Keto Explained Simply

What's Keto Low Carb Widget Cover

What is Keto?

Our body runs on energy (calories) and energy comes in the form of carbohydrates, fats, and protein. However, not all energy forms are equal and our body prefers to prioritize in this order:

  • Simple Carbohydrates
  • Complex Carbohydrates
  • Fat
  • Protein

Your body looks for simple carbs first, if it doesn’t find any, it’ll look for complex carbs, next fat and so forth.  For many people though, the intake of carbohydrates exceeds the amount of energy your body needs so it never gets around to using the fat, and actually, your body will convert any leftover carbs to fat and stores it on your body.

So the simple idea of keto is to cut carb intake, so now your body’s choice for energy would be:

  • Simple Carbohydrates
  • Complex Carbohydrates
  • Fat
  • Protein

Your body is now converting fat storage into energy (which is the exact definition of ketosis) and that’s the reason for the weight loss attributed to keto.  You’re effectively ‘burning fat’ through your diet.

What are the Benefits of Keto?

Supporting research suggests using healthy sources of fat as your energy source will:

  • Increased Energy Levels
  • Heightened Mental Focus
  • Improved Blood Sugar Control
  • Lower Cholesterol (after a couple of months on diet)
  • Increase Efficiency in Metabolism

On an important note – if your body runs out of fat, it’ll start to burn protein and muscles, which is something you don’t want.  So make sure you keep up the right amount of healthy fat intake to give your body the fuel it needs.

What are Healthy Fats?

I’m sure you’ve seen a picture of keto alongside bacon and selling the image that keto is a bacon diet.  While bacon does have no carbs and fat, I think most can agree it’s not a healthy diet.   So instead, we try to use healthy sources of omega 3 fats such as:

  • Avocado
  • Fish
  • Salmon
  • Coconut
  • Nuts
  • Grass Fed Butter
  • Organic Diary Products
  • Chia Seeds

What Food Groups Can I Eat from on a Keto Diet?

Keto is not focused on ‘starving yourself’ to lose weight, rather it’s to eat and attain calories from the right food groups for your body (also known as your macros).  If you cut out the carbs and replace those calories with fat and protein, you will see and feel the benefits of a healthy keto diet!

Keto Explained Simply - Food Group

How Many Carbs Can I Have on a Keto Diet?

The next question everyone wonders is exactly how many carbs/fat to consume in a day.  Truth be told, there’s no one answer and will depend on the individual.

Keto popular ranges are between 20-50g net carbs.  So our humble suggestion for people starting out is to be mindful of your carb intake, keep it simple and balanced, and try to cut what you are comfortable with.

Listen to your body and see what works for you.

What is a Net Carb?

A net carb is the total carb minus any fiber & alcohol sugar.  So for example, if the recipe states 20g carbs, 10g fiber, 2g sugar alcohol, the net carbs would be 20g carbs minus 10g fiber minus 2g sugar alcohol, so 8 net carbs.

In keto, we only count the net carbs because that’s what your body absorbs.  The rest is flushed from your system.

Keto Explained Simply - Keto, Low Carb, Keto for Beginners

What’s the Difference between Keto & Low Carb Diet?

Low carb is a more relaxed diet compared to keto but applies the same principles as a keto diet.  The popular net carb range for a low carb diet is 50-120g net carbs, but keep in mind the normal American intake for carbs is 220-320g of carbs!  So you can see where the term low carb comes from.

Pretty often use the keto diet to get to their comfortable weight, and then switch over to a low carb diet to for ‘maintenance’.  We personally here at LCA are low carb and have been so for 6-7 years with great success!

What are some Keto & Low Carb Recipes?

Well glad you are here at LCA because we are adding 2-3 keto low carb recipes a week right now and have over 400+ recipes!  Also, definitely sign up for our 5 Secret to Successful Keto & Low Carb Cooking for monthly new recipes emails and keto low carb tips!

Have any other questions about Keto & Low Carb?

 

If you ever have a question, a keto recipe request, or just want to say hi – please send us a message as we love hearing from our visitors!

We wish you a very warm welcome to LCA and hope it brings you the health and energy benefits it has brought us!!

Disclosure – the way our bodies operates is much more complicated than what is summarized above, however for the purpose of this page, we provided a very simple explanation.  We’re not nutritionists or licensed professionals by any means.

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