It’s one of the hottest food trends so here is our breakdown on what you need to know about Keto. Below is not an exhaustive study on the subject more an overview for you to learn what you need to know when developing menus.
Keto is the common term for what is more formally called the ketogenic diet; essentially an ultra-low carbohydrate diet. The basics of the ketogenic diet are high fat, moderate protein, and very little carbohydrates. The typical ratio is 70-80 per cent fat; about 10-20 per cent protein; and about 5-10 per cent carbohydrates.
Despite all the recent buzz, keto is not new. This type of diet was first developed in the 1920s to treat epilepsy in children. It is only more recently that this diet has gained popularity in the weight-loss space.
What do you eat on keto?
Fats, proteins, and minimal carbohydrates are what you need to eat to be successful on keto. Carbohydrates will make up a significantly smaller portion of your diet on keto than on an average eating plan. On keto, you have to eliminate most carbohydrates, including obvious sources like bread and pasta, and less obvious sources, like some fruits and vegies.
Here is what you can eat
Oils – coconut, olive, etc.
Animal fats – duck fat, lard, tallow, etc.
Nuts & Seeds
Meat (Beef, Poultry, Pork, Lamb, Organ meats)
Leafy green vegetables (these are the most keto-approved vegies)
Berries and other low-sugar fruits
Keto and carbs
To work keto properly, a dramatic decrease in carbohydrates is required. Carbohydrates can be found in a wide variety of foods w, including pasta, bread, oats, potatoes, fruits, and vegies like beans, corn, potatoes…