What is a Keto Diet?
A ketogenic diet, also known as a keto diet, is a very low-carb, high-fat diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. On a keto diet, you typically restrict your carb intake to 20–50 grams per day. While many different foods contain carbs, the majority of keto diets limit:
- Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: All fruit, except small portions of berries like strawberries.
- Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Some condiments or sauces: These often contain sugar and unhealthy fat.
- Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
However, it’s important to note that not all carbs need to be eliminated on keto. Healthy carbs from non-starchy vegetables, nuts, seeds, and certain fruits can still be included.
Benefits of a Keto Diet
Here are some of the top benefits of following a ketogenic diet:
- Weight loss: The high fat intake and reduction in carbs promotes fast weight loss.
- Appetite suppression: Ketosis helps reduce hunger and appetite.
- Improved mental focus: Ketones produced during ketosis provide fuel for the brain.
- Increased energy: Your body becomes very efficient at burning fat for energy.
- Better blood sugar control: Ketosis can lower blood sugar levels and improve insulin sensitivity.
- Reduced risk factors for disease: A keto diet has been shown to lower triglycerides, cholesterol and blood pressure.
For people with obesity, diabetes, metabolic syndrome and certain neurological conditions like epilepsy, a ketogenic diet can be very beneficial. However, it may not be suitable for everyone.
Gluten-Free Pizza Crust on a Keto Diet
Many people choose to avoid gluten for health or personal reasons, but this can make following a keto diet more challenging. Luckily, there are gluten-free options for keto-friendly foods like pizza crust. But are gluten-free crusts acceptable on a strict keto diet?
It really comes down to checking the carb count. There are many gluten-free pizza crust recipes and pre-made crusts made with almond flour, coconut flour or cauliflower that can fit into keto macros. However, others may have added starches and flours that increase the carb count too much.
Here are some tips for choosing a keto-friendly gluten-free pizza crust:
- Check the nutrition label and look at the total carb count. Aim for less than 8-10g net carbs per serving.
- Look for crusts made with almond flour, coconut flour, egg whites or riced cauliflower as the main ingredients.
- Avoid crusts with potato starch, corn starch, tapioca starch or rice flour.
- Watch out for hidden sugars in the ingredients list.
- Opt for thin crusts over thick, bready crusts.
- Consider making your own crust from keto-approved ingredients.
Some keto-friendly, gluten-free options include:
- Cauliflower crust
- Almond flour crust
- Fathead dough crust
- Chicken crust
- Zucchini crust
As long as you read labels and count carbs, it’s definitely possible to fit gluten-free crusts into a keto diet. You still need to watch your portions of the crust and any toppings.
Keto Diet Foods to Eat
To stay in ketosis on a keto diet, you’ll want to stick to these low-carb, high-fat whole foods:
| Food group | Foods to eat |
|---|---|
| Protein | Meat: Beef, chicken, pork, lamb, etc. Fish: Salmon, trout, tuna, mackerel, etc. Eggs Cheese Non-breaded deli meats |
| Fat | Oils: Olive oil, avocado oil, coconut oil Butter, ghee, lard Nuts and seeds Avocados |
| Vegetables | Leafy greens: Spinach, kale, lettuce Broccoli, cauliflower, Brussels sprouts Asparagus, peppers, cabbage Mushrooms, tomato, zucchini Cucumber, celery, eggplant |
It’s important to choose healthy, whole food sources of fat and protein, and limit processed meats. Get plenty of low-carb veggies to provide fiber and nutrients.
Sample Keto Meal Plan
Here is an example of what a day on a keto diet might look like:
Breakfast
– Eggs fried in olive oil or butter with sauteed greens
– Greek yogurt topped with nuts and berries
– Avocado toast on coconut flour bread
Lunch
– Tuna or chicken salad wrapped in lettuce leaves
– Zucchini noodle primavera with chicken breast
– Leftover roast with sliced cheese and olive salad
Dinner
– Grilled salmon with steamed broccoli
– Bunless burger with sauteed mushrooms
– Chicken wings with blue cheese dipping sauce
Snacks
– Hardboiled eggs
– Celery sticks with nut butter
– Berries with heavy cream
– Cheese crisps
– Chia seed pudding
– Avocado mashed with lime juice
It’s easy to stick to keto when you build meals around healthy proteins, fats and low-carb veggies. Be sure to drink plenty of water as well.
Tips for Starting a Keto Diet
Switching to a keto diet can take some time to adjust. Here are some tips for getting started:
- Cut carbs down to under 50 grams per day for the first week to enter ketosis.
- Remove high-carb foods from your kitchen like grains, sugars, beans, etc.
- Plan your meals and snacks ahead of time.
- Drink plenty of water and supplement electrolytes if needed.
- Choose healthy fats for cooking like olive oil, avocado oil and coconut oil.
- Increase fat intake at meals to stay satisfied.
- Eat more leafy greens and low-carb veggies.
- Test ketones with urine strips to ensure you’re in ketosis.
- Exercise regularly to deplete glycogen stores.
- Consider a supplement like MCT oil or exogenous ketones.
It can take a few weeks to become fully keto-adapted. Be patient, stick with it, and monitor your progress.
Potential Side Effects of Keto
When transitioning to a ketogenic diet, some people may experience some side effects, often referred to as the “keto flu.” These usually subside within a week or two once the body adapts to using ketones and fat-burning for fuel.
Potential temporary side effects include:
- Increased hunger
- Cravings for carbs and sugar
- Headaches
- Mental fogginess
- Dizziness
- Fatigue and low energy
- Poor exercise performance
- Trouble sleeping
- Nausea
- Constipation
To reduce symptoms, make sure to drink enough water, get extra sodium, magnesium and potassium, and wait it out. The keto flu should pass quickly as the body adapts to burning fat instead of carbs. Some people don’t experience any negative side effects when transitioning to keto.
Long-Term Effects of Ketogenic Diets
The long-term effects of ketogenic diets require more research. Potential adverse effects may include:
- Kidney stones or kidney damage
- Increased LDL cholesterol levels
- Nutrient deficiencies
- Digestive issues
- Low blood sugar in diabetics
- Lack of fiber
- Unhealthy fats if poor food choices are made
However, these risks mostly occur with very low carb, high protein versions of the diet. To reduce side effects, it’s important to eat healthy keto foods and get recommended daily intakes for micronutrients.
Conclusion
Keto diets can provide impressive health benefits, especially for weight loss, diabetes and other health conditions. Gluten-free pizza crusts and other foods can certainly be part of a keto eating plan as long as carbs are kept low.
Be sure to choose healthy fats, get enough protein and load up on low-carb vegetables. Monitor your body’s response and stick with it long enough to become fat adapted. With some planning and patience, a keto diet can be sustainable long-term.