The Keto Diet : what to eat (and what to know)
CRAZY ABOUT KETO?
We’re breaking down keto-friendly foods, keto snacks, and everything you need to know about the ketogenic diet.
The ketogenic diet is a high fat, low carbohydrate diet that has the Nature’s Garden family moving and grooving! And right now, our line of keto-friendly products support you in that mission! (Psst… our favorite right now is Keto Snack Mix. We can’t stop munching on this sensational snack, loaded with crunchy nuts and cheese balls!) And it’s not just us – the keto diet has become a popular diet to adopt if your goal is to lose weight and may help manage medical conditions such as epilepsy, heart disease, brain diseases, and even acne. The key ingredient in the keto diet is a natural process occurring in the body called ketosis. Ketosis is a process by which the body turns fat into energy. Typically, your body runs on glucose, created when carbohydrates are broken down. When you reduce your carb intake, your body searches for other ways to create energy. Your blood sugar drops, fat is released from your cells, and the liver then turns the fat into energy.
4 TYPES OF KETO DIETS
When it comes to adopting a keto diet, choose which macronutrient ratio is best for you, keeping in mind your health and fitness goals. Remember, the goal is to reduce carbohydrates and increase fats and proteins. The key word here is “reduce”. No food is completely off-limits, but rather the keto diet is about watching your total daily carbohydrate intake and being aware of where you’re at.
| Macronutrient Ratio | Daily Allowances | Suitable for | |
|---|---|---|---|
| Standard ketogenic Diet (SKD) | 75% fat,15-20% protein,5-10% carbs | Fat 150g,Carbs 50g,Protein 90g | Those new to keto and live a moderately active lifestyle |
| Targeted Keto Diet(TKD) | 65-70% fat,20% protein,10-15% carbs | Fat 150g,Carbs 80g, Protein 90g | Athletes and active individuals already on a SKD |
| Cyclical Keto Diet(CKD) | 75% fat,15-20% protein,5-10% carbs on keto days
25% fat,25% protein,50% carbs on off days |
Fat 150g,Carbs 90g, Protein 90g Fat 75g,Carbs 250g, Protein 120g |
Those wanting to live a balanced lifestyle and take "days off" from a keto diet |
| High-Protein Keto Diet(HPKD) | 60-65% fat,30% protein,5-10% carbs | Fat 130g,Carbs 50g, Protein 120g | Those who prefer eating less fats |
The number one challenge people face when trying to adopt a keto diet is learning what to fuel their body with – we’re talking about food, of course! Here at Nature’s Garden, our aim is to create snacks that satisfy cravings while giving your body the energy it needs to thrive – regardless of your dietary choices. Simply put – sensational snacks and tasty treats for all! We’re here to help you chow down the keto way, without compromising on quality or flavor.
EASY KETO SNACKS
There’s so many delicious snacks to indulge in when it comes to going keto, but more importantly, there’s a list of foods and snacks to avoid.
| Instead of.. | Try This instead.. |
|---|---|
|
Grains (Cereal,crackers,rice,pasta bread,alcohol,chips,cracker) |
Get Creative and cut carbs by creating your own pastas from shredding or spiralizing vegetables |
|
starchy Vegetables (Corn,potatoes,sweet potatoes,beets) |
Chow down on more broccoli, cauliflower, green beans, bell peppers, zucchini and spinach |
|
High-sugar fruits (Bananas,raisins,dates,pears,mangoes) |
Eat More berries and incorporate avocado into your diet wherever possible. |
|
Juices (Fruit Juices,natural or regular) |
Replace juice with fresh, filtered water |
|
Sweeteners (Honey,syrup,sugar) |
Opt for dark chocolate, full of antioxidants and flavanols which may help rescue the risk of heart disease by lowering blood pressure |
|
Baked goods (Bread,muffins,cakes) |
If you're craving comfort, try a keto-friendly snack like keto overnight oats to replace baked goods. |
You don’t have to go nuts to find snacks that fuel your body and keep your cravings at bay while on a keto diet. Speaking of nuts… they are the perfect keto-friendly snack. However, it’s important to be aware of which nuts are best and which ones you might want to avoid. Let’s break down how this powerful snack is perfect for any keto diet!
GO NUTS FOR KETO
When it comes to incorporating nuts into your keto diet, it’s important to choose nuts that support your macronutrient ratio and the specific keto diet you’re on.! Nuts are the ideal keto snack, however moderation is key. Even the nuts in red don’t necessarily have to be avoided entirely.
It’s about understanding how much carbs, fat, and protein are in each serving size and moderating accordingly. If you’re looking to keep your body in ketosis and not compromise on tasty treats, we’ve got exactly what you need. Our fan-favorites include the following sensational snacks.
KETO SNACK RECIPES: STAY IN KETOSIS
You’ve got to be keto-me! We’re sharing our favorite recipes that help you support and maintain a ketogenic diet. When food tastes this good, it’s impossible not to share! One of the biggest challenges faced when maintaining a keto diet is finding snacks that are equally healthy and delicious. Of course, nuts are a huge source of nutrients and are the perfect snack in moderation. However, since we’re fans of moving and grooving, we love to shake things up! We’re wrapping up our all-time favorite keto-approved snack recipes below: Quick Keto Bread – Delicious Low Carb, How to Eat Bread While on Keto Diet?, and more...
OUR FAVORITES
Whether it’s date night, late night, morning, or afternoon, these keto-friendly snacks will have you swooning.
DINING OUT ON KETO
There’s no reason not to enjoy your favorite restaurants on a keto diet. All it takes is some creativity and commitment to your health. Eating at restaurants while on a keto diet may seem daunting at first. But, simply by planning ahead and bearing in mind a few simple tips, you can save yourself the confusion. Search the menu for items that are sugar-free, and keep an eye on eliminating starch wherever possible. Be flexible with swapping items to make them more keto-friendly, for example, substituting buns for leafs of lettuce on a burger. Opt for ordering two or three appetizers if you can’t find a meal on the menu that suits your keto diet. Ask for your sauces on the side so you can limit how much sugar and carbs you are consuming. Pass on pastas, or get creative and gently ask your wait staff if changes to menu items are permitted. For example, rather than the spaghetti in spaghetti bolognese, have the dish without the pasta and add some green vegetables. Avoid alcohol and dessert wherever possible, as they typically do contain high carbohydrate content.
HEALTHY KETO SNACKS FROM NATURE’S GARDEN
On the go, at the office, or on the trail, Nature’s Garden has you covered for satisfying cravings and keeping your hunger satisfied on a keto diet. Whenever, wherever! Trail mixes are an absolute no-brainer when it comes to tasty keto treats… but here at Nature’s Garden, we’ve got a few more tasty keto tricks up our sleeves!
Sticking to a keto diet has never been easier with Nature’s Garden. Our mission is to support you to move, groove, and feel your best - always. 💚 Our goal is to make snacking a sensational experience for anyone committed to their ketogenic diet. With patience, creativity, and determination, you can achieve your fitness goals and stay in ketosis – and we’ll be here, every step of the way, delivering tasty treats to help fuel your body and mind