Keto is a meat lover's dream diet. While every other diet says no to fat, Keto says go for fattier cuts of meat. Oh, and you don't have to go easy on butter and ghee -- feel free to spread it on anything but bread.
Yes, you can eat a delightful meal of buttered vegetables with zero guilt. Savor that bacon and chicken wings. But you'll be off-limits to pasta, rice, oatmeal, and bread. Even carb-loaded veggies like carrots and potatoes are a big no-no on the keto diet. So are tropical fruits like mangoes, pineapples, and bananas. Farewell fruit salad!
But the Keto diet is more than just going carnivore in lieu of carbohydrates. Pescatarians can tweak Keto for their diet. Even Vegans and Vegetarians can reach Ketosis even if they exclude meat from their diet.
Celebs Love and Hate Relationship with Keto
Keto is a misunderstood diet. On the onset, it looks like you're headed towards heart and liver disease by loading up on all those fats. Also, it looks terribly hard to quit on all the carbo-goodness of the American diet.
Celebrities have quickly jumped into and out of the Keto bandwagon. "Dancing With the Stars" pro Witney Carson said she had an eczema breakout on the diet. "The Real Housewives of Orange County" star Tamra Judge said she got sick doing the diet. Even celebrity trainer Jillian Michaels called it "too good to be true."
But celebrities who stuck through the initial stages with migraine, nausea, skin breakouts, and Keto mouth (metallic taste, bad breath) have seen results. They are quick to defend the diet.
Halle Berry adopted Keto into her lifestyle. She swears by Keto to manage her weight and diabetes. She also swears she has better skin, less acne, and improved physical endurance on Keto.
"The Princess Switch" actress Vanessa Hudgens also supports Keto. "A lot of times, people think fats are a negative thing, but with Keto it's very positive." She is a big fan of almond butter to keep her feeling energized.
Explaining Fats on Keto Diet
Hudgens makes sure she gets healthy sources of fats for energy instead of carbohydrates. Bad fats like trans fats from canola oil, corn oil, and margarine should be avoided, even when you're not on the Keto diet.
Monounsaturated fats such as in avocados, nitrate-free bacon, and red meat are celebrated on Keto. Avocados should also help with skin issues that can happen as your body adjusts to reach Ketosis - the level when your body burns fat instead of carbohydrates as fuel.
Polyunsaturated fats, such as Omega-3 fatty acids from tuna, salmon, and sardines make good choices for those on Keto. This is why even Pescatarians can do Keto.
Fats from medium chain triglycerides like coconut oil, cage-free eggs, palm oil, and grass-fed butter (make sure it's not margarine) make wonderful energy sources on a Keto diet.
What a Keto Meal Looks Like
Portion control remains a must on the Keto diet. One-fourth of a Keto plate is fat. On a 2,000-calorie diet, you can consume up to 167 grams of fat. 100 grams of pork chop has 14 grams of fat.
It's best to balance different sources of fat. You can take up to two tablespoons of coconut oil and a whole avocado a day on Keto, not just from red meat.
Another one-fourth goes to 50 grams of protein a day. An egg has about 6 grams of protein, 100 grams of bacon has about 37 grams of protein.
Most importantly, One-half of the Keto plate would be vegetables. Those on this diet cannot consume fruits as much because these are loaded on sugar - another big no-no on Keto. Avocado, cantaloupe, and tomatoes (a fruit, yes) are allowed.
For vegetables, cauliflower and broccoli make excellent substitutes for rice. Beans, yam, sweet potato, beans, and peas are not allowed.
Feel free to load up on green leafy vegetables instead. Cabbage, bokchoy, and lettuce have the thumbs-up on the Keto diet. Watercress, spinach, and kale will also get you to your goal weight in no time.