Here’s a entire guidelines of keto phrases alphabetized for you. It’s the good keto glossary and a list of keto abbreviations so that you’ll be capable of understand keto slang.
PLUS a quick keto FAQ.
If you happen to’re new proper right here you might have to be taught the learners data to keto, start keto, and choose some delicious low-carb keto recipes.
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What are keto acronyms?
A keto acronym (keto abbreviations) are the initials of an prolonged phrase, determine, phrase, or sentence to make it easy to remember. As an illustration, LCHF is the acronym for low-carb healthy-fat (or low-carb high-fat).
Keto meals routine glossary
The glossary is an alphabetized guidelines of names, keto phrases, and phrases with a quick clarification. You may title this the keto dictionary.
Atkins meals routine
The Atkins meals routine was the first customary low-carb meals routine written by Dr. Roberty Atkins throughout the Seventies. The Atkins meals routine is characterised by 4 phases. Induction part. Balancing part. Incredible-tuning part. Maintenance part.
Is Atkins the an identical as keto? In plenty of respects, positive. Every diets encourage keto-friendly meals nevertheless the longer you’re on the Atkins meals routine, you normally slowly enhance your carbs, you fine-tune your macros, and protein simply isn’t restricted.
Beta-hydroxybutyrate (BHB)
Beta-hydroxybutyrate (BHB) is an exogenous ketone produced by the liver when your physique is burning fat. BHB can be a typical keto complement.
Blood glucose (BG)
Sugar is half glucose and half fructose.
Blood glucose (blood sugar) is a measurement of how loads glucose is circulating in your blood.
Your basal metabolic price (resting metabolic price) is the minimal amount of energy your physique requires if you end up resting. It’s the facility (or power) you wish to perform elementary options similar to reparing cells, respiration, and pumping blood.
Carb counting
Whether or not or not you’re on a keto meals routine, low-carb meals routine, or high-protein low-carb meals routine, you’ll begin carb counting to ensure you don;t go over your on daily basis limit.
You might rely carbs using a carb counting app or use a paper carb monitoring meals journal.
CI/CO
Power in, power are a measurement of what variety of power have been consumed throughout the day as compared with what variety of power have been used by the use of day-to-day residing and prepare.
Clear keto
Clear keto is a ketogenic meals routine the place solely unprocessed complete meals are eaten. Keto shakes, keto bars, and keto takeouts are prevented.
Cyclical ketogenic meals routine (CKD)
A cyclical ketogenic meals routine is the place you cycle (swap) by the use of a strictly keto meals routine and higher carb days, “carb loading” days.
Dirty keto
The form of keto meals routine gives you further freedom on what you eat. If you happen to’re on the dirty keto meals routine, you solely wish to hint your macronutrients however it certainly wouldn’t matter the place these macronutrients come from. It could very effectively be junk meals, processed meals, takeouts, keto shakes, and keto bars.
Egg fast
An egg fast is the place you solely eat a meals routine of eggs and some added fat. You might have the benefit of boiled eggs, fried eggs, scrambled eggs, poached eggs, and even egg salad. An egg fast is a simple protein and fat fast.
Electrolytes
Electrolytes are salts and minerals. Electrolyte drinks normally comprise sodium, magnesium, calcium, and potassium.
You can purchase electrolyte sachets or make selfmade electrolyte drinks to help cease keto flu.
Erythritol
Erythritol is the most typical sweetener utilized in keto recipes to make them sugar-free. It’s a sugar alcohol. Sugar alcohols are non-absorbable carbohydrates so shouldn’t included in internet carbs. it’s among the many many manmade sweeteners that are keto-friendly.
Endogenous ketones
Endo = from the inside. Exo = from the pores and skin.
Endogenous ketones are ketones that are produced by the physique. The most common is beta-hydroxybutyrate (BHB).
Exogenous ketones (Ketone Esters and Ketone Salts)
Exogenous ketones are a keto complement. They’re manufactured and you buy them in a bottle.
Exogenous ketones (beta-hydroxybutyrate, acetoacetate, and acetone) are claimed to boost athletic performances and are used as a treatment for neurological issues along with dementia, Alzheimer’s, Parkinson’s, and epilepsy.
Exogenous ketones don’t promote weight discount. Better ranges of ketones REFLECT fat loss nevertheless they don’t CAUSE fat loss.
Fast 800 keto
The short 800 keto meals routine is a Mediterranean keto meals routine. It combines a ketogenic meals routine with intermittent fasting and a calorie-restricted 800-calorie day.
The short 800 meals routine restricts power to 800 power for 2 days of each week. The short 800 meals routine is that may allow you to flip your metabolic change to burning fat fast with a healthful Mediterranean low-carb keto meals routine.
Fat tailor-made
When you’ve got been on a ketogenic meals routine for some time, your physique begins to utilize fat as its foremost gasoline provide instead of sugar and carbs. It takes time to your physique to grow to be fat-adapted to burn fat successfully.
Fat bombs
Fat bombs are sugar-free high-fat snacks usually made with cream cheese, MCT oil, or coconut oil. You’ll have sweet fat bombs or savory fat bombs. They are going to curb your urge for meals with out elevating blood sugars.
Consuming a fat bomb can stop sugar cravings. Nonetheless it’s best to solely eat ample healthful fats to help administration your urge for meals. Your fat consumption simply isn’t a intention and doesn’t wish to reach a positive share. You want to burn your physique fat, not fat out of your meals consumption.
Fat fast (FF)
A fat fast is a meals routine that consists of primarily fat with minimal carbs and minimal protein. It kicks you into dietary ketosis fast nevertheless simply isn’t sustainable due to the dearth of protein and potential muscle loss.
Gluconeogenesis
Gluconeogenesis is the necessary strategy of your physique creating glucose from completely different substrates similar to amino acids (from protein) and glycerol (from fat) throughout the absence of dietary or saved glucose.
Hyperinsulinemia (HI)
When the physique is insulin-resistant, further insulin is required to lower and stabilize blood sugars to contained in the common ranges. The state of persistent extreme ranges of insulin referred to as hyperinsulinemia.
IIFYM
“If it fits your macros” describes as soon as it’s essential to eat meals that’s elevated carb nevertheless as long as it nonetheless fits inside your on daily basis carb limit and macros, you’ll be capable of eat it. It’s vitally similar to the dirty or lazy keto meals routine.
Insulin
The hormone insulin is made throughout the beta cells of the pancreas. Insulin helps the transportation of glucose into cells and reduces extreme blood sugar ranges.
Inulin
Inulin is a prebiotic soluble fiber that’s normally used to sweeten keto meals.
Insulin resistance (IR)
Insulin resistance (IR) is a physiological scenario the place cells cannot reply normally to insulin. The cells have grow to be proof in opposition to insulin and so further insulin is required to manage blood sugar ranges.
Having persistent extreme ranges of insulin may allow blood sugar ranges to stay contained in the common range and so delay the prognosis of type 2 diabetes for a number of years.
Intermittent fasting (IF)
Intermittent fasting is an intentional interval of not consuming. Fasting simply isn’t starvation. There are lots of types of intermittent fasting methods. 16:8, 18:6, 5:2, and even the water fast.
Keto (ketogenic meals routine)
A keto meals routine is a technique of consuming when you restrict your carbohydrate consumption to beneath 20g per day. You begin to gasoline your physique from protein and fat pretty than burning carbs or sugar.
As quickly as you reside this vogue for only a few weeks you’ll grow to be fat-adapted and begin to shed further kilos and actually really feel good alongside your keto journey.
Ketoacidosis
Ketoacidosis simply isn’t the an identical as dietary ketosis. Dietary ketosis is a very protected pure state when physique fat is being burned and ketones are produced.
Ketoacidosis is also referred to as diabetic ketoacidosis (DKA) is sort of utterly current in these with type 1 diabetes.
All through ketoacidosis, glucose throughout the blood is very low and ketones are dangerously extreme. It’s a dangerous effectively being scenario and might be lethal if not dealt with immediately.
Keto little one
Many girls uncover that their hormone imbalances are linked to insulin resistance, notably these with PCOS (polycystic ovarian syndrome). As soon as they deal with to reverse their resistance to insulin by the use of a keto lifestyle their hormones normally stabilize they normally naturally grow to be pregnant to make a keto little one.
Keto calculator
A keto calculator or macro calculator will calculate what variety of grams of carbs, fat, portion, and power you need on daily basis.
Keto flu
If you happen to start a keto meals routine you might endure from the keto flu. It’s not the true flu however it certainly gives you flu-like indicators similar to issues, tiredness, lethargy, and nausea. You might help to cease the keto flu by rising your electrolytes and fluids.
Ketones
Ketones are made throughout the physique from burning fat (endogenous ketones) or bought as a complement (exogenous ketones). Most likely essentially the most prevalent ketone the physique makes is beta-hydroxybutyrate (BHB). Ketones are a transparent gasoline that helps to gasoline the physique and thoughts.
Ketosis (dietary ketosis)
Ketosis (or dietary ketosis) is when our physique burns fat. When fat is broken down the liver produces ketones which might be measured throughout the blood, the breath, and the urine.
Ketosis means you’ve got ketone our our bodies circulating in your blood at ranges above 0.4 mmol/liter.
Lazy keto
The lazy keto meals routine is rather like dirty keto. Lazy keto requires no cooking. It’s with the flexibility to realize your macros by searching for ready-made meals, keto bars, keto shakes, and takeouts.
Lean physique mass (LBM)
That’s your supreme physique weight when you’re lean.
Low-carb healthy-fat (LCHF)
That could be a simple method to explain one of the best ways of consuming a variety of low-carb diets. Low-carb healthy-fat, or low-carb high-fat.
Macros (macronutrients)
There are 3 macronutrients. Fat, carbohydrates, and protein.
Medium chain triglycerides (MCT)
Medium-chain triglycerides (MCT) are saturated fats that are merely absorbed and easily remodeled into ketone our our bodies as compared with long-chain triglycerides. MCT oil goes on to the liver and is remodeled into ketones. MCT is current in coconut oil, lard, and butter.
Metabolic syndrome is a metabolic scenario that options weight issues, type 2, diabetes, coronary heart issues, lipid issues, irritation, and hypertension (hypertension).
Monounsaturated fatty acid (MUFA)
Monounsaturated fatty acids have ONE double carbon bond. This double bond simply isn’t saturated with hydrogen (subsequently the determine monounsaturated). This double bond is unstable and might be broken and oxidized.
Monounsaturated fats are present in olive oil peanut butter, avocados, and even meat. MUFA are moreover current in duck, rooster, pork, and beef.
Non-scale victory (NSV)
A non-scale victory is a progress that isn’t mirrored on the scales or by a reduction of physique weight. It could very effectively be that you just simply lose inches out of your waist, otherwise you’ll be capable of match a smaller pair of jeans, nevertheless you didn’t lose any weight.
One different widespread NSV is improved and deeper sleep, improved pores and pores and skin, and lowered irritation.
Paleo meals routine / primal meals routine
A paleo meals routine relies on what we predict paleo prehistoric individuals ate. Counting macros simply isn’t an infinite part of those who observe the paleo meals routine or primal meals routine. The form of meals routine focuses on what they eat and did it exist in paleolithic events.
It’s an evolutionary meals routine from the hunter-gatherer interval and so the paleo meals routine and primal meals routine don’t embrace milk as cows weren’t domesticated and farmed for his or her milk present. They’ve been killed for his or her meat. Meals like meat, eggs, nut, seeds, and berries are eaten.
Polyunsaturated fatty acids (PUFA)
The two foremost types of polyunsaturated fatty acids are Omega 3 and Omega 6. These are necessary fatty acids that the physique cannot make itself.
Omega 3 fatty acids are anti-inflammatory (oily fish, salmon, cod liver oil)), Omega 6 fatty acids are inflammatory (canola, soybean, rape seed oil). You’ll need to eat Omega 3:Omega 6 fatty acids throughout the ratio of 1:4.
Polyunsaturated fatty acids have many double bonds and shouldn’t saturated with hydrogen (subsequently the determine polyunsaturated). These double bonds are unstable and might be broken and oxidized.
Protein fast
It’s a meals routine that merely consists of protein.
Protein sparing modified fast (PSMF)
A protein-sparing modified fast (PSMF) is a selected low-carb and low-calorie meals routine that preserves muscle loss and promotes speedy weight discount.
The protein-sparing modified fast intently restricts power, fats and carbohydrates whereas rising protein-rich meals.
Saturated fats (SFA)
Saturated fat is usually current in meats, heavy whipping cream, butter, ghee, tallow, eggs, coconut oil, and palm oil.
Saturated fats haven’t any double carbon bonds and so are saturated with hydrogen. It’s essentially the most safe of fats, it has an prolonged shelf life, and a extreme smoke stage.
Discover out about healthful fats proper right here.
Commonplace American meals routine (SAD)
SAD is an acronym for the same old American meals routine which is high-carb and high-fat with minimal complete meals.
Commonplace ketogenic meals routine (SKD)
The standard ketogenic meals routine restricts carbohydrates to beneath 20g internet carbs per day.
Complete carbs vs internet carbs
Net carbs are the general carbs minus fiber.
To calculate internet carbs = full carbs minus fiber and sugar alcohols.
How loads you restrict your carbohydrates relies on what it’s essential to get hold of and your effectively being targets. It could very effectively be weight discount, to reinforce diabetic administration, to reinforce sleep apnoea, to reinforce mood, to chop again blood pressure, or controlling epileptic seizures.
Type 1 diabetes (T1D)
Type one diabetes is an autoimmune sickness the place the pancreas reduces or stops producing ample insulin to lower extreme blood glucose ranges.
Type one diabetes simply isn’t attributable to consuming an extreme quantity of sugar. It’s an autoimmune sickness the place the beta cells throughout the pancreas stop or reduce how the physique produces insulin.
Type 2 diabetes (T2D)
Type two diabetes is a reversible lifestyle sickness. It’s characterised by extreme blood sugar ranges, insulin resistance, and hyperinsulinemia.
Very low carb ketogenic meals routine (VLCKD)
A extremely low-carb ketogenic meals routine is rather like a ketogenic meals routine. You might get hold of dietary ketosis when you drop beneath 50g internet carbs per day, nevertheless a VLKD cuts carbs extra to beneath 20g internet carbs per day.
Water fasting
Water fasting is a time interval when anyone solely drinks water and eats no meals.
Method of consuming (WOE)
That’s an acronym for a person’s technique of consuming. It may talk about with any sort of meals routine.
Whoosh
The whoosh impression has two explanations.
1: When there could also be an preliminary speedy weight discount (whoosh) that’s thought of primarily water loss because you then stop shedding a number of kilos and hit a plateau.
2: Must you proceed to eat a strict meals routine nevertheless the scales have stopped transferring, normally there’s a delayed interval then you definitely definately begin to lose plenty of weight with a giant whoosh.
Zero-carb meals routine
A zero-carb meals routine has no carbohydrates. It’s a meals routine the place you’ll be capable of solely eat protein or fat.
Keto meals routine components acronyms
- ACV – apple cider vinegar
- AS – artificial sweetener
- BPC – bulletproof espresso
- BPT – bulletproof tea
- CO – coconut oil
- HMC – heavy whipping cream
- EVOO – extra virgin olive oil
Keto FAQ
What are the important pointers of keto?
The keto meals routine is consuming beneath 20 grams of internet carbohydrates per day. It’s a low-carb, extreme fat, cheap protein meals routine.
What are the three keto diets?
Sometimes these are thought of the carb limits to aim for:
<100g/day = cheap low-carb
<50g/day = low-carb meals routine
<20g/day = keto meals routine
How does keto impact your glycogen retailers?
Glycogen is how the physique retailers further glucose. Must you reduce your sugar and carb consumption you’ll profit from the glucose in your blood after which burn the glycogen. To replenish glycogen retailers, as you eat as soon as extra, your glucose ranges will rise and glycogen will assemble up as soon as extra in your liver and muscle tissue
What’s HIIT?
That’s an acronym for high-intensity interval teaching. It’s a sequence of fast intense exercise routines adopted by a quick rest.
What’s BMI?
BMI is the acronym for physique mass index. It’s a calculation of a person’s high and weight nevertheless is inaccurate and outdated on account of it doesn’t take into accounts if the burden is from fat or from muscle.
Do I’ve to eat grass-fed meat?
No, you’ll be capable of eat irrespective of meat you’ll be capable of afford, and irrespective of meat has the least processing and is raised in an ethical technique. Grass-fed is reported to have a better Omega 3 necessary fatty acid profile as compared with grain-fed meat.
