What is a Keto Diet?
A Keto diet is a low-carb, high-fat diet (LCHF), also called a ‘Ketogenic’ diet. It is similar to the gluten-free Paleo and Atkins diets which you may have heard about.
It’s important to know that if done right (you consume very low carbs and high fats), your body will transition to a metabolic state called ketosis — this is where fat is converted to ketones in the liver. The ketones are then used to supply energy to the body instead of carbohydrates.
And before you know it, you’re body is a fat-burning machine!!
Here are a few things nurses are experiencing once on a keto diet:
- Increased energy levels
- Better sleep
- Improved mental clarity
- Dramatic weight loss
Before you begin a keto diet (or any diet), be sure to check with your doctor first. Some health conditions are not suited to maintain a low-carb, high-fat diet.
To learn more about the advantages and disadvantages of a ketogenic diet, read this literature review.
Tips for Nurses Who Keto
Pack your own lunch . . . every. single. day. (or night, if work night shift!).
- You’re more likely to pack a lunch if you have a lunch bag.
- Pack food you want to eat like macadamian nuts or cheese sticks.
- Make your sandwiches on keto bread
- Count your macros. Check out this simple keto calculator.
- Avoid alcohol, sugary food, grains and starches, fruit, and unhealthy fats like mayo and vegetable oils.
Eat your vegetables.
- Veggies are the carbs you’re supposed to be eating because they’re packed with vitamins and minerals your body needs.
- Keep total carbs under 50 grams daily. Some keto diets limit carbs to 20 or 30 grams per day.
Plan ahead
- Creating a keto plan prior to “going keto” will set you up for success.
- Know ahead of time which foods to eat and which ones to avoid. For example, the only foods that don’t contain carbs are meats and fats like butter and oils (olive oil and coconut oil).
- Be prepared to rethink how much fat you’ll be consuming. It’s kind of a head game initially, because you won’t be used to eating a lot of fat. Start with healthy fats like cooking with olive oil and eating avocados.
- Remember, you will need some protein (there’s protein in meat!), but don’t overdo it because protein can be converted into carbohydrates.
- Avoid high-processed foods as the majority of them contain carbs. Be ready to start preparing fresh foods at home for a successful keto diet routine.
Meal prep
Who doesn’t need help with this one?
- Create two lists of keto meals for the week: one for quick lunches and snacks and the other for keto meals you’ll cook at home.
- Keep it simple. Instead of planning 7 different keto lunches for the week, plan only 2 or 3 but buy enough to create 7 meals. Another tip is to use the same ingredients for several different types of meals. For example, air fry 4 chicken breasts for the week, then use it to create 4 different keto meals.
- Make your own keto bread and keto desserts at home. This is so easy, you won’t believe it. Info below . . .
Keto Bread
Learn how to make your own Keto Breads. This book includes 30+ keto-friendly bread recipes with 5 gram net carbs or less.
Keto Desserts
Who says you can’t do Keto and have dessert too?
Keto Desserts includes more than 55 simple and delicious grain-free, keto, and paleo dessert recipes.
How to Keto on Night Shift
The keto diet has been around for some time and many night shift workers have made it work.
Here are some tips and tricks for following a keto diet while working the night shift.
- Eat your largest keto meal when you wake up, prior to going in to work.
- Pack your own keto bag lunch for your next meal.
- Avoid snacking throughout the night.
- Some night shift workers recommend not eating at least 3 hours prior to sleeping.
Final consideration
If your current personal dietary restrictions require you to avoid foods like soy, eggs, nuts, dairy, or seafood, a ketogenic diet may be too limiting for you.
