Embarking on a keto diet can be like entering a new world, filled with unique terms and concepts specific to this way of eating. To demystify this journey, here's a comprehensive glossary with over 170 definitions to guide you. The keto diet, like any specialized field, has its own set of terminology, definitions, and nuances.
This keto glossary compiles more than 170 of the most common terms you're likely to encounter and will definitely need to know during your keto journey. From "Acetoacetate" to "Zucchini Noodles," it covers everything you need to understand and successfully navigate the ketogenic lifestyle.
A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y
A
Acetoacetate
One of the three primary ketone bodies produced in the liver during ketosis, a metabolic state where the body burns fat for energy. It can be converted into beta-hydroxybutyrate (BHB) and is a key indicator of ketosis.
Adaptation Period
This is the transition phase where the body shifts from relying on glucose for energy to using fats, primarily through the process of ketosis. It often includes a series of physical and mental adjustments and may take a few days to a few weeks.
Amino Acids
The building blocks of proteins, essential for numerous bodily functions. In a keto diet, the focus is often on getting these from high-quality protein sources while maintaining low carbohydrate intake.
Almond Butter Fudge
A keto-friendly dessert made primarily from almond butter, often sweetened with sugar alternatives. It's rich in healthy fats and low in carbs, making it suitable for a ketogenic diet.
Almond Flour Pancakes
A popular keto alternative to traditional pancakes, made using almond flour instead of wheat flour. They are lower in carbs and higher in healthy fats and protein.
Antioxidants
Compounds that help fight oxidative stress in the body. In a keto diet, they can come from various sources like vegetables, nuts, and seeds.
Appetite Regulation
On a keto diet, appetite regulation often improves due to stable blood sugar levels and the satiating effect of fats and proteins. This can lead to reduced cravings and more effective weight management.
Artificial Sweeteners
Sugar substitutes used in a keto diet to provide sweetness without the high carbohydrate content of regular sugar. They should be used judiciously as responses to them can vary among individuals.
Autophagy
A natural process where cells clean out any unnecessary or dysfunctional components. It is believed to be enhanced by practices common in a keto lifestyle, like intermittent fasting.
Avocado Salad
A common keto-friendly dish, rich in healthy fats from avocados. It's usually combined with other low-carb ingredients like leafy greens, cheese, and nuts.
B
BHB Salts
Supplements containing beta-hydroxybutyrate (BHB) bound to minerals like sodium or potassium. They are used to raise ketone levels in the blood, which can be beneficial during the initial stages of a ketogenic diet.
Beta-Hydroxybutyrate (BHB)
A major ketone body used as an energy source during ketosis. It's produced by the liver from fatty acids and can cross the blood-brain barrier, making it a crucial energy source for the brain during low carbohydrate intake.
Beta-Oxidation
The metabolic process where fatty acids are broken down in the mitochondria to generate acetyl-CoA, which then enters the Krebs cycle for energy production. It is a key process in the keto diet as it leads to the production of ketone bodies.
Blood Glucose Monitoring
Regular checking of blood sugar levels, important in a keto diet to ensure that carbohydrate intake is low enough to maintain ketosis without causing hypoglycemia.
Blood Ketone Levels
The concentration of ketones in the blood, which indicates the state of ketosis. Higher levels suggest a more profound state of ketosis, which is often the goal in a ketogenic diet.
Blood Pressure Regulation
A ketogenic diet can impact blood pressure. Many individuals experience a reduction in blood pressure due to the diet's effects on weight loss and insulin sensitivity.
Body Mass Index (BMI)
A measurement that helps categorize individuals based on their weight relative to their height. It's often used to assess whether a person is in a healthy weight range, though it has limitations in evaluating overall health.
Bone Broth
A nutritious liquid made by simmering bones and connective tissues. It's rich in minerals and often used in keto diets for its health benefits, including supporting joint health and digestion.
Bulletproof Coffee
A high-fat coffee drink popular in the keto community. It typically consists of coffee blended with butter and MCT oil, intended to boost energy and promote satiety.
Bulletproof Diet
A diet plan that emphasizes high fat, moderate protein, and low carbohydrate intake. It's similar to a ketogenic diet but with specific guidelines on types of fats and foods to consume for optimal performance and health.
Bunless Burgers
A keto-friendly version of traditional burgers, served without the high-carb bun. Often, lettuce leaves or portobello mushrooms are used as a substitute to wrap the burger patty and toppings.
C
Caffeine
A stimulant found in coffee, tea, and certain keto-friendly beverages. While it can enhance mental alertness and metabolism, intake should be monitored on a keto diet, especially for those sensitive to its effects.
Caloric Deficit
A state where the number of calories consumed is less than the number of calories burned, leading to weight loss. This principle applies even on a keto diet for effective weight management.
Caloric Surplus
The opposite of a caloric deficit, where more calories are consumed than expended, potentially leading to weight gain. This can occur on any diet, including keto, if calorie intake is not monitored.
Carb Cycling
A dietary approach where carbohydrate intake is varied, typically involving higher carb days followed by lower carb days. This method can be used in a ketogenic diet to support exercise performance or metabolic flexibility.
Carb Loading
The practice of increasing carbohydrate intake for a short period, often used by athletes to maximize glycogen stores before endurance events. This is typically not part of a standard ketogenic diet.
Carb Tolerance
Refers to an individual’s ability to consume carbohydrates without significantly impacting blood glucose levels. It varies from person to person and can affect how someone responds to a ketogenic diet.
Cauliflower Rice
A low-carb alternative to traditional rice, made by grating cauliflower. It's a popular keto-friendly side dish, versatile and rich in nutrients while being low in carbohydrates.
Cheese Varieties
In keto, cheese is a favored food due to its high-fat, moderate-protein, and low-carb profile. Varieties like cheddar, mozzarella, and cream cheese are commonly used in keto recipes.
Chia Seeds
Nutrient-dense seeds that are low in carbs and high in fiber, omega-3 fatty acids, and protein. Chia seeds are often used in keto for making puddings, as a thickener, or as a fiber supplement.
Cholesterol
A waxy substance found in the body and certain foods. On a keto diet, monitoring cholesterol levels is important, especially since the diet is high in fats, which can impact cholesterol levels differently in different individuals.
Coconut Flour Bread
A low-carb bread alternative made using coconut flour instead of wheat flour. It's popular in keto baking due to its low carbohydrate content and gluten-free nature.
Coconut Milk
A creamy, high-fat liquid extracted from coconuts, often used in keto recipes to add richness and flavor. It's a dairy-free alternative suitable for those following a keto diet.
Collagen
A protein that plays a crucial role in the structure of skin, hair, nails, and connective tissues. Keto dieters often use collagen supplements to support skin health, joint health, and protein intake.
Collagen Peptides
These are shorter chains of amino acids derived from collagen, often used as a dietary supplement in the keto diet. They are known for their ease of digestion and absorption.
Cyclical Ketogenic Diet (CKD)
A variation of the ketogenic diet that involves periods of higher carbohydrate intake interspersed with standard keto days. This approach is often used by athletes or those seeking more flexibility in their diet.
D
Dairy-Free Keto
A ketogenic diet that excludes dairy products. This approach is suitable for individuals with lactose intolerance or those who prefer to avoid dairy for other health or ethical reasons.
Digestive Enzymes
Supplements that aid in the breakdown and absorption of nutrients, particularly beneficial in a keto diet for those who have trouble digesting high amounts of fats.
Digestive Health
Maintaining a healthy digestive system is important in a keto diet, as the high fat and moderate protein intake can be challenging for some individuals to digest.
Dirty Keto
A less strict approach to the ketogenic diet, focusing on macronutrients (fat, protein, carbs) without emphasizing the quality of the food sources. This approach may make it easier to stick to the diet but can overlook aspects of overall nutrition.
E
Electrolyte Imbalance
A common issue in the early stages of a ketogenic diet, often due to increased water loss and reduced electrolyte intake. Symptoms can include headaches, fatigue, and muscle cramps, and it's important to ensure adequate intake of electrolytes like sodium, potassium, and magnesium.
Electrolyte Supplements
Supplements that provide essential electrolytes like sodium, potassium, and magnesium. These are particularly useful for individuals on a ketogenic diet to maintain electrolyte balance and prevent symptoms of the "keto flu."
Electrolytes
Minerals in the body that carry an electric charge, essential for many bodily functions. They are particularly important in a ketogenic diet to maintain fluid balance, nerve function, and muscle contractions.
Energy Expenditure
The total amount of calories burned by the body. In a keto diet, the shift to fat as a primary energy source can influence energy expenditure, potentially increasing metabolic rate.
Enhanced Endurance
Many individuals on a ketogenic diet report improved endurance, possibly due to the body’s increased ability to utilize fat as a fuel source during prolonged physical activities.
Exogenous Ketones
Supplements containing ketones that are produced outside of the body, used to increase ketone levels in the bloodstream. These can be beneficial for those starting a keto diet or for enhancing physical or cognitive performance.
F
Fat Adaptation
The process by which the body becomes more efficient at burning fat for fuel. This is a key goal of the ketogenic diet and is distinct from achieving ketosis.
Fat Bombs
High-fat, low-carb snacks popular in the ketogenic diet. They are often made with ingredients like coconut oil, butter, and nuts, and are designed to provide a quick source of energy and help meet daily fat intake goals.
Fat Fast
A short-term, high-fat, low-calorie diet strategy used to jumpstart ketosis. This approach is often used by individuals who have hit a plateau in their weight loss journey on keto.
Fat-Rich Sauces
Sauces that are high in fats and low in carbs, often used to add flavor and calories to meals in a ketogenic diet. Common examples include hollandaise, béarnaise, and mayonnaise.
Fatty Acids
Organic compounds found in fats and oils, essential for various bodily functions. In a ketogenic diet, fatty acids are broken down to produce ketones, which are used as an alternative fuel source.
Fermenting Vegetables
A process of preserving vegetables by fermentation, which can also increase their nutritional value. Fermented vegetables can be a keto-friendly source of probiotics and nutrients.
Fiber
A type of carbohydrate that the body can't digest, fiber is important in a ketogenic diet for maintaining digestive health. It helps to regulate bowel movements and can aid in feeling full.
Fiber Supplements
Used to ensure adequate fiber intake on a ketogenic diet, where traditional high-fiber foods like whole grains are limited. These supplements can help maintain digestive health and prevent constipation.
Flaxseeds
Nutrient-rich seeds that are high in fiber, omega-3 fatty acids, and lignans. In a keto diet, flaxseeds are valued for their nutritional profile and can be used in low-carb baking or as a meal topper.
G
Ghee
Clarified butter where the milk solids have been removed, leaving behind the pure fat. Ghee is a popular fat source in keto cooking due to its high smoke point and rich flavor.
Gluconeogenesis
A metabolic process where the body produces glucose from non-carbohydrate sources. This is important in a ketogenic diet as it ensures the body can supply glucose to organs that require it, like the brain.
Glucose
A simple sugar that serves as a primary energy source for the body. In a ketogenic diet, the goal is to minimize glucose intake to promote the use of fat for energy.
Green Tea Extract
A concentrated form of green tea, often used in supplements. It's known for its antioxidant properties and can support weight loss, which is beneficial in a ketogenic diet.
Grass-Fed Meats
Meats sourced from animals that have been fed grass rather than grains. These meats are often higher in certain nutrients and can be a healthier choice for those on a ketogenic diet.
H
Heart Health
On a ketogenic diet, heart health is an important consideration due to the high intake of fats. Properly managed, a keto diet can potentially improve heart health by reducing risk factors like obesity, high blood pressure, and inflammation.
Herb Infusions
These are beverages or culinary ingredients made by steeping herbs in hot water. They are keto-friendly and can be used for flavor, relaxation, or health benefits without adding carbs.
High-Intensity Interval Training (HIIT)
A form of exercise that alternates between short bursts of intense activity and fixed periods of less-intense activity or rest. HIIT can be effective on a keto diet as it helps to burn fat and improve insulin sensitivity.
High-Protein Ketogenic Diet
A variation of the standard ketogenic diet that includes more protein. This can be beneficial for muscle maintenance and growth, especially for athletes or those in heavy strength training.
Hormone Balance
The ketogenic diet can influence hormones, notably insulin and leptin, which are related to metabolism and appetite. Proper hormone balance is crucial for the effectiveness and health benefits of the diet.
Hunger Management
A significant benefit of the ketogenic diet is its ability to reduce hunger and cravings, largely due to the satiating effect of fats and the stabilization of blood sugar levels.
Hydration Management
Staying hydrated is crucial on a ketogenic diet, as the process of ketosis can lead to increased fluid loss. Adequate water intake is important to prevent dehydration and maintain bodily functions.
I
Immune Function
The ketogenic diet can impact immune function, potentially providing benefits due to its anti-inflammatory properties. However, maintaining a balanced diet rich in nutrients is key to supporting the immune system.
Improved Brain Function
Many adherents of the ketogenic diet report enhanced mental clarity and cognitive function. This is thought to be due to the efficient energy supply from ketones to the brain.
Improved Lipid Profile
The ketogenic diet can positively affect cholesterol and triglyceride levels in some individuals, potentially leading to an improved lipid profile and reduced risk of cardiovascular disease.
Inflammation
Chronic inflammation can be addressed through a ketogenic diet, as ketones have anti-inflammatory properties. Reducing inflammation is beneficial for overall health and can help in managing various chronic diseases.
Inflammation Reduction
A ketogenic diet helps in reducing inflammation in the body, which is beneficial for chronic inflammatory conditions and general health. This is partly due to the decrease in sugar and processed food intake.
Inflammatory Foods
On a ketogenic diet, avoiding inflammatory foods like sugars, certain oils, and processed foods is emphasized. This helps in reducing systemic inflammation and supports overall health.
Insulin
A hormone that regulates blood sugar levels. The ketogenic diet's low carbohydrate intake can lead to lower and more stable insulin levels, which is beneficial for insulin sensitivity and metabolic health.
Insulin Resistance
A condition where cells in the body don't respond well to insulin, leading to high blood sugar levels. A ketogenic diet can help improve insulin sensitivity and is often recommended for people with insulin resistance.
Intermittent Fasting
A dietary approach that cycles between periods of fasting and eating. It is often combined with the ketogenic diet to enhance ketosis, improve metabolic health, and aid in weight loss.
Intermittent Ketosis
The practice of periodically entering ketosis through methods like intermittent fasting or cyclical keto diets. This can provide flexibility in dietary choices while still reaping some benefits of ketosis.
K
Keto Adaptation
The process by which the body becomes more efficient at using ketones for energy. This adaptation occurs over weeks to months and can result in improved energy levels, mental clarity, and physical performance.
Keto Baking
Baking that adheres to the ketogenic diet's low-carb, high-fat principles. Ingredients like almond flour, coconut flour, and erythritol are commonly used in place of traditional wheat flour and sugar.
Keto Bagels
A low-carb alternative to traditional bagels, made using keto-friendly ingredients such as almond flour, mozzarella cheese, and cream cheese. They provide a satisfying option for those missing traditional bakery items on a ketogenic diet.
Keto Breath
A temporary side effect of entering ketosis, characterized by a distinct breath odor that can resemble fruit or nail polish remover. This is due to the release of acetone, one of the ketone bodies, in the breath.
Keto Brownies
A low-carb, high-fat version of traditional brownies, made using ingredients like almond flour, cocoa powder, and sweeteners like erythritol. They are popular among those following a ketogenic diet who want to enjoy a sweet treat without the carbs.
Keto Coffee
Also known as bulletproof coffee, it's a high-fat coffee typically made by blending regular coffee with butter and MCT oil. It's intended to provide sustained energy and help induce a state of ketosis.
Keto Flu
A term used to describe a group of symptoms that some people experience when first starting a ketogenic diet. Symptoms can include fatigue, headaches, and irritability, and are usually temporary as the body adjusts to burning fat for fuel.
Keto Ice Cream
A low-carb, high-fat ice cream alternative made with ingredients like heavy cream, sweeteners like erythritol, and flavorings. It provides a way for those on a ketogenic diet to enjoy ice cream without the sugar.
Keto Pizza
A pizza variant where the traditional high-carb crust is replaced with a low-carb alternative made from ingredients like almond flour, cheese, or cauliflower. It allows individuals on a ketogenic diet to enjoy pizza without excess carbs.
Keto Rash
A rare, inflammatory condition that some people may experience during the early stages of a ketogenic diet. It appears as a red, itchy rash and its exact cause is not well understood but may be linked to ketosis.
Keto Smoothie
A low-carb smoothie made with keto-friendly ingredients such as coconut milk, avocado, and low-carb sweeteners. These smoothies are often rich in healthy fats and can be a convenient meal replacement or snack.
Keto Stir Fry
A dish that involves stir-frying low-carb vegetables and a protein source, such as chicken or beef, in healthy fats like coconut oil or avocado oil. This meal fits well within the macronutrient ratios of a ketogenic diet.
Keto Tacos
Tacos made with low-carb tortillas or lettuce wraps instead of traditional corn or flour tortillas. They typically include high-fat fillings like cheese, avocado, and sour cream, along with a protein source.
Ketogenesis
The metabolic process by which the body produces ketone bodies from fatty acids. This process is central to the ketogenic diet and is stimulated when carbohydrate intake is very low.
Ketogenic Cooking Methods
Cooking techniques that focus on using high-fat, low-carb ingredients. These methods often involve grilling, baking, stir-frying, and using healthy oils and fats.
Ketogenic Therapy
The use of a ketogenic diet as a treatment for medical conditions, particularly epilepsy. It has also been explored for other conditions like Alzheimer's disease, cancer, and diabetes.
Ketone Bodies
Molecules produced by the liver from fatty acids during periods of low carbohydrate intake, fasting, or prolonged exercise. They serve as an alternative energy source, especially for the brain, when glucose is scarce.
Ketone Testing
The process of measuring the level of ketones in the body, typically through blood, breath, or urine testing. This is used to confirm the state of ketosis in individuals following a ketogenic diet.
Ketone Urine Strips
Simple testing strips used to detect the presence of ketones in the urine. They provide a quick and easy way to assess whether the body is in a state of ketosis.
Ketones
Compounds formed in the liver from fatty acids during ketosis that serve as an alternative fuel source for the body, especially the brain, when glucose levels are low.
Ketosis
A metabolic state characterized by elevated levels of ketone bodies in the body, resulting from the breakdown of fats due to a low intake of carbohydrates. It is the goal of the ketogenic diet.
L
Lactose Intolerance
A condition where the body is unable to effectively digest lactose, a sugar found in dairy products. Those with lactose intolerance often opt for dairy-free keto options.
Lazy Keto
A less strict approach to the ketogenic diet, focusing primarily on limiting carbohydrate intake without tracking other macronutrients like protein and fat. It's a simpler approach but may not provide all the benefits of a standard ketogenic diet.
Leafy Greens
Nutrient-rich vegetables like spinach, kale, and lettuce, which are low in carbohydrates and high in fiber, vitamins, and minerals. They are a staple in the ketogenic diet for their nutritional value and minimal impact on blood sugar levels.
Leptin
A hormone involved in regulating energy balance by inhibiting hunger, which can be affected by a ketogenic diet. Ketosis can influence leptin levels and thereby affect appetite and energy expenditure.
Lipolysis
The process of breaking down lipids (fats) into fatty acids, which is crucial in the ketogenic diet. This process is enhanced when the body is in a state of ketosis, leading to increased fat burning.
Low-Carb Baking
Baking that uses low-carbohydrate substitutes for traditional high-carb ingredients, like almond or coconut flour instead of wheat flour, and sugar replacements like stevia or erythritol.
Low-Carb Fruits
Fruits that are lower in carbohydrates and can fit into a ketogenic diet. Examples include berries like strawberries, raspberries, and blackberries, which are enjoyed in moderation due to their higher fiber content and lower net carb count.
Low-Carb High-Fat (LCHF)
A diet that emphasizes low carbohydrate intake and high fat intake, similar to the ketogenic diet. This dietary approach is used to promote ketosis, improve metabolic health, and aid in weight loss.
Low-Carb Thickeners
Ingredients used in keto cooking to thicken sauces, soups, or desserts without adding a significant amount of carbohydrates. Examples include xanthan gum, guar gum, and gelatin.
M
Macronutrient Balancing
The process of adjusting the intake of macros (fats, proteins, and carbohydrates) to meet the specific needs and goals of an individual on a ketogenic diet. This is key for achieving and maintaining ketosis.
Macronutrient Distribution
The proportion of calories coming from fats, proteins, and carbohydrates in a diet. In a ketogenic diet, the typical distribution is high in fats, moderate in proteins, and very low in carbohydrates.
Macronutrient Ratios
The specific ratios of fats, proteins, and carbohydrates that make up the total caloric intake. In a ketogenic diet, these ratios are crucial to maintain the state of ketosis.
Meal Planning
The process of planning meals ahead of time to ensure they fit the ketogenic diet's macronutrient requirements. Effective meal planning can help in adhering to the diet and achieving nutritional goals.
Mediterranean Keto
A version of the ketogenic diet that incorporates elements of the Mediterranean diet, focusing on high-fat, low-carb foods like olive oil, fish, nuts, and leafy greens, while limiting red meat and processed foods.
Mental Clarity
Many individuals on a ketogenic diet report improved focus and mental clarity, possibly due to the stable energy supply from ketones as opposed to fluctuating glucose levels.
Metabolic Flexibility
The ability of the body to efficiently switch between burning different types of fuel (carbohydrates and fats). A ketogenic diet can enhance metabolic flexibility, improving the body's ability to utilize fat for energy.
Metabolic Rate
The rate at which the body burns calories. A ketogenic diet can affect the metabolic rate, with some studies suggesting an increase in energy expenditure during ketosis.
Metabolic Syndrome
A cluster of conditions, including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels, that increase the risk of heart disease, stroke, and diabetes. A ketogenic diet can help in managing and potentially reversing these conditions.
MCT Oil
A supplement consisting of medium-chain triglycerides, a type of fat that is quickly absorbed and converted into ketones. It's often used in the ketogenic diet for an immediate source of energy and to help maintain ketosis.
MCT Powder
A powdered form of medium-chain triglycerides, used as a convenient and portable alternative to MCT oil in the ketogenic diet. It can be added to drinks and foods for an extra fat boost.
Minerals
Essential nutrients that play key roles in various bodily functions. In a ketogenic diet, it's important to ensure adequate mineral intake, particularly of electrolytes like sodium, potassium, and magnesium, to maintain health and prevent deficiencies.
Muscle Loss
A concern in any weight loss diet, including keto, where there's a risk of losing muscle mass along with fat. Adequate protein intake and resistance training can help preserve muscle mass in a ketogenic diet.
N
Net Carbs
This term refers to the total carbohydrates in a food minus its fiber content and sugar alcohols. Calculating net carbs helps those on a ketogenic diet monitor their carb intake more accurately, as fiber and most sugar alcohols do not significantly impact blood sugar levels.
Nutrient Deficiencies
On a restrictive diet like keto, there's a risk of missing out on essential nutrients typically found in excluded food groups. Careful planning and supplementation can prevent deficiencies in nutrients such as vitamins, minerals, and fiber.
Nutritional Ketosis
A state where the body uses ketones as its primary energy source, achieved by following a ketogenic diet. This state is characterized by raised blood ketone levels and is different from diabetic ketoacidosis, which is a dangerous condition.
Nutritional Yeast
A deactivated yeast commonly used in keto diets as a seasoning due to its cheesy flavor. It's rich in B-vitamins and is often used as a dairy-free cheese alternative.
O
Omega-3 Fatty Acids
Essential fats that have numerous health benefits and are important in a ketogenic diet. They can be found in foods like fish, flaxseeds, and chia seeds, and are crucial for heart and brain health.
Omega-6 Fatty Acids
These are polyunsaturated fats found in certain oils and nuts. While essential, a balanced intake of omega-6 and omega-3 fatty acids is important on a keto diet, as excessive omega-6 can promote inflammation.
Olive Oil
A staple in the keto diet due to its high content of monounsaturated fats. Olive oil is beneficial for heart health and can be used in cooking, salad dressings, and more.
Organic Foods
Foods that are grown or processed without synthetic fertilizers, pesticides, or genetically modified organisms (GMOs). Many people on a keto diet prefer organic foods due to their perceived health and environmental benefits.
Osteoporosis
A condition characterized by weakened bones, which can be a concern in a keto diet if it lacks nutrients important for bone health, like calcium and vitamin D. A well-planned keto diet can help mitigate this risk.
Oxidative Stress
An imbalance between free radicals and antioxidants in the body, which can lead to cell and tissue damage. The ketogenic diet, through its high content of antioxidants, can help reduce oxidative stress.
P
Paleo-Keto Diet
A combination of the Paleo and Ketogenic diets, focusing on high-fat, moderate-protein, and low-carb intake, while emphasizing whole, unprocessed foods common to both diets.
Pancreatic Function
The pancreas is vital for digestion and regulating blood sugar levels. A ketogenic diet can influence pancreatic function, particularly by reducing the demand for insulin production due to low carb intake.
Pecans
A type of nut high in fats and low in carbs, making them ideal for the ketogenic diet. Pecans are also a good source of fiber, vitamins, and minerals.
Post-Workout Nutrition
Important for recovery, especially in a ketogenic diet, where the focus is on high-fat and moderate-protein intake. Options include foods or supplements that help replenish energy stores and repair muscle without excessive carbs.
Prebiotics
Dietary fibers that feed the beneficial bacteria in the gut. They are important in a keto diet for maintaining gut health, despite the diet's low carb nature.
Protein
An essential macronutrient that plays a key role in building and repairing tissues. In a ketogenic diet, protein intake is moderate, with the focus on high-quality sources to maintain muscle mass and overall health.
Protein Powders
Supplements used to increase protein intake, especially useful in a ketogenic diet for those who struggle to meet their protein needs through food alone. Common types include whey, casein, and plant-based options.
Probiotics
Live microorganisms that provide health benefits when consumed. They are important in a ketogenic diet for maintaining gut health and can be found in supplements or fermented foods like yogurt and sauerkraut.
Psyllium Husk
A form of fiber that is commonly used in low-carb baking and as a supplement to prevent constipation. It is highly effective for maintaining digestive regularity on a ketogenic diet.
R
Red Palm Oil
A rich source of vitamins A and E, and is used in keto cooking for its high-fat content. It's important to choose sustainably sourced red palm oil to address environmental concerns.
Restricted Ketogenic Diet
A more stringent form of the ketogenic diet, often used for therapeutic purposes, such as in the management of certain medical conditions like epilepsy. It involves strict monitoring of calorie and macronutrient intake.
Resistant Starch
A type of starch that resists digestion in the small intestine and ferments in the large intestine, acting as a prebiotic. While it's a carbohydrate, resistant starch can have a minimal impact on blood sugar, making certain sources suitable for a ketogenic diet in moderation.
Resting Metabolic Rate (RMR)
The rate at which your body burns calories at rest, which constitutes the majority of daily energy expenditure. A ketogenic diet can influence RMR, with some studies suggesting it may increase due to the body's adaptation to burning fat for fuel.
S
Saturated Fats
A type of fat found in animal products and certain oils, often consumed in higher amounts in a ketogenic diet. The impact of saturated fats on heart health in the context of a ketogenic diet is a topic of ongoing research and debate.
Seed Oils
Oils extracted from seeds like sunflower, canola, or soybean, often high in omega-6 fatty acids. While they are generally avoided in a ketogenic diet due to their high omega-6 content and potential inflammatory effects, some cold-pressed versions can be used in moderation.
Snack Preparation
In a ketogenic diet, preparing snacks in advance can help maintain ketosis and prevent impulsive eating of high-carb foods. Keto-friendly snacks often include nuts, seeds, cheese, and low-carb vegetables.
Sous Vide for Keto
A cooking method where food is vacuum-sealed and cooked in a water bath at a precise temperature. This technique is beneficial for keto cooking as it preserves the moisture and nutrient content of foods, especially proteins and vegetables.
Spirulina
A type of blue-green algae that's a rich source of protein, vitamins, minerals, and antioxidants. In a keto diet, spirulina can be a nutrient-dense supplement, especially for those who are vegetarian or vegan.
Standard Ketogenic Diet (SKD)
The most common version of the ketogenic diet, typically consisting of about 70-75% fat, 20-25% protein, and 5-10% carbohydrates. It's designed to induce and maintain ketosis for weight loss and health benefits.
Stevia
A natural sweetener derived from the leaves of the Stevia rebaudiana plant, which is much sweeter than sugar but has minimal impact on blood sugar levels, making it suitable for a ketogenic diet.
Stress Hormones
Hormones like cortisol and adrenaline that are released during stress. The ketogenic diet can affect stress hormone levels, potentially reducing stress-related symptoms due to stable blood sugar levels.
Stress Reduction Techniques
Practices like meditation, yoga, and mindfulness that can be beneficial in managing stress. These techniques can complement a ketogenic diet by aiding in overall well-being and weight management.
Sugar Alcohols
A type of reduced-calorie sweetener that impacts blood sugar less than regular sugar. Common types include erythritol and xylitol, which are often used in keto baking and sweets.
Sugar-Free Sweeteners
Sweeteners that provide the sweetness of sugar without the high carbohydrate content, making them suitable for ketogenic diets. These include natural sweeteners like stevia and monk fruit, as well as artificial sweeteners like sucralose and aspartame.
Supplementation Strategy
A plan to include supplements in the diet to make up for potential nutrient deficiencies that might occur in a ketogenic diet. Common supplements include electrolytes, vitamins, and omega-3 fatty acids.
Sustainable Keto
A version of the ketogenic diet that focuses on long-term sustainability, both in terms of personal health and environmental impact. This includes choosing grass-fed meats, sustainably sourced seafood, and organic, low-carb vegetables.
T
Targeted Ketogenic Diet (TKD)
A variation of the standard ketogenic diet where additional carbohydrates are consumed around workouts. This approach is designed for athletes or individuals engaging in high-intensity or endurance training.
Thermic Effect of Food
The amount of energy expended by the body to process food for use and storage. The ketogenic diet can affect this due to the higher energy requirements for digesting protein and fat compared to carbohydrates.
Thyroid Function
The function of the thyroid gland, which is crucial for metabolism. A ketogenic diet can affect thyroid hormones, so it's important for individuals with thyroid conditions to monitor their health and consult with healthcare providers.
Trace Minerals
Essential minerals required in small amounts for various physiological functions. In a ketogenic diet, maintaining adequate levels of trace minerals like zinc, selenium, and iodine is important for overall health.
Triglycerides
A type of fat (lipid) found in the blood. A ketogenic diet can lead to a reduction in triglyceride levels, which is beneficial for cardiovascular health.
Turmeric
A spice known for its anti-inflammatory properties, often used in ketogenic cooking. Turmeric can be beneficial in reducing inflammation associated with chronic diseases.
U
Unsaturated Fats
Fats that are liquid at room temperature, found in foods like olive oil, nuts, and fish. These are a key component of a ketogenic diet and are beneficial for heart health.
V
Vegan Keto Diet
A plant-based version of the ketogenic diet, which excludes all animal products. It focuses on high-fat, plant-based foods like nuts, seeds, avocados, and coconut products.
Vegetarian Keto Diet
Similar to the vegan keto diet but includes dairy products and eggs. It combines the principles of ketogenic eating with a vegetarian lifestyle.
Vitamins
Essential nutrients required for various bodily functions. On a ketogenic diet, it's important to ensure adequate intake of vitamins, particularly those that might be limited due to the restriction of certain food groups.
W
Weight Loss
A common goal of the ketogenic diet. By switching the body's primary energy source from carbohydrates to fats, the diet can lead to significant weight loss, especially when combined with a caloric deficit.
Whole30 Keto
A combination of the Whole30 and ketogenic diets, focusing on whole, unprocessed foods while maintaining the macronutrient ratios of a traditional keto diet.
Workout Recovery
The period post-exercise when the body repairs and strengthens itself. On a ketogenic diet, it's important to focus on adequate protein intake and hydration for effective recovery.
Z
Zucchini Noodles
A popular low-carb alternative to traditional pasta, made by spiralizing zucchini. They are commonly used in ketogenic diets as a substitute for high-carb noodles in various dishes.
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