are high in protein:
- Tofu
- Nuts
- Nut butter
- Low carb baked goods made with almond/coconut flour or flax meal
- Kale
- Spinach
- Mushrooms
- Pea protein powder and other protein powders
Fat
Fat is the most important macronutrient on Keyto. Numerous studies have shown that replacing carbs with healthy fats have a very beneficial impact on all health markers. This includes blood sugar, cholesterol, as well as weight loss.
Fat is critical for the production of ketones by supplying body with essential fatty acids. It also plays a large role in signaling satiety, which has enormous implications for those trying to lose weight.
There are actually three main classes of dietary fat: monounsaturated (MUFAs), polyunsaturated (PUFAs), and saturated (SFAs). Eating the majority of fats from fish and plant-based sources will favor MUFAs and PUFAs, which studies show is great for heart health. Consuming some SFAs is perfectly fine too, but these foods should can enjoyed on special occasions such as birthdays or Sunday dinners.
Trans-fats are universally considered bad for your health. They have been shown to increase risk of heart disease, stroke, and other diseases. Many processed foods and even so-called ‘healthier’ margarine options are often high in trans-fats and should be avoided.
Some of the best fats to include on the Keyto program:
- Olive oil
- Avocado oil
- Coconut oil
- MCT oil
- Fish
- Nuts
- Cheese
- Eggs
- Avocado
- Chicken
- Turkey
- Red Meat (in moderation)
* denotes fish and plant-based sources of fat optimal for Heart Health