When I started my keto- journey years ago, I joined some Facebook groups and was overwhelmed by all the terms used in discussions. Therefore we have created a keto dictionary to help all of you who want to learn more about the ketogenic (KETO) diet.
The keto diet is a low-carbohydrate, high-fat diet that aims at ketosis. Ketosis means that the body burns fat for fuel instead of glucose (sugar).
Keto dictionary
- Ketosis – a metabolic state where the body burns fat for fuel instead of glucose. This happens when limiting carbohydrate intake and increasing fat intake.
- Ketones – molecules produced by the liver during ketosis when the body breaks down fat for fuel. Ketones are measured from blood, urine, or breath.
- Fat adaptation – a state where the body has become efficient at burning fat for fuel instead of glucose. Typically occurs after several weeks of following a ketogenic diet.
- Macros (macronutrients) – are the three main nutrients that make up our diet in every nutrition method: carbohydrates, protein, and fat. The goal is to take most of the calories from fat (for example 75%), a moderate amount of protein (for example 20%), and fewer carbohydrates (for example 5%).
- Net carbs – the total amount of carbohydrates in a food item minus the amount of fiber. On a ketogenic diet, the goal is to limit net carbohydrate intake to around 20-50 grams per day.
- Electrolytes – minerals such as sodium, potassium, and magnesium are essential for bodily function. It is important to ensure the intake of electrolytes, as the keto diet can cause electrolyte imbalances.
- Exogenous ketones – are ketone supplements that are used to jump-start the production of ketones to get faster to ketosis. May also help with keto-flu symptoms. You can achieve the same effect by taking MCT- oil.
- MCT oil (medium-chain triglyceride) – is a type of fat that is quickly absorbed and converted into ketones. Many people on a ketogenic diet use MCT oil as a supplement to increase their fat intake. Made from coconut and good quality products don’t have any taste.
- ACV (apple cider vinegar) – consumed daily (always diluted!) can aid metabolism and weight loss.
- Erythritol – a sugar alcohol that is used as a natural zero-calorie sweetener on the keto diet. Erythritol’s glycemic index (GI) is 1.
- Stevia – a natural sweetener and sugar substitute is taken from the leaves of the plant Stevia rebaudiana. It’s glycemic index (GI) is 0.
- GI (Glycemic index) – Foods that have low GI, release glucose slowly and steadily, that’s what we are aiming for. Foods with high GI, release glucose rapidly, which we want to avoid.
- HWC – heavy whipping cream.
- BPC (bulletproof coffee) – a coffee beverage made with coffee, MCT oil, and grass-fed butter or ghee. It is often consumed as a breakfast replacement by those on a keto diet.
- Fat bombs – small sweet treats that contain mostly fat. Helps to increase fat intake and aid sugar cravings.
- Fathead dough – in our opinion the best keto dough for pizza and pies, etc.
- Cyclical ketogenic diet – a variation of the keto diet. Involves cycling of carbohydrate consumption with periods of strict ketosis.
- Targeted ketogenic diet – a variation of the keto diet. Involves consuming a small amount of carbohydrates before or after exercise to improve athletic performance.
- Dirty keto – a variation of the keto diet. Involves consuming processed and low-quality foods that are macro-wise ketogenic.
- Clean keto – a variation of the keto diet. Involves consuming whole, nutrient-dense foods that are high in healthy fats and low in carbohydrates. Contains often a lot of organic foods.
- Lazy keto – people on a lazy keto stick to keto-approved foods without calculating macros.
- Keto ratio – a ratio of grams of fat to grams of protein plus carbohydrates. Typically 4:1, meaning that for every gram of protein and carbohydrates consumed, four grams of fat are consumed.
- Keto flu – a series of symptoms that some people experience during the first or two weeks of starting a ketogenic diet. May include flu-like symptoms, headaches, fatigue, and nausea.
- Egg fast – some people on the keto diet do egg fasts, meaning that they consume only eggs for a day or two.
- IF Intermittent fasting– many combine a ketogenic diet and IF to maximize fat burning. 16/8 is very popular, then you eat all your meals in an 8-hour timespan and fast for 16 hours.
- OMAD (one meal a day)- a form of intermittent fasting where you eat only once a day.
- Whoosh – rapid weight loss at the beginning of the keto diet. Usually, most of the lost weight is water.
- LCHF/HFLC: low carb high-fat / high-fat low carb.
- NSV (Non-scale victory)- increased energy, losing inches, getting out of medication, better sleep, etc.
- WOE (way of eating) – keto woe refers to the keto lifestyle instead of a diet.
- KETO 2.0 more vegetables, fish instead of meat, and plant-based fats. Higher on the carbs, lower on the fats. Read more here.
Are we missing a term? Comment, and we can add it to the list.