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What is Keto, and Is It Right for You?

Here at Gills Onions, we know the importance of maintaining a healthy, balanced lifestyle. For us, onions are a superfood and make a great addition to any diet plan.

One diet that has been growing in popularity over the past few years is the ketogenic diet. While several food groups are restricted or off-limits with this diet plan, onions are definitely on the table. Let’s take a quick look at the ketogenic lifestyle, what it entails, and its various pros and cons. 

BEFORE MAKING CHANGES TO YOUR DIET, PLEASE CONSULT A DOCTOR AND/OR A REGISTERED DIETICIAN

Origin: What is Keto?

The ketogenic diet first originated in the early 20th century as a way to help children suffering from epilepsy. Today, the ketogenic diet, Keto for short, has exploded as one of the most popular ways to lose weight. Practicing Keto involves limiting carbs to five percent of your caloric intake and increasing fat to seventy-five percent and protein to twenty percent. This combination, when followed for an extended period of time, triggers ketosis in the body. 

Benefits

By entering a state of ketosis, your body will begin to burn fat, rather than carbohydrates, which can lead to weight loss. People who follow Keto report feeling less hungry in comparison to other restrictive diets, because fat typically takes longer to break down.

Drawbacks

Keto is not a “quick fix” diet by any means. In order to see sustained weight loss, it can take weeks for your body to actually enter ketosis. People following this plan must then continue to adhere to the strict 75/20/5 ratios of fat, protein, and carbs. By limiting so many foods, participants often experience burnout after a while. 

Following this diet for long periods of time can also result in a variety of health issues including nutrient deficiencies, constipation, kidney problems, and the development of eating disorders. 

Should You Consider Keto?

The ketogenic lifestyle is not for everyone. Some people have success losing weight with this diet long term, while others report gaining any lost weight back after stopping Keto. You should consult your doctor before trying Keto, especially if you have any underlying health issues or pre-existing conditions. 

Is It Sustainable?

For most, Keto is not a sustainable diet long-term. However, the practice of monitoring your carbohydrate intake can be a helpful tool in regulating glucose levels over time. 

Tips for Dining At a Restaurant or While Travelling 

If you decide to try Keto, sticking to a restrictive diet can be tricky when you’re at a restaurant or on the go. Some common tricks and tips include:

  • Customize your side dishes at a restaurant to include only low-carb vegetables like onions, mushrooms, and broccoli
  • Request a cheese and nut platter when on airplanes to curb your hunger
  • Substitute dessert for unsweetened coffee or tea with heavy cream
  • Bring a variety of your favorite nuts to snack on during road trips or hotel stays

What Area of the Grocery Store to Shop In

Stick to the external aisles in the grocery store when following a Keto diet. You’ll notice you can find almost everything you need in fresh produce, meats, and dairy products, but be sure to take a special trip down the nuts/seeds and oils aisles.

Common Food Alternatives

  • Cauliflower rice and pizza crust 
  • Zucchini noodles
  • Sugar-free tomato sauce
  • Bell pepper halves or avocado halves as sandwich “buns”

Recipes

Baked Buffalo Cauliflower Bites

  • Beat 1 to 2 eggs
  • Blend almonds and spices in a food processor to create a “flour” 
  • Cover cauliflower pieces with egg and “flour” and bake at 400 degrees for 25 minutes
  • Mix baked cauliflower with prepared buffalo sauce until coated
  • Enjoy with blue cheese or ranch dressing, and a side of sliced carrots and celery

Chocolate Peanut Butter Bombs

  • Combine a block of cream cheese, 1½ cups unsweetened peanut butter, 1 cup coconut flour, ¼ cup Keto brown sugar substitute, and a dash of vanilla extract and salt in a bowl
  • Form the mixture into balls and freeze for one hour
  • Melt Keto-friendly dark chocolate with coconut oil, drizzle over formed balls, then freeze for another 10 minutes
  • Devour!

If you decide to try out the ketogenic diet, be sure to include plenty of Gills Onions in your meals. Onions are packed with nutrients, are low carb, and add delicious flavor.

Ready to try onions the Gills Way? For more information, contact our sales department