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Everything you need to know about the KETO diet! 🍳

Hey there !

Andrea from Guilt Free here - how are you doing? I hope you've been well, and treating yourself to some delicious healthy desserts because you sure as heck deserve it! 😊

As you probably already know, most Guilt Free customers such as yourself are people who are on a Keto Diet, dabbling with the idea of a Keto lifestyle or simply health conscious kings and queens who want to nourish your bodies with only the best of the best ingredients, recipes and dishes.

So....what exactly is the Keto diet? Whilst most people know the basic guidelines of Keto (NO CARBS!!!), many don't actually know the science or macronutrient ratio that needs to be adhered when following a Keto lifestyle. Well, fret not because today, Fairy Godmother Andrea is here to spill the deets!
Keto Diet
WHAT IS THE KETO DIET?
The keto diet is a very low-carb, higher-fat diet. It’s similar in many ways to other low-carb diets. While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein consumption and may increase your intake of fat. The reduction in carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.

A "keto" or "ketogenic" diet is so named because it causes your body to produce small fuel molecules called "ketones."

This is an alternative fuel source for your body that can be used when blood sugar (glucose) is in short supply. When you eat very few carbs or very few calories, your liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain.
WHAT ARE SOME OF THE BENEFITS OF KETO?
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels drop very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off.

This is great if you’re trying to lose weight, but there can also be other benefits, such as less hunger and a steady supply of energy β€” without the sugar peaks and valleys that often occur when eating high-carb meals. This may help keep you alert and focused.

When the body produces ketones, it enters a metabolic state called ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can consistently fast forever. A keto diet, on the other hand, also results in ketosis and can be eaten indefinitely. It has many of the benefits of fasting – including weight loss – without having to fast long term.
Carbs
WHAT CAN I EAT THOUGH?! 😱
Well, ideally, you will want to stick to foods that are ultra low in carbohydrates, medium in protein content and high in fat content...sounds scary, but it works! Essentially, fat is NOT the enemy and is actually needed in order to ensure your body has enough fuel to get you through the day.

You’ll likely need to keep carb intake under 50 grams of net carbs per day, ideally below 20 grams. The fewer the carbs, the more effective the diet appears to be for reaching ketosis, losing weight or improving type 2 diabetes

Here are some of the things you should avoid if on the Keto diet:
Carbs
Also avoid or limit highly processed foods and instead follow our whole foods keto diet advice.

NOTE: You should also avoid low-fat diet products. A keto diet should be moderately high in protein and will probably be higher in fat, since fat provides the energy you’re no longer getting from carbohydrate. Low-fat products usually provide too many carbs and not enough protein and fat.
GIMME THOSE KETO SUBSTITUTES!
One of the beautiful things about the Keto diet is how it makes people think out of the box. If you're a seasoned Keto ninja, you've probably already come across a plethora of recipes for Keto Breads, Cakes and Muffins (Fathead Dough anyone?! - who could imagine that you would be able to make Cinnamon Rolls and Bagels with Mozzarella cheese?! 😱 😱 )
Meal
Here are some Keto Friendly swaps that allow you to enjoy all of your favourite foods minus the carbs:
Sugar - Swap with Erythritol, Monkfruit, Stevia or Xylitol (do note that Xylitol is toxic for pets and can result in them dying, so please be careful!)

Pasta or Spaghetti - Swap with Zucchini Noodles, Kelp Noodles, Shirataki Noodles or Spaghetti Squash

Bread - Use Fathead Dough recipe, Avocado Halves, Low Carb Rolls, Cheese Buns or Egg Buns

Tortillas - Swap with Flax Tortillas or Lettuce wraps

Mashed Potatoes - Swap with Mashed Cauliflower, Mashed Broccoli, Mashed Kohlrabi, Mashed Turnip

Potato Chips - Swap with Pork Rinds, Zucchini Fries, Baked Cheese Chips

French Fries - Swap with Zucchini Fries or Turnip Fries

Breadcrumbs - Swap with Almond Flour, Pork Rinds, Psyllium Husk, Coconut Flour

Wheat Flour - Swap with Coconut Flour, Psyllium Husk or Ground Almonds
A WILD KETO CHOCOLATE CHIP COOKIE APPEARS!
ANDDDDD, there you have it, ...Keto Diet 101!
As always, the entire team at Guilt Free is here to make living the Keto life just a little simpler for you by providing all the necessary sweet treats that your dear heart desires, so head to our website today to get your hands on some killer keto treats! πŸ™Œ πŸ™Œ πŸ™Œ