As most of us are aware, the esteemed low-fat diets glorified in the 70’s, 80’s and 90’s have officially been nixed. Fat is back, y’all! Quality fat has proven to be healthy and is a macronutrient need for the human body to thrive. Humming hormones? Fat. Brain power? Fat. Staying full from breakfast to lunch? Fat. You get the picture.

You might be wondering how much fat you should be eating? It’s a valid question and the answer depends on your current state, what your goals are, and what makes you feel your best. For some, a few servings of fat at each meal may be enough, and for others, committing to a fat filled ketogenic diet may serve them well. Snap Kitchen has options for all types of eaters so wherever you fall on this spectrum, we’ve got you covered.

If you don’t know what a ketogenic diet is, you aren’t alone. Many are curious about this high fat diet. Remember when everyone started putting butter in their coffee a few years ago?  That’s around the same time that the “keto” diet gained popularity in the modern health world. However, since the 1920’s the ketogenic diet has been used therapeutically for neurological diseases like epilepsy and cancer.  Now, athletes, biohackers, autoimmune patients and average Joes have adopted versions of ketogenic diets for a variety of benefits.

So how does a keto diet work? Good question. First, the back story. When we eat carbohydrates the body produces glucose and insulin. Glucose is sugar we use as energy and insulin is a hormone that takes glucose around the body to help it enter our cells. Glucose is easy for the body to process and convert to energy, so it will always be the body’s first energy choice. Thus, fat isn’t needed as energy and is stored. This is how most of us operate.

The goal on a keto diet is to bring the body to a ketogenic state by decreasing carbohydrates/glucose intake. When the body doesn’t have access to glucose, it turns to fat stores for fuel. Fat stores are brought to the liver where they are turned into fatty acids and ketones, which are used as energy. When the body uses ketones as it’s dominant fuel source, the body is in ketosis! Fortunately, Snap’s menu has low carb options, leafy green salads, and plenty of coffee beverages for our keto friends. We are currently obsessed with our naked salmon dish! It’s a great keto option as it contains a substantial amount of fat from omega-3 fatty acids and moderate protein.

The interesting thing about the keto diet is that it looks different for everyone. It’s the ultimate “you do you” diet because the macro ratios to reach and stay in ketosis are different for each individual. Generally keto macronutrient ratios are around 70-90% fat, 15-30% protein, and 5-15% carbs.  Standard keto, cyclical keto, targeted keto, and high protein keto are all versions of the ketogenic diet. Many people will measure their blood ketone levels on ketone meters, but some rely just on how they feel to know if their body is in ketosis. The proven benefits of the keto diet are lengthy: increase in insulin sensitivity, reduction of body fat, decrease in triglycerides, improved sleep, reduction of metabolic disorders, improved cognitive function, and more.

Thinking about giving keto a go? Here are a few things to keep in mind for success.

Quality food still matters on a keto diet.

Avoiding processed, chemical-laden food and unhealthy fats (like low quality vegetable oils) is an important part of every diet. Snap offers a variety whole food, keto-friendly options. Some of our favorites are the Naked Salmon, Shrimp and Cauliflower Grits, Picnik Butter Coffee, Naked Beef, Almond Crusted Chicken Nuggets, and Devily Eggs.

Drinking filtered water and making sure you consume plenty of electrolytes and minerals is key.

The body excretes more water in ketosis so drinking 8 glasses of water a day and taking in sufficient whole food sources of sodium, calcium, potassium and magnesium are important! Adding in mineral water is a healthy addition to a keto diet.

Learn how many carbs you can tolerate while remaining in ketosis.

We find that our keto clients are able think less about the nitty gritty of the diet (and more about living an awesome life!) when they approach keto from the perspective that ketosis doesn’t only happen from eating as much fat as possible, it happens from a lack of carbs consumed (when glucose levels are low). Learning how many carbs you can tolerate while remaining in ketosis is good way to give yourself some dietary flexibility and support a healthy gut lining.  We label all our meals clearly so you can easily figure out which dishes will support your body best.

Always listen to your body.

Keto works for well for many people, but it’s not for everyone. Keep your doctor or nutritionist in the loop for extra support. We are always here to help with meal prep, quick meals on the go, and a community of health forward thinkers!