Welcome to Keep Calm and Keto On!
I built this website to try and provide a central resource for keto information. The resources section is the most extensive piece of this website and includes links to lots of keto articles, keto research, a keto shop (with keto books, food, & tools) and keto websites. The website section includes links to sites with general keto information, keto blogs, keto communities, keto exercise, keto meal plans, keto recipes & restaurants, keto tools, and some low-carb paleo sites. The bottom of each resource page lets you submit a new link for approval to be included in that section.
What is keto?
Keto is short for ketogenic or “nutritional ketosis”. Our bodies can run fueled by either carbohydrates or fat. We run on carbohydrates by default. The goal of the keto diet is to reduce carbohydrates to such a low level that the the body is forced to use fat as fuel, which is known as being in ketosis. Thus, it is a low carb diet.
However, since the body will turn protein into carbohydrates once you go over a certain amount, the keto diet also restricts protein. The amount of protein you can eat varies by person.
That leaves us to get the rest of our energy from fat. So, the keto diet is a low-carb, moderate protein, high-fat diet. Carbs, fat and protein are known as macros. An example ratio of calories from different macros on this diet would be: 5% carbs, 20% protein, 75% fat.
To measure whether or not you are in ketosis, and thus being successful with a keto diet, you have measure the ketones in the blood. Ketosis is achieved when you have a level of ketones in the blood between .5 and 3.0 millimolar. Please note that this is NOT the same thing as ketoacidosis, a debilitative condition that occurs in diabetics when their ketone levels go above 20.0 millimolar in the blood.
Why should I go on a keto diet?
There are many health improvement reasons to go on a keto diet. Keep in mind that the diet will not work for everyone, but has been and can be beneficial for many people. Several studies (available in the keto research section) have shown the following to be true:
- Keto & Weight Loss: A keto diet helps you lose more weight, faster than a low-fat diet, and do it with a decreased appetite.
- Keto & Heart Disease: Keto has been shown to decrease triglycerides, decrease blood pressure and increase HDL, the good cholesterol.
- Keto & Diabetes: Keto has helped type II diabetics reduce or eliminate their diabetes medication, by decreasing insulin and blood sugar levels.
Why did you go on a keto diet?
I went on a keto diet specifically for weight loss purposes. In 2012 I was 250lb and more than 40% bodyfat. I first went on your typical low-fat, calorie restricted diet, with exercise (running, weights and yoga), and was losing weight. But, it was a roller coaster. I would lose weight for two weeks, then gain a bunch of weight in the third week as I overate from feeling starved. It took me a year of frustration to lose 35lb.
I looked into low carb diets because I had heard people talking about Paleo as an easier way to lose weight. I ended up going with keto because I am a runner and found an account of an ultra-marathoner who was on keto. That account led me to the book The Art and Science of Low Carbohydrate Performance by Phinney and Volek. That book explained many good things that happened for athletes on the keto diet, and I was sold.
I started keto in July of 2013, and I love the diet. The biggest reason it works from me is that I’ve been freed from the blood sugar roller coaster of cravings. I also find I have more energy for workouts, especially my long (half marathon) runs. I lost an additional 25lb on the keto diet. You can read more about my keto biography in the about section.