Here is a whole listing of keto phrases alphabetized for you. It is one of the best keto glossary and a listing of keto abbreviations so you possibly can perceive keto slang.
PLUS a fast keto FAQ.
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What are keto acronyms?
A keto acronym (keto abbreviations) are the initials of an extended phrase, identify, phrase, or sentence to make it straightforward to recollect. For instance, LCHF is the acronym for low-carb healthy-fat (or low-carb high-fat).
Keto food plan glossary
The glossary is an alphabetized listing of names, keto phrases, and phrases with a brief rationalization. You possibly can name this the keto dictionary.
Atkins food plan
The Atkins food plan was the primary in style low-carb food plan written by Dr. Roberty Atkins within the Nineteen Seventies. The Atkins food plan is characterised by 4 phases. Induction part. Balancing part. Effective-tuning part. Upkeep part.
Is Atkins the identical as keto? In lots of respects, sure. Each diets encourage keto-friendly meals however the longer you might be on the Atkins food plan, you usually slowly improve your carbs, you fine-tune your macros, and protein isn’t restricted.
Beta-hydroxybutyrate (BHB)
Beta-hydroxybutyrate (BHB) is an exogenous ketone produced by the liver when your physique is burning fats. BHB can also be a standard keto complement.
Blood glucose (BG)
Sugar is half glucose and half fructose.
Blood glucose (blood sugar) is a measurement of how a lot glucose is circulating in your blood.
Your basal metabolic price (resting metabolic price) is the minimal quantity of vitality your physique requires if you find yourself resting. It’s the vitality (or energy) it is advisable to carry out fundamental capabilities similar to reparing cells, respiration, and pumping blood.
Carb counting
Whether or not you might be on a keto food plan, low-carb food plan, or high-protein low-carb food plan, you’ll start carb counting to make sure you don;t go over your each day restrict.
You may rely carbs utilizing a carb counting app or use a paper carb monitoring meals journal.
CI/CO
Energy in, energy are a measurement of what number of energy have been consumed within the day in comparison with what number of energy have been used through day-to-day residing and train.
Clear keto
Clear keto is a ketogenic food plan the place solely unprocessed complete meals are eaten. Keto shakes, keto bars, and keto takeouts are averted.
Cyclical ketogenic food plan (CKD)
A cyclical ketogenic food plan is the place you cycle (swap) by way of a strictly keto food plan and better carb days, “carb loading” days.
Soiled keto
This sort of keto food plan provides you extra freedom on what you eat. If you’re on the soiled keto food plan, you solely want to trace your macronutrients nevertheless it does not matter the place these macronutrients come from. It may very well be junk meals, processed meals, takeouts, keto shakes, and keto bars.
Egg quick
An egg quick is the place you solely eat a food plan of eggs and a few added fats. You may get pleasure from boiled eggs, fried eggs, scrambled eggs, poached eggs, and even egg salad. An egg quick is a simple protein and fats quick.
Electrolytes
Electrolytes are salts and minerals. Electrolyte drinks usually include sodium, magnesium, calcium, and potassium.
You should purchase electrolyte sachets or make selfmade electrolyte drinks to assist forestall keto flu.
Erythritol
Erythritol is the commonest sweetener utilized in keto recipes to make them sugar-free. It’s a sugar alcohol. Sugar alcohols are non-absorbable carbohydrates so usually are not included in internet carbs. it is among the many synthetic sweeteners which are keto-friendly.
Endogenous ketones
Endo = from the within. Exo = from the surface.
Endogenous ketones are ketones which are produced by the physique. The commonest is beta-hydroxybutyrate (BHB).
Exogenous ketones (Ketone Esters and Ketone Salts)
Exogenous ketones are a keto complement. They’re manufactured and you purchase them in a bottle.
Exogenous ketones (beta-hydroxybutyrate, acetoacetate, and acetone) are claimed to spice up athletic performances and are used as a therapy for neurological problems together with dementia, Alzheimer’s, Parkinson’s, and epilepsy.
Exogenous ketones don’t promote weight reduction. Larger ranges of ketones REFLECT fats loss however they don’t CAUSE fats loss.
Quick 800 keto
The quick 800 keto food plan is a Mediterranean keto food plan. It combines a ketogenic food plan with intermittent fasting and a calorie-restricted 800-calorie day.
The quick 800 food plan restricts energy to 800 energy for two days of every week. The quick 800 food plan is that can assist you flip your metabolic change to burning fats quick with a wholesome Mediterranean low-carb keto food plan.
Fats tailored
When you’ve been on a ketogenic food plan for a while, your physique begins to make use of fats as its important gasoline supply as a substitute of sugar and carbs. It takes time on your physique to turn into fat-adapted to burn fats effectively.
Fats bombs
Fats bombs are sugar-free high-fat snacks normally made with cream cheese, MCT oil, or coconut oil. You may have candy fats bombs or savory fats bombs. They’ll curb your urge for food with out elevating blood sugars.
Consuming a fats bomb can cease sugar cravings. However it’s best to solely eat sufficient wholesome fat to assist management your urge for food. Your fats consumption isn’t a objective and doesn’t want to achieve a sure proportion. You wish to burn your physique fats, not fats out of your meals consumption.
Fats quick (FF)
A fats quick is a food plan that consists of primarily fats with minimal carbs and minimal protein. It kicks you into dietary ketosis quick however isn’t sustainable because of the lack of protein and potential muscle loss.
Gluconeogenesis
Gluconeogenesis is the important means of your physique creating glucose from different substrates similar to amino acids (from protein) and glycerol (from fats) within the absence of dietary or saved glucose.
Hyperinsulinemia (HI)
When the physique is insulin-resistant, extra insulin is required to decrease and stabilize blood sugars to inside the regular ranges. The state of persistent excessive ranges of insulin is named hyperinsulinemia.
IIFYM
“If it suits your macros” describes whenever you wish to eat meals that’s larger carb however so long as it nonetheless suits inside your each day carb restrict and macros, you possibly can eat it. It is rather much like the soiled or lazy keto food plan.
Insulin
The hormone insulin is made within the beta cells of the pancreas. Insulin helps the transportation of glucose into cells and reduces excessive blood sugar ranges.
Inulin
Inulin is a prebiotic soluble fiber that’s usually used to sweeten keto meals.
Insulin resistance (IR)
Insulin resistance (IR) is a physiological situation the place cells can not reply usually to insulin. The cells have turn into immune to insulin and so extra insulin is required to control blood sugar ranges.
Having persistent excessive ranges of insulin could enable blood sugar ranges to remain inside the regular vary and so delay the analysis of kind 2 diabetes for a few years.
Intermittent fasting (IF)
Intermittent fasting is an intentional interval of not consuming. Fasting isn’t hunger. There are numerous sorts of intermittent fasting strategies. 16:8, 18:6, 5:2, and even the water quick.
Keto (ketogenic food plan)
A keto food plan is a manner of consuming whenever you prohibit your carbohydrate consumption to beneath 20g per day. You start to gasoline your physique from protein and fats reasonably than burning carbs or sugar.
As soon as you reside this fashion for a couple of weeks you’ll turn into fat-adapted and start to shed weight and really feel nice alongside your keto journey.
Ketoacidosis
Ketoacidosis isn’t the identical as dietary ketosis. Dietary ketosis is a really protected pure state when physique fats is being burned and ketones are produced.
Ketoacidosis is also known as diabetic ketoacidosis (DKA) is nearly solely present in these with kind 1 diabetes.
Throughout ketoacidosis, glucose within the blood is extraordinarily low and ketones are dangerously excessive. It’s a harmful well being situation and might be deadly if not handled instantly.
Keto child
Many ladies uncover that their hormone imbalances are linked to insulin resistance, particularly these with PCOS (polycystic ovarian syndrome). Once they handle to reverse their resistance to insulin by way of a keto way of life their hormones usually stabilize they usually naturally turn into pregnant to make a keto child.
Keto calculator
A keto calculator or macro calculator will calculate what number of grams of carbs, fats, portion, and energy you want every day.
Keto flu
Whenever you begin a keto food plan you could undergo from the keto flu. It’s not the true flu nevertheless it provides you flu-like signs similar to complications, tiredness, lethargy, and nausea. You may assist to stop the keto flu by rising your electrolytes and fluids.
Ketones
Ketones are made within the physique from burning fats (endogenous ketones) or purchased as a complement (exogenous ketones). Essentially the most prevalent ketone the physique makes is beta-hydroxybutyrate (BHB). Ketones are a clear gasoline that helps to gasoline the physique and mind.
Ketosis (dietary ketosis)
Ketosis (or dietary ketosis) is when our physique burns fats. When fats is damaged down the liver produces ketones which might be measured within the blood, the breath, and the urine.
Ketosis means you’ve ketone our bodies circulating in your blood at ranges above 0.4 mmol/liter.
Lazy keto
The lazy keto food plan is much like soiled keto. Lazy keto requires no cooking. It is having the ability to attain your macros by shopping for ready-made meals, keto bars, keto shakes, and takeout. Lazy keto snacks might be purchased or made in only a few minutes.
Lean physique mass (LBM)
That is your supreme physique weight whenever you’re lean.
Low-carb healthy-fat (LCHF)
That is a simple option to describe the best way of consuming a wide range of low-carb diets. Low-carb healthy-fat, or low-carb high-fat.
Macros (macronutrients)
There are 3 macronutrients. Fats, carbohydrates, and protein.
Medium chain triglycerides (MCT)
Medium-chain triglycerides (MCT) are saturated fat which are simply absorbed and simply transformed into ketone our bodies in comparison with long-chain triglycerides. MCT oil goes on to the liver and is transformed into ketones. MCT is present in coconut oil, lard, and butter.
Metabolic syndrome is a metabolic situation that features weight problems, kind 2, diabetes, heart problems, lipid problems, irritation, and hypertension (hypertension).
Monounsaturated fatty acid (MUFA)
Monounsaturated fatty acids have ONE double carbon bond. This double bond isn’t saturated with hydrogen (therefore the identify monounsaturated). This double bond is unstable and might be damaged and oxidized.
Monounsaturated fat are current in olive oil peanut butter, avocados, and even meat. MUFA are additionally present 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 discount of physique weight. It may very well be that you simply lose inches out of your waist, or you possibly can match a smaller pair of denims, however you did not lose any weight.
One other frequent NSV is improved and deeper sleep, improved pores and skin, and diminished irritation.
Paleo food plan / primal food plan
A paleo food plan relies on what we predict paleo prehistoric people ate. Counting macros isn’t an enormous a part of those that comply with the paleo food plan or primal food plan. This sort of food plan focuses on what they eat and did it exist in paleolithic occasions.
It’s an evolutionary food plan from the hunter-gatherer interval and so the paleo food plan and primal food plan don’t embrace milk as cows weren’t domesticated and farmed for his or her milk provide. They had been killed for his or her meat. Meals like meat, eggs, nut, seeds, and berries are eaten.
Polyunsaturated fatty acids (PUFA)
The 2 important sorts of polyunsaturated fatty acids are Omega 3 and Omega 6. These are important fatty acids that the physique can not 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). It is very important eat Omega 3:Omega 6 fatty acids within the ratio of 1:4.
Polyunsaturated fatty acids have many double bonds and usually are not saturated with hydrogen (therefore the identify polyunsaturated). These double bonds are unstable and might be damaged and oxidized.
Protein quick
This can be a food plan that simply consists of protein.
Protein sparing modified quick (PSMF)
A protein-sparing modified quick (PSMF) is a particular low-carb and low-calorie food plan that preserves muscle loss and promotes speedy weight reduction.
The protein-sparing modified quick closely restricts energy, fat and carbohydrates whereas rising protein-rich meals.
Saturated fat (SFA)
Saturated fats is mostly present in meats, heavy whipping cream, butter, ghee, tallow, eggs, coconut oil, and palm oil.
Saturated fat haven’t any double carbon bonds and so are saturated with hydrogen. It’s the most steady of fat, it has an extended shelf life, and a excessive smoke level.
Find out about wholesome fat right here.
Customary American food plan (SAD)
SAD is an acronym for the usual American food plan which is high-carb and high-fat with minimal complete meals.
Customary ketogenic food plan (SKD)
The usual ketogenic food plan restricts carbohydrates to beneath 20g internet carbs per day.
Whole carbs vs internet carbs
Web carbs are the entire carbs minus fiber.
To calculate internet carbs = whole carbs minus fiber and sugar alcohols.
How a lot you prohibit your carbohydrates depends on what you wish to obtain and your well being targets. It may very well be weight reduction, to enhance diabetic management, to enhance sleep apnoea, to enhance temper, to scale back blood strain, or controlling epileptic seizures.
Sort 1 diabetes (T1D)
Sort one diabetes is an autoimmune illness the place the pancreas reduces or stops producing ample insulin to decrease excessive blood glucose ranges.
Sort one diabetes isn’t brought on by consuming an excessive amount of sugar. It’s an autoimmune illness the place the beta cells within the pancreas cease or scale back how the physique produces insulin.
Sort 2 diabetes (T2D)
Sort two diabetes is a reversible way of life illness. It’s characterised by excessive blood sugar ranges, insulin resistance, and hyperinsulinemia.
Very low carb ketogenic food plan (VLCKD)
A really low-carb ketogenic food plan is much like a ketogenic food plan. You may obtain dietary ketosis whenever you drop beneath 50g internet carbs per day, however a VLKD cuts carbs additional to beneath 20g internet carbs per day.
Water fasting
Water fasting is a time frame when somebody solely drinks water and eats no meals.
Approach of consuming (WOE)
That is an acronym for an individual’s manner of consuming. It could seek advice from any kind of food plan.
Whoosh
The whoosh impact has two explanations.
1: When there’s an preliminary speedy weight reduction (whoosh) that’s regarded as primarily water loss since you then cease dropping pounds and hit a plateau.
2: For those who proceed to eat a strict food plan however the scales have stopped transferring, usually there’s a delayed interval then you definately start to lose numerous weight with a big whoosh.
Zero-carb food plan
A zero-carb food plan has no carbohydrates. It’s a food plan the place you possibly can solely eat protein or fats.
Keto food plan components acronyms
- ACV – apple cider vinegar
- AS – synthetic sweetener
- BPC – bulletproof espresso
- BPT – bulletproof tea
- CO – coconut oil
- HMC – heavy whipping cream
- EVOO – additional virgin olive oil
Keto FAQ
The keto food plan is consuming beneath 20 grams of internet carbohydrates per day. It’s a low-carb, excessive fats, average protein food plan.
Typically these are considered the carb limits to goal for:
<100g/day = average low-carb
<50g/day = low-carb food plan
<20g/day = keto food plan
Glycogen is how the physique shops extra glucose. For those who scale back your sugar and carb consumption you’ll make the most of the glucose in your blood after which burn the glycogen. To replenish glycogen shops, as you eat once more, your glucose ranges will rise and glycogen will construct up once more in your liver and muscle groups
That is an acronym for high-intensity interval coaching. It’s a collection of quick intense workouts adopted by a brief relaxation.
BMI is the acronym for physique mass index. It’s a calculation of an individual’s top and weight however is inaccurate and old-fashioned as a result of it doesn’t have in mind if the load is from fats or from muscle.
No, you possibly can eat no matter meat you possibly can afford, and no matter meat has the least processing and is raised in an moral manner. Grass-fed is reported to have a greater Omega 3 important fatty acid profile in comparison with grain-fed meat.
