The Basics of Keto Living
Keto – At a Glance
You’ve probably heard a lot about keto (pronounced kee-toe). But even with all the buzz, you may still be unclear on what it is or why people choose this dietary lifestyle. It’s important to note that every person’s body works a little bit differently. Before diving headfirst into keto, consult with your healthcare provider to make sure you’ve got the right info for your body. Whether you’re keto-curious, on the fence, or well-versed in keto, here’s a quick overview—and how your friends at Marketplace can help you make the most out of keto living.
Why Go Keto?
People who maintain a keto lifestyle often choose this diet for any combination of the following:
•Weight loss & curbed food cravings
•Increased levels of energy, muscle endurance, better workouts
•Mental clarity (less “brain fog”)
•Stable blood sugar and improved insulin resistance
•Increased ability to manage chronic conditions
What Is Keto?
Keto is shorthand for the metabolic state of ketosis. Ordinarily, the body burns carbohydrates for energy. When dietary carb intakes are restricted, the body breaks down stored fat for energy—ketosis. In plain terms, it’s a high-fat, low-carb way of eating that keeps your body in ketosis. While keto eating is similar to Paleo, the dietary plans diverge on protein consumption and restricted foods.
Keto isn’t a fad diet, despite only lately gaining popularity. In the 1920s, it was conceived to treat children with medication-resistant epilepsy and has proven effective in managing chronic conditions like Alzheimer’s and Parkinson’s, which impede the brain’s ability to use glucose. Some diabetics go keto because it lowers blood sugar levels and boosts insulin resistance.
Recent studies show a positive correlation between a keto diet and improved blood pressure/beneficial HDL cholesterol levels, promising data in the management of chronic inflammation and cancer treatments, and keto’s greatest benefit—weight loss/management. The high-fat keto diet promotes feelings of satiety, boosts overall energy, and diminishes food cravings through suppressing ghrelin, a hunger-triggering hormone.
Keto Eating – The Basics
Keto dietary specifics vary, so before you go keto, consult your physician to ensure you’re working the plan safely. Generally, most keto diets budget around 75% of daily caloric intake from fat, 20% from protein, and restrict carbs to 5% or less—for most people, that translates to about 30-50g or carbs daily.
•Meat, Poultry, Seafood (especially fatty fishes: salmon, sardines)
•Cheese, butter, cream, full-fat dairy products
•Nuts, seeds, avocado
•Low-carb vegetables (leafy greens, tomatoes, onions, peppers, etc.)
•“Good fats”: Extra-virgin olive oil, coconut oil
•Bread, grains, pasta
•Starches & starchy vegetables (corn, carrots, peas, potatoes, root vegetables)
•Sugar (any/all forms, including most alcohols and fruit)
Most keto newbies find avoiding processed foods the most difficult part of the plan—especially starches, which compromise a healthy chunk of the American diet, including most convenient snack foods. Here at Marketplace, we know that going keto hasn’t slowed down your life—so we’re here with real-world solutions to keep your eating clean, even when you’re on the run. Check out our selection of keto products to see how we can help you stay on track, or better yet, try one of our new keto snack sampler boxes, and unwrap a new favorite. Our samplers also come in gluten-free and vegan. However you eat—we’ve got you covered.