Dante Carrillo
The keto reset diet is a pared-down version of the keto diet, which aims to reboot your metabolism in 21 days and burn fat. It is a low-carb, high-fat, and moderate-protein diet that aims to put your body into a metabolic state called ketosis, where it burns stored fat instead of carbohydrates for energy. To achieve this, the keto reset diet recommends consuming healthy fats like avocado and olive oil, moderate amounts of protein from sources such as pastured eggs, fatty fish, and cheese, and limiting carbohydrate intake to less than 20 grams of net carbs per day. This diet is claimed to be a simpler version of the keto diet, making it easier to follow and potentially leading to better weight loss results.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | Less than 20 grams of net carbs per day |
| Fats | High intake of healthy fats like avocado and olive oil |
| Proteins | Moderate intake of proteins |
| Calories | Not mentioned |
| Food items | Bacon, butter, pastured eggs, fatty fish, cheese, non-starchy vegetables, some fruits |
| Intermittent fasting | Yes |
| HIIT | Yes |
| Time taken | 21 days |
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What You'll Learn
High-quality protein sources
Animal proteins are a cornerstone of the keto diet. Pastured eggs are a great option, as they are nutrient-dense and provide essential amino acids. Fatty fish, such as salmon and mackerel, are rich in healthy fats and protein, contributing to your fat intake while providing ample protein. Additionally, grass-fed beef and lamb are excellent choices, offering high-quality protein along with conjugated linoleic acid, a type of fat with potential health benefits. Poultry, pork, and wild game meat are also good options for animal-based proteins.
When it comes to plant-based proteins, nuts and seeds are excellent choices. For example, almonds, walnuts, pumpkin seeds, and hemp seeds are nutrient-dense and provide healthy fats and protein. Additionally, consider incorporating high-protein plant-based sources like tofu, tempeh, and edamame beans into your diet. These options are not only rich in protein but also provide essential nutrients and fibre, supporting your overall health.
It's important to note that while cheese is a good source of protein, it should be consumed in moderation due to its high-fat content. Full-fat dairy products, such as cheese, cream, and full-fat yogurt, can be included in moderation as they provide both protein and healthy fats. However, always be mindful of your overall fat and calorie intake to ensure you're meeting your nutritional goals.
By including a variety of high-quality protein sources in your keto diet, you can ensure you're getting sufficient essential amino acids to support your body's optimal functioning while also enjoying the benefits of a nutritionally balanced diet.
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Healthy fats
The keto reset diet is a pared-down version of the keto diet, which aims to reboot your metabolism and burn fat. It is a low-carb, high-fat, and moderate-protein diet. The diet recommends healthy fats to comprise around 55-60% of your caloric intake.
Avocados and olive oil are excellent plant-based sources of healthy fats. Non-starchy vegetables, such as leafy greens (kale, spinach), cruciferous vegetables (broccoli, cauliflower), and root vegetables (carrots, turnips), are recommended to increase nutrient intake while keeping carbs low.
Some fruits can be included in the keto reset diet but should be consumed in moderation due to their higher sugar content. It is important to avoid low-quality fats like vegetable oils and focus on healthy fats to ensure the diet's effectiveness and potential health benefits.
The keto reset diet promotes a metabolic state called ketosis, where the body uses fat as its primary energy source instead of glucose. This can lead to reduced body fat, improved physical performance, better blood sugar control, and enhanced mental clarity.
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Non-starchy vegetables
The keto reset diet is a pared-down version of the keto diet, which aims to reboot your metabolism and burn fat. The keto diet is a low-carb, high-fat, and moderate-protein diet. It aims to drive your body into a metabolic state called ketosis, where your body burns stored fat instead of carbohydrates for energy.
- Leafy greens: Kale and spinach are nutrient-dense and low in net carbs, making them excellent choices for a keto diet.
- Cruciferous vegetables: Broccoli and cauliflower are examples of cruciferous vegetables that are rich in fibre and various vitamins and minerals.
- Root vegetables: Carrots and turnips are root vegetables that can be included in moderation, as they are higher in carbs than other non-starchy vegetables.
- Mushrooms: These are low in carbs and calories, making them a versatile addition to keto meals.
- Eggplant: Eggplants are low in net carbs and can be prepared in a variety of ways, making them a tasty and keto-friendly option.
- Squash: Squash is a versatile vegetable that can be used in a variety of keto recipes.
- Zucchini: Zucchini is a type of summer squash that is low in carbs and can be used in a variety of dishes, such as zucchini noodles or grilled zucchini slices.
- Bell peppers: Bell peppers are colourful and crunchy, adding flavour and texture to keto meals while keeping carb counts low.
- Cucumbers: These are refreshing and hydrating, making them a great addition to salads or snacks.
- Artichokes: Artichokes are a unique vegetable that can be enjoyed in various dishes, providing fibre and nutrients while being low in net carbs.
It is important to note that while non-starchy vegetables are a healthy and recommended part of the keto diet, they should be consumed in conjunction with healthy fats and moderate protein sources. Additionally, some people may find that they need to monitor their carbohydrate intake even within the non-starchy vegetable category to ensure they stay within their desired carb limits.
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Fruits in moderation
The keto reset diet is a pared-down version of the keto diet, which aims to reboot your metabolism and burn fat. It is a low-carb, high-fat, and moderate-protein diet.
Fruits are typically removed from the keto diet because they contain sugars and carbohydrates. However, some fruits can be consumed in moderation as they are lower in carbohydrates and sugars. These include:
- Avocado, which is low in carbohydrates and high in healthy fats.
- Coconut, which is also low in carbohydrates and rich in fats.
- Raspberries, blackberries, and strawberries can be consumed in small amounts as they are lower in net carbs than other fruits.
- A small amount of watermelon can be consumed occasionally during the summer.
- A quarter of an apple can be included in a salad without disrupting the diet.
- A quarter of an orange can be consumed.
It is important to note that while these fruits are considered keto-friendly, they should still be consumed in moderation as part of the keto reset diet.
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Intermittent fasting
There are several ways to do intermittent fasting, including the popular 5:2 method, where five days are normal eating, and two are extremely low-calorie fast days. Another popular method is the 16/8 method, which involves eating during an eight-hour window and fasting for the remaining 16 hours of the day.
Combining intermittent fasting with the keto reset diet may be especially beneficial for those who have struggled to reach ketosis with the keto diet alone. During fasting, your body's fuel source shifts from carbohydrates to fats, which is the principle behind the keto diet. This can lead to a reduction in insulin levels and an increase in ketones, promoting the burning of fat for energy.
It is important to note that combining these two approaches may not be suitable for everyone. While it is likely safe for most people, pregnant or breastfeeding women and those with a history of disordered eating should avoid intermittent fasting. Additionally, there is a lack of rigorous research on the combined approach, and it has not been proven specifically for weight loss.
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Frequently asked questions
The keto reset diet is a pared-down version of the keto diet. It is a 21-day program that aims to reboot your metabolism and burn fat by changing the way your body fuels itself. Instead of burning carbohydrates, your body will start burning stored fat as a source of energy.
The keto reset diet is a low-carb, high-fat, and moderate-protein diet. You can eat foods such as avocado, olive oil, bacon, butter, eggs, fatty fish (e.g. salmon, mackerel), grass-fed beef, lamb, poultry, pork, and wild game meat. Non-starchy vegetables such as leafy greens (e.g. kale, spinach), broccoli, cauliflower, carrots, mushrooms, tomatoes, eggplant, squash, zucchini, bell peppers, cucumbers, and artichokes are also recommended. Some fruits can be included but should be consumed in moderation due to their higher sugar content.
The keto reset diet can lead to weight loss, improved physical performance, reduced inflammation, better blood sugar control, and enhanced mental clarity and focus. It may also help regulate blood sugar levels, which is beneficial for people with diabetes or prediabetes. Additionally, the diet can reduce appetite, making it easier to stick to a healthy eating plan and reduce caloric intake.
The keto reset diet may increase "bad" cholesterol (LDL) and reduce the intake of certain nutrients such as folate, vitamin C, magnesium, and fiber. It is also important to note that the keto diet includes a high consumption of fat, which may be unhealthy if eaten in excess, particularly for those with an increased risk of heart disease. Therefore, it is recommended to consult a healthcare professional before starting any new diet, especially if you have existing health concerns.
