A ketogenic diet is one that is sufficiently low in carbohydrates to stimulate the production of ketone bodies in the liver. In comparison to traditional western dietary patterns, a “keto” eating style can be described as high in healthy fats, moderate in protein and very low in carbohydrates.

Ketones are produced in the liver as byproducts of fat metabolism when dietary carbohydrate intake is extremely low. Ketones are used by the brain, heart and skeletal muscle in the same manner as glucose, and are extremely clean burning and anti-inflammatory in comparison to glucose. 

Experts suggest consuming 50 grams of total carbohydrate intake per day or less to promote a state of nutritional ketosis. Our ability to manufacture and efficiently burn ketones is an evolutionary adaptation that allowed prehistoric humans to maintain physical and mental performance when food was scarce. 

Today, keto enthusiasts can use this dietary strategy as a tool to promote efficient reduction of excess body fat, reduce inflammation, improve cognitive function, minimize disease risk factors and achieve breakthroughs in performance and recovery for both endurance and strength endeavors.

Following a ketogenic eating pattern offers an assortment of health and peak performance benefits ranging from fat loss and cognitive function to athletic performance. Check out Mark’s Daily Apple: Definitive Guide to Keto.

Primal staples such as meat, fish, fowl, eggs, nuts, seeds (and their derivative butters) and full-fat dairy are a great place to narrow your focus while on a ketogenic diet. If you’re looking for slightly sweet flavors, dark chocolate that is 85% cacao or higher is also a great source of healthy fat. Also, above-ground vegetables and berries are lower in carbs and sugar, and provide optimally varied, nutrient-dense keto accompaniments.

Yes, Ranch Dressing, Caesar Dressing, Green Goddess Dressing and Greek Vinaigrette/Marinade are all Whole30 Approved.

Nutritional yeast has long been considered a healthy dietary supplement because it’s both low in calories and carbs, and a source of protein. It's often used as a cheese replacement in dairy-free recipes because it has a naturally cheesy, nutty, savory taste. Nutritional yeast also contains iron, fiber, folic acid, selenium, zinc and B vitamins, including vitamin B12. Many people who avoid meat add nutritional yeast to their diet for B12 supplementation. Nutritional yeast is not “active,” meaning it doesn’t grow inside your stomach and deprive you of nutrients like baking nutritional yeast can.

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