This is an entire record of keto phrases alphabetized for you. It is the most effective keto glossary and a listing of keto abbreviations so you may perceive keto slang.
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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 regimen glossary
The glossary is an alphabetized record of names, keto phrases, and phrases with a brief clarification. You may name this the keto dictionary.
Atkins food regimen
The Atkins food regimen was the primary common low-carb food regimen written by Dr. Roberty Atkins within the Seventies. The Atkins food regimen is characterised by 4 phases. Induction section. Balancing section. Wonderful-tuning section. Upkeep section.
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 regimen, you typically slowly enhance your carbs, you fine-tune your macros, and protein shouldn’t be restricted.
Beta-hydroxybutyrate (BHB) is an exogenous ketone produced by the liver when your physique is burning fats. BHB can also be a typical 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 charge (resting metabolic charge) is the minimal quantity of power your physique requires when you’re resting. It’s the power (or energy) it’s worthwhile to carry out fundamental capabilities comparable to reparing cells, respiratory, and pumping blood.
Whether or not you might be on a keto food regimen, low-carb food regimen, or high-protein low-carb food regimen, you’ll start carb counting to make sure you don;t go over your every day restrict.
You may rely carbs utilizing a carb counting app or use a paper carb monitoring meals journal.
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 by way of day-to-day residing and train.
Clear keto is a ketogenic food regimen the place solely unprocessed entire meals are eaten. Keto shakes, keto bars, and keto takeouts are prevented.
Cyclical ketogenic food regimen (CKD)
A cyclical ketogenic food regimen is the place you cycle (swap) by a strictly keto food regimen and better carb days, “carb loading” days.
Any such keto food regimen offers you extra freedom on what you eat. If you’re on the soiled keto food regimen, you solely want to trace your macronutrients nevertheless it would not matter the place these macronutrients come from. It might be junk meals, processed meals, takeouts, keto shakes, and keto bars.
An egg quick is the place you solely eat a food regimen 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 straightforward protein and fats quick.
Electrolytes are salts and minerals. Electrolyte drinks typically include sodium, magnesium, calcium, and potassium.
You should purchase electrolyte sachets or make do-it-yourself electrolyte drinks to assist stop keto flu.
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 are usually not included in web carbs. it is among the many synthetic sweeteners which are keto-friendly.
Endo = from the within. Exo = from the skin.
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 remedy 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 regimen is a Mediterranean keto food regimen. It combines a ketogenic food regimen with intermittent fasting and a calorie-restricted 800-calorie day.
The quick 800 food regimen restricts energy to 800 energy for two days of every week. The quick 800 food regimen is that will help you flip your metabolic change to burning fats quick with a wholesome Mediterranean low-carb keto food regimen.
When you might have been on a ketogenic food regimen for a while, your physique begins to make use of fats as its important gasoline supply as an alternative of sugar and carbs. It takes time in your physique to turn into fat-adapted to burn fats effectively.
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 will curb your urge for food with out elevating blood sugars.
Consuming a fats bomb can cease sugar cravings. However you must solely eat sufficient wholesome fat to assist management your urge for food. Your fats consumption shouldn’t be a objective and doesn’t want to succeed in a sure share. You wish to burn your physique fats, not fats out of your meals consumption.
Fats quick (FF)
A fats quick is a food regimen that consists of primarily fats with minimal carbs and minimal protein. It kicks you into dietary ketosis quick however shouldn’t be sustainable as a result of lack of protein and potential muscle loss.
Gluconeogenesis is the important strategy of your physique creating glucose from different substrates comparable to amino acids (from protein) and glycerol (from fats) within the absence of dietary or saved glucose.
When the physique is insulin-resistant, extra insulin is required to decrease and stabilize blood sugars to throughout the regular ranges. The state of continual excessive ranges of insulin is known as hyperinsulinemia.
“If it matches your macros” describes while you wish to eat meals that’s greater carb however so long as it nonetheless matches inside your every day carb restrict and macros, you may eat it. It is vitally just like the soiled or lazy keto food regimen.
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 is a prebiotic soluble fiber that’s typically 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 proof against insulin and so extra insulin is required to control blood sugar ranges.
Having continual excessive ranges of insulin might permit blood sugar ranges to remain throughout the regular vary and so delay the analysis of sort 2 diabetes for a few years.
Intermittent fasting (IF)
Intermittent fasting is an intentional interval of not consuming. Fasting shouldn’t be hunger. There are a lot of kinds of intermittent fasting strategies. 16:8, 18:6, 5:2, and even the water quick.
Keto (ketogenic food regimen)
A keto food regimen is a means of consuming while you prohibit your carbohydrate consumption to beneath 20g per day. You start to gasoline your physique from protein and fats fairly than burning carbs or sugar.
As soon as you reside this manner 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 shouldn’t be 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 sometimes called diabetic ketoacidosis (DKA) is nearly completely present in these with sort 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.
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 a keto life-style their hormones typically stabilize and so they naturally turn into pregnant to make a keto child.
A keto calculator or macro calculator will calculate what number of grams of carbs, fats, portion, and energy you want every day.
Once you begin a keto food regimen you could endure from the keto flu. It’s not the true flu nevertheless it offers you flu-like signs comparable to complications, tiredness, lethargy, and nausea. You may assist to stop the keto flu by growing your electrolytes and fluids.
Ketones are made within the physique from burning fats (endogenous ketones) or purchased as a complement (exogenous ketones). Probably 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 might have ketone our bodies circulating in your blood at ranges above 0.4 mmol/liter.
The lazy keto food regimen is just 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 takeouts.
Lean physique mass (LBM)
That is your ideally suited physique weight while you’re lean.
Low-carb healthy-fat (LCHF)
That is a straightforward approach to describe the way in which of consuming a wide range of low-carb diets. Low-carb healthy-fat, or low-carb high-fat.
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, sort 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 shouldn’t be 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 might be that you just lose inches out of your waist, or you may match a smaller pair of denims, however you did not lose any weight.
One other widespread NSV is improved and deeper sleep, improved pores and skin, and diminished irritation.
Paleo food regimen / primal food regimen
A paleo food regimen relies on what we predict paleo prehistoric people ate. Counting macros shouldn’t be an enormous a part of those that observe the paleo food regimen or primal food regimen. Any such food regimen focuses on what they eat and did it exist in paleolithic instances.
It’s an evolutionary food regimen from the hunter-gatherer interval and so the paleo food regimen and primal food regimen don’t embrace milk as cows weren’t domesticated and farmed for his or her milk provide. They have been killed for his or her meat. Meals like meat, eggs, nut, seeds, and berries are eaten.
Polyunsaturated fatty acids (PUFA)
The 2 important kinds 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 are usually not saturated with hydrogen (therefore the identify polyunsaturated). These double bonds are unstable and might be damaged and oxidized.
This can be a food regimen 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 regimen that preserves muscle loss and promotes speedy weight reduction.
The protein-sparing modified quick closely restricts energy, fat and carbohydrates whereas growing 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 secure of fat, it has an extended shelf life, and a excessive smoke level.
Study wholesome fat right here.
Customary American food regimen (SAD)
SAD is an acronym for the usual American food regimen which is high-carb and high-fat with minimal entire meals.
Customary ketogenic food regimen (SKD)
The usual ketogenic food regimen restricts carbohydrates to beneath 20g web carbs per day.
Complete carbs vs web carbs
Web carbs are the whole carbs minus fiber.
To calculate web carbs = complete carbs minus fiber and sugar alcohols.
How a lot you prohibit your carbohydrates depends on what you wish to obtain and your well being objectives. It might be weight reduction, to enhance diabetic management, to enhance sleep apnoea, to enhance temper, to cut back blood strain, or controlling epileptic seizures.
Kind 1 diabetes (T1D)
Kind one diabetes is an autoimmune illness the place the pancreas reduces or stops producing adequate insulin to decrease excessive blood glucose ranges.
Kind one diabetes shouldn’t be attributable to consuming an excessive amount of sugar. It’s an autoimmune illness the place the beta cells within the pancreas cease or cut back how the physique produces insulin.
Kind 2 diabetes (T2D)
Kind two diabetes is a reversible life-style illness. It’s characterised by excessive blood sugar ranges, insulin resistance, and hyperinsulinemia.
Very low carb ketogenic food regimen (VLCKD)
A really low-carb ketogenic food regimen is just like a ketogenic food regimen. You may obtain dietary ketosis while you drop beneath 50g web carbs per day, however a VLKD cuts carbs additional to beneath 20g web carbs per day.
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 means of consuming. It could seek advice from any sort of food regimen.
The whoosh impact has two explanations.
1: When there’s an preliminary speedy weight reduction (whoosh) that’s considered primarily water loss since you then cease losing a few pounds and hit a plateau.
2: When you proceed to eat a strict food regimen however the scales have stopped shifting, typically there’s a delayed interval then you definitely start to lose quite a lot of weight with a big whoosh.
Zero-carb food regimen
A zero-carb food regimen has no carbohydrates. It’s a food regimen the place you may solely eat protein or fats.
Keto food regimen elements acronyms
- ACV – apple cider vinegar
- AS – synthetic sweetener
- BPC – bulletproof espresso
- BPT – bulletproof tea
- CO – coconut oil
- HMC – heavy whipping cream
- EVOO – further virgin olive oil
The keto food regimen is consuming beneath 20 grams of web carbohydrates per day. It’s a low-carb, excessive fats, reasonable protein food regimen.
Usually these are considered the carb limits to purpose for:
<100g/day = reasonable low-carb
<50g/day = low-carb food regimen
<20g/day = keto food regimen
Glycogen is how the physique shops extra glucose. When you cut 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 mass
That is an acronym for high-intensity interval coaching. It’s a collection of brief intense workout routines adopted by a brief relaxation.
BMI is the acronym for physique mass index. It’s a calculation of an individual’s peak and weight however is inaccurate and old-fashioned as a result of it doesn’t take into consideration if the burden is from fats or from muscle.
No, you may eat no matter meat you may afford, and no matter meat has the least processing and is raised in an moral means. Grass-fed is reported to have a greater Omega 3 important fatty acid profile in comparison with grain-fed meat.