When you eat less than 50 grams of carbohydrates a day, your body runs out of fuel (blood sugar) that it can consume quickly. This usually takes 3 to 4 days. Then, you'll start breaking down proteins and fats for energy, which can cause you to lose weight. You'll notice that carbohydrates are very low.
For most people, Keto means eating less than 50 grams of carbohydrates a day. This is because you have to stop feeding carbohydrates to your body to persuade it to ketosis, a fat-burning metabolic state in which you use fat as your primary source of energy. The main component of a ketogenic diet is reducing carbohydrate intake to 20-40 grams net per day to achieve ketosis. To make sure you're still getting the vitamins, minerals and fiber your body needs, it's important that the carbohydrates you eat come from nutrient-rich, non-starchy sources.
Eating lots of whole foods also helps you stay full longer and prevents sugar cravings. All meats are allowed in the Keto Certified program. All seafood is allowed in the Keto Certification Program. All nuts and seeds are allowed.
Nut butters should be sugar-free or low-sugar. All spices are allowed, as long as they do not contain ethoxyquin, which is not allowed in the Certified Paleo Program. Salt, sea salts, smoked salts and salt mixtures are also allowed. Mucilages such as psyllium husk and chia seeds are allowed under the Keto Certification Program.
All roots and tubers, including potatoes, are allowed as long as they meet the macronutrient requirements described in this document. Permitted flavors include essential oils, oleoresins, extracts*, distillates*, and ingredients containing flavorants derived from spices, fruits, vegetables and other plant materials, meat or insect derivatives, insect oils, and stearic acid*.
