Before you start the keto diet, it’s important to familiarize yourself with some Common Keto terms. This will help set you up for success. This Keto Glossary contains some of the most used acronyms and terms.
The key terms in this Keto Glossary are often interpreted by keyboard warriors in social media groups to fit THEIR Keto.
Be aware of the variations. Remember, a healthy Keto Diet means a “healthy keto diet” for YOU.
For example – a Standard Ketogenic Diet includes a LOT of dairy and nuts. But, that doesn’t work for me and I am dairy free. It may work perfectly for YOU.
So take any advice (or criticism) with a grain of salt and find your optimum Keto Diet groove after you learn the basics.
Let’s go in alphabetical order…
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Apple Cider Vinegar is a Keto Staple. It’s famous for it’s health benefits and is a great addition to your Keto Diet. Check out this page to learn more…
The Atkins Diet is a low-carb, high-protein diet. It’s similar to the Keto Diet, but it allows for more carbs and less fat than the Keto Diet.
Blood Glucose Levels. It’s the main sugar found in your blood.
BHB stands for Beta-Hydroxybutyrate, and is one of the three ketones produced during ketosis.
Beta-Hydroxybutyrate, also a popular supplement, often taken to help support a ketogenic diet.
Your Body Mass Index (BMI) is a measure of body fat based on height and weight.
Your Basal Metabolic Rate is the number of calories your body burns at rest.
It’s the amount of energy your body needs to keep all its systems running, including breathing, circulating blood and digesting food.
Just kidding, I was just making sure you’re still with me.
Counting Calories matters, even when you are on a Ketogenic Diet. It’s not a bacon and cheeseburger buffet diet.
Which brings us to the next item….
Calories in vs Calories Out.
CKD stands for a Clean Keto Diet.
A clean keto diet is a way of eating that includes mostly whole, unprocessed foods and limits processed food, sugars, and unhealthy fats.
Clean Keto or Clean Ketosis is basically the same as above. It means getting into ketosis by eating a diet of whole foods that are high in healthy fats, moderate in protein and low in carbs.
The main difference is the addition of exercise to help get you into and maintain ketosis.
It is is basically the same as Clean Keto, but with the addition of processed foods.
So, instead of eating mostly whole foods, you would be including more processed foods in your diet. This could include things like processed meat, pre-packaged Keto foods, “diet” drinks, etc.
The goal of DK is mostly weight loss, and is not as focused on health and wellness as a clean Ketogenic Diet.
It may be more difficult to get results, and it may not offer the same health benefits.
However, it may be easier to stick to dirty keto in the short-term while your are transitioning from a sugar burner to a fat burner if you find it hard to give up your favorite unhealthy foods.
An Egg Fast is a short-term diet that is used to break through weight loss stalls on a low-carb or Keto Diet.
It involves eating mostly eggs, cheese, and butter for a period of 3-5 days.
The egg fast can help you lose weight by jump starting burning fat for fuel.
These are minerals in your blood and other body fluids that carry an electric charge. They help regulate nerve and muscle function, hydration, and blood pressure.
Sodium, chloride, and potassium are the major electrolytes. Electrolyte levels can drop when you sweat a lot, have diarrhea or vomiting, or take certain medications.
Or, when you are excreting a bunch of water weight through urination like you do when you first start the Ketogenic Diet.
Low electrolyte levels can cause fatigue, muscle cramps, and an irregular heartbeat. In severe cases, it can lead to seizures or coma.
If you think you might have low electrolytes talk to your doctor right away.
I have heard people sing the praises of Exogenous Ketones saying things like “you can eat whatever you want and still lose weight”. Meh, I don’t know about that but they might give you the kick in the ketone maker if you are having trouble getting into ketosis quickly.
If you decide to buy Exogenous Ketones, make sure they are a high quality brand.
Fat Adapted means you are burning more fat for fuel. This is the goal of a ketogenic diet, to train your body to burn fat for fuel instead of sugar.
Fat bombs :
If you’re looking for a delicious way to get your fat in, look no further than fat bombs! Fat bombs are small snacks or treats that are high in healthy fats like coconut oil and low in carbs. They are a great option for when you need a quick energy boost or want to satisfy your sweet tooth.
I hate the term “fat bombs” so I like to call them truffles lol.
A Fat Fast is a short-term, high-fat diet that is typically used to jump-start weight loss or break a stall.
The Fat Fast involves eating foods that are high in healthy fats, such as avocados, olive oil, nuts, and seeds. This type of diet is very restrictive and should only be followed for a short period of time.
The production of glucose from non-carbohydrate sources.
Gluconeogenesis is a metabolic pathway that results in the generation of glucose from non-carbohydrate sources. It is the main mechanism by which glucose can be produced in the body.
The body’s storage form of glucose, which is stored in the liver and muscles.
High Blood Sugar. If you have high blood glucose levels , it means that your body isn’t able to effectively transport glucose into your cells. This can lead to a host of issues, including weight gain, fatigue, and an increased risk for heart disease and diabetes.
Healthy Ketosis :
Healthy Ketosis is a state in which your body burns stored fat for energy, rather than glucose. This process is often incorrectly referred to as “starvation mode.”
In Healthy Ketosis, your liver produces ketones from stored fats.
HIIT stands for high-intensity interval training. It is a type of excercise that alternates between short bursts of high-intensity activity and periods of rest or low-intensity activity.
HIIT can be used to improve many different fitness goals, such as losing weight, cardiovascular health, and endurance.
Heavy Whipping Cream. Heavy Whipping Cream can help you hit you fat macros easily.
If done right intermittent fasting an break a stall. Learn more about Intermittent Fasting here.
If it fits your macros.
If it fits your macros means eat it if it fits into your PERSONAL macro count. Even an OREO could technically “fit”.
Fiber that does not dissolve in water and is not broken down by the body.
Insoluble fiber is beneficial because it helps add bulk to the stool, which can help with constipation. It can also help prevent diverticulitis disease and hemorrhoids.
IR in terms of the Keto Diet means Insulin Resistance.
Keto breath :
Sometimes Ketosis can lead to bad breath. This is because when you’re in ketosis, your body produces ketones, which can make your breath smell like nail polish remover.
Yikes. Keto Crotch is a real thing. And it’s not just a problem for women, men can experience it too. It’s basically a fungal infection caused by the change in pH levels down there when you go keto.
The good news is, it’s easily treatable with over-the-counter anti-fungal creams. The bad news is, it’s an awkward thing to talk about.
So if you’re experiencing any unusual itchiness, discharge, or odor, don’t be afraid to speak up and ask your doctor about keto crotch.
The Keto Diet.
You’ve probably heard of the “keto flu,” a period of time when people first start the ketogenic diet and experience symptoms like fatigue, brain fog, and nausea. This is normal and the Keto Flu usually goes away after a few days.
Is not caused by a healthy Keto Diet.
Ketoacidosis is a serious condition that can occur when you have diabetes or are an alcoholic. The symptoms are nausea, vomiting, fatigue and can be fatal. Get emergency care if you think this is the case.
Ketone bodies are byproducts of fat metabolism that can be used for energy by the body.
The meaning of Ketosis is the metabolic state where your body burns stored fat for energy instead of glucose.
The word Ketosis is often confused with ketoacidosis – it’s not the same thing at all.
Lazy Keto is a modified version of the keto diet that doesn’t require you to track your macros or calories.
Many people find the keto diet to be too restrictive and difficult, so they choose to follow a lazy keto approach.
Lazy keto can be a good option if you’re looking to lose weight, but don’t want to track every single thing you eat.
Low Carb High Fat.
Macros is short for macro-nutrients – these are the three nutrients that make up the majority of the food we eat: carbohydrates, proteins, and fats.
The keto diet is a high fat, low carb diet, which means you need to eat more fat than you normally would, and less carbs than you normally would.
The famous MCT Oil is a type of oil that is derived from coconut oil.
The Acronym MCT stands for Medium Chain Triglycerides, which are a type of saturated fat that is metabolized differently than other types of fat.
Medium Chain Triglycerides are a great source of energy and helps you feel fuller longer.
Metabolic Syndrome is a collection of conditions that increase your risk of heart disease, stroke, and type 2 diabetes.
Symptoms include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.
People with Metabolic Syndrome are often overweight or obese. Losing weight, eating a healthy diet, and getting regular exercise can help.
Micro-nutrients are essential nutrients that are required in very small amounts for the proper growth and development of an organism. They include vitamins and minerals.
MUFA stands for “Monounsaturated Fatty Acids”.
They are a type of fat that helps you stay in ketosis, and are abundant in avocados, olive oil, and nuts.
Net carbs are the carbs in a food that raise blood sugar levels.
To determine net carbs in a food, subtract the grams of fiber and sugar alcohols from the total carb count. For example, if a food has 10 grams of carbs and 5 grams of fiber, the net carbs count is 5 grams.
Some people have more success with a “total carbs” count of less than 20 grams rather than a net carbs count. This is a case by case basis. DON’T STARVE YOURSELF BECAUSE SOME WINGNUT SAYS IT’S A “BETTER” WAY TO KETO. You do you Boo!
Non Scale Victory. A victory that isn’t based on the number on the scale. For example, being able to fit into those jeans you haven’t been able to wear in years.
Sometimes, the results we want to see don’t necessarily reflect the number on the scale. In fact, often times, our non scale victory (NSV) is more important than the number on the scale.
Nutritional Ketosis is a metabolic state in which your body is using fat as its primary source of energy because of what you eat. We usually just say Ketosis.
Omega 3 is a set of essential fatty acids that our body needs but cannot produce on its own. It is important for maintaining heart health and brain functions.
The best way to get omega 3 fatty acids is by eating fatty fish like salmon at least twice a week.
Omega Six means a certain set of polyunsaturated fatty acids. The body needs small amounts of omega-6 fatty acids for good health, but most people consume too much.
The over-consumption of omega-6 fats can lead to inflammation, which is a major risk factor for heart disease, cancer, and other chronic diseases.
The Paleo/ Primal Diet is much like the Ketogenic diet in that it encourages the consumption of healthy fats, proteins, and veggies while shunning carbs and processed food. The difference is that it also allows for some fruit, sweet potatoes, and honey while Keto strictly restricts carbs (even the healthy kind).
Polyunsaturated fatty acids (PUFAs). PUFAs are a type of unsaturated fat that can be found in many plant-based oils, such as soybean, corn and sunflower oil.
See this post about Healthy Fat.
Standard American Diet. And it is SAD. The Standard American Diet is high in processed food, unhealthy fats, carbs and empty calories. It’s no wonder that the rates of obesity and chronic disease are skyrocketing.
If you want to be healthy, you need to avoid the Standard American Diet. I’ll die on that hill.
Standard Ketogenic Diet. The Standard Ketogenic Diet typically includes 75% fat, 20% protein, and 5% carbs.
It dissolves in water. Some research suggests that soluble fiber may help to lower cholesterol levels, reduce blood sugar levels, and promote weight loss. Psyllium Husk Powder, Broccoli and Avocados are great sources for this healthy fiber.
Very Low Carb Keto Diet
Way of Eating. As in the Keto Diet way of eating.
That’s all the Keto Glossary for now!
If you have any questions or additions, please feel free to ask in the comments below. 🙂