The ketogenic, or “keto,” diet has gained popularity worldwide as an effective, low-carb way to promote weight loss, improve energy, and support various health benefits.
Whether you’re just starting keto or have been following it for a while, it can sometimes feel like learning a new language with all the jargon, abbreviations, and scientific terms.
To make your keto journey smoother, we’ve compiled a comprehensive glossary to help you understand essential keto terms and how they relate to your lifestyle.
A-D: Foundational Terms and Nutritional Basics
1. Atkins Diet:
A low-carbohydrate diet that served as a precursor to modern keto. The Atkins Diet reduces carbs in phases, beginning with very low carbs and gradually reintroducing them. The keto diet differs in consistently focusing on very low carb intake for sustained ketosis.
2. Blood Ketone Levels:
These are the levels of ketones in your blood, measured in millimoles per liter (mmol/L). The range for nutritional ketosis generally falls between 0.5-3.0 mmol/L. Testing ketone levels can help you track your body’s state of ketosis, typically done with blood ketone meters.
3. BHB (Beta-Hydroxybutyrate):
One of the primary ketones produced by the liver during ketosis. BHB is an energy molecule used by the body when glucose is low and serves as an alternative fuel source for the brain, muscles, and other organs.
4. Calories from Fat:
On a keto diet, calories primarily come from fat. This is because fats make up 70-75% of daily calories for keto followers, helping to maintain satiety and energy without raising blood sugar.
5. Carbohydrate Restriction:
Keto limits carbohydrates to 5-10% of daily calories (usually around 20-50 grams of carbs). By limiting carbs, the body is encouraged to use fat as its primary fuel, ultimately leading to ketosis.
6. Collagen:
A protein supplement that is highly compatible with keto, especially for those looking to support joint health, skin elasticity, and gut health. It can be added to smoothies, coffee, or other keto-friendly recipes.
7. Dietary Fiber:
Essential for digestion and gut health, fiber doesn’t break down into glucose. On keto, “net carbs” are often calculated by subtracting fiber from total carbs to determine the carbs impacting blood sugar.
8. Electrolytes:
Minerals such as sodium, potassium, magnesium, and calcium that become essential on keto. With low carbs, your body flushes electrolytes faster, often leading to muscle cramps or fatigue if not replenished. Electrolytes help maintain hydration and energy balance.
9. Exogenous Ketones:
Supplemental ketones that help increase ketone levels in the blood. They may provide a short-term energy boost or help the body enter ketosis faster, but they’re not a replacement for the diet itself.
10. Fat Adaptation:
The body’s transition from using carbohydrates to efficiently using fat as its primary fuel source. This process usually takes a few weeks and leads to increased energy and reduced sugar cravings.
E-K: Key Compounds and Ketogenic Principles
11. Glucose:
The simplest form of sugar, usually derived from carbohydrates. Keto minimizes glucose by reducing carbs, causing the body to turn to fat for energy instead of glucose.
12. Gluconeogenesis:
A metabolic process where the liver produces glucose from non-carb sources like protein. This is a normal, adaptive process that provides glucose when dietary intake is low.
13. Insulin:
A hormone that helps regulate blood sugar by allowing cells to absorb glucose. With fewer carbs, the body produces less insulin, often stabilizing blood sugar and reducing insulin resistance in some individuals.
14. Keto Flu:
A common experience when transitioning to keto, as the body adapts to burning fat for fuel. Symptoms may include headaches, fatigue, irritability, and muscle cramps, which usually resolve in a few days. Increasing electrolytes and hydration can help alleviate symptoms.
15. Keto Macros:
The ratio of macronutrients (fat, protein, carbs) typically followed on keto. A standard keto macro breakdown is around 70-75% fat, 20-25% protein, and 5-10% carbohydrates, helping maintain ketosis.
16. Ketogenesis:
The metabolic process in which the liver breaks down fatty acids to produce ketones. Ketogenesis becomes active when carb intake is low, supplying an alternative energy source for the body.
17. Ketoacidosis:
A dangerous condition where ketone levels are excessively high, causing blood acidity. This is rare in healthy individuals on a keto diet but can occur in uncontrolled diabetes. Ketoacidosis should not be confused with nutritional ketosis, which is safe for most people.
18. Ketones:
Molecules created by the liver from stored fat and used as an alternative energy source. The main ketones are acetoacetate, BHB, and acetone, each playing a unique role in fueling the body and brain.
19. Ketosis:
The metabolic state in which the body uses fat for fuel instead of carbohydrates, resulting in the production of ketones. This state can be achieved through carbohydrate restriction, fasting, or consuming exogenous ketones.
20. Keto-Friendly:
Refers to foods or products low in carbohydrates and generally high in fat or protein, making them suitable for a ketogenic lifestyle. Keto-friendly options usually contain fewer than 5 grams of net carbs per serving.
L-S: Lifestyle Terms and Sweeteners
21. LCHF (Low-Carb, High-Fat):
A dietary approach similar to keto but often less strict about carb limits. LCHF prioritizes healthy fats and moderate protein, reducing carbs significantly but not always to keto’s ultra-low levels.
22. Macros (Macronutrients):
The three main nutrients: fats, proteins, and carbohydrates. On keto, fat is the dominant macro, followed by protein, and a minimal amount of carbs.
23. MCT Oil (Medium-Chain Triglycerides):
A supplement derived from coconut oil that provides quick energy and supports ketone production. MCT oil is popular among keto followers for its easy digestion and rapid energy supply.
24. Metabolic Flexibility:
The body’s ability to efficiently switch between fuel sources, such as fats and carbohydrates. Keto can improve metabolic flexibility, making it easier for the body to rely on fat for energy.
25. Net Carbs:
A measure of carbs that impacts blood sugar, calculated by subtracting fiber and certain sugar alcohols from total carbs. Keto followers use net carbs to focus on carb sources that matter most for ketosis.
26. Nutritional Ketosis:
A safe level of ketosis achieved through diet alone, usually measured at 0.5-3.0 mmol/L of blood ketones. It’s the goal for most people following a ketogenic diet.
27. OMAD (One Meal a Day):
An intermittent fasting approach in which you eat one large meal daily. OMAD is sometimes practiced on keto to enhance fat-burning, though it may not suit everyone.
28. Polyunsaturated Fat:
A type of fat found in plant oils, nuts, seeds, and fish. While beneficial in moderation, it’s best to prioritize monounsaturated fats and saturated fats on keto.
29. Satiety:
A state of feeling full and satisfied, which high-fat, moderate-protein keto meals tend to support effectively. Satiety is key to reducing cravings and making keto sustainable.
30. Sugar Alcohols:
Low-calorie sweeteners that don’t spike blood sugar levels significantly. Common types include erythritol and xylitol, which are keto-friendly in moderation.
T-Z: Advanced Terms and Techniques
31. Targeted Keto:
A keto approach involving the intake of small amounts of carbs around workouts to boost athletic performance while maintaining ketosis for the rest of the day.
32. Total Carbs:
Refers to all carbohydrates in food, including fiber and sugar alcohols. Some keto followers count total carbs rather than net carbs to stay on the stricter side of carb intake.
33. Triglycerides:
A type of fat found in the blood. Lower levels of triglycerides are often observed in individuals following a keto diet, associated with improved heart health markers.
34. Unsaturated Fats:
Fats that are liquid at room temperature, including monounsaturated and polyunsaturated fats. Keto encourages healthy fats, with sources like olive oil, avocados, and nuts.
35. VLC (Very Low Carb):
A diet limiting carbs to below 50 grams per day, often used interchangeably with keto. VLC diets are beneficial for achieving and maintaining ketosis.
36. Whole Foods:
Unprocessed, natural foods without additives. Whole foods are favored on keto as they are nutrient-dense and free from hidden carbs or unhealthy ingredients.
37. Xylitol:
A sugar alcohol often used as a keto-friendly sweetener. It has a low glycemic index, meaning it doesn’t cause a rapid spike in blood sugar. However, it should be used sparingly and kept away from pets, as it’s toxic to dogs.
38. Zero-Carb Foods:
Foods with negligible or no carbohydrate content, such as meat, fish, eggs, and certain oils. These foods are foundational in a keto diet as they promote ketosis without impacting blood sugar.
Conclusion
Whether you’re new to keto or looking to deepen your understanding, this glossary can be your go-to resource as you navigate the ins and outs of the ketogenic lifestyle.
Familiarizing yourself with these terms will give you the tools to make informed decisions, tailor your keto approach, and stay committed to a healthier lifestyle. Keep this guide handy as you continue your keto journey!