Here is a whole record of keto phrases alphabetized for you. It is the most effective keto glossary and an inventory 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 weight loss plan 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 weight loss plan
The Atkins weight loss plan was the primary well-liked low-carb weight loss plan written by Dr. Roberty Atkins within the Seventies. The Atkins weight loss plan is characterised by 4 phases. Induction section. Balancing section. High quality-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 weight loss plan, you typically slowly enhance your carbs, you fine-tune your macros, and protein just isn’t restricted.
Beta-hydroxybutyrate (BHB) is an exogenous ketone produced by the liver when your physique is burning fats. BHB can 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 fee (resting metabolic fee) is the minimal quantity of power your physique requires if you find yourself resting. It’s the power (or energy) it’s worthwhile to carry out primary capabilities equivalent to reparing cells, respiratory, and pumping blood.
Whether or not you might be on a keto weight loss plan, low-carb weight loss plan, or high-protein low-carb weight loss plan, you’ll start carb counting to make sure you don;t go over your every day restrict.
You’ll be able to depend 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 through day-to-day residing and train.
Clear keto is a ketogenic weight loss plan the place solely unprocessed entire meals are eaten. Keto shakes, keto bars, and keto takeouts are prevented.
Cyclical ketogenic weight loss plan (CKD)
A cyclical ketogenic weight loss plan is the place you cycle (swap) via a strictly keto weight loss plan and better carb days, “carb loading” days.
The sort of keto weight loss plan offers you extra freedom on what you eat. If you’re on the soiled keto weight loss plan, you solely want to trace your macronutrients nevertheless it does 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 weight loss plan of eggs and a few added fats. You’ll be able to 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 forestall keto flu.
Erythritol is the most typical 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 might be keto-friendly.
Endo = from the within. Exo = from the surface.
Endogenous ketones are ketones which might be produced by the physique. The most typical 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. Increased ranges of ketones REFLECT fats loss however they don’t CAUSE fats loss.
When you have got been on a ketogenic weight loss plan for a while, your physique begins to make use of fats as its important gas supply as a substitute of sugar and carbs. It takes time on your physique to develop into fat-adapted to burn fats effectively.
Fats bombs are sugar-free high-fat snacks often made with cream cheese, MCT oil, or coconut oil. You’ll be able to 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 you need to solely eat sufficient wholesome fat to assist management your urge for food. Your fats consumption just isn’t 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 weight loss plan that consists of primarily fats with minimal carbs and minimal protein. It kicks you into dietary ketosis quick however just isn’t sustainable as a result of lack of protein and potential muscle loss.
Gluconeogenesis is the important technique of your physique creating glucose from different substrates equivalent 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 inside the regular ranges. The state of persistent excessive ranges of insulin known as hyperinsulinemia.
“If it matches your macros” describes once 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 possibly can eat it. It is vitally just like the soiled or lazy keto weight loss plan.
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 develop into immune to insulin and so extra insulin is required to control blood sugar ranges.
Having persistent excessive ranges of insulin might enable blood sugar ranges to remain inside the regular vary and so delay the prognosis of sort 2 diabetes for a few years.
Intermittent fasting (IF)
Intermittent fasting is an intentional interval of not consuming. Fasting just isn’t hunger. There are a lot of kinds of intermittent fasting strategies. 16:8, 18:6, 5:2, and even the water quick.
Keto (ketogenic weight loss plan)
A keto weight loss plan is a manner of consuming once you prohibit your carbohydrate consumption to beneath 20g per day. You start to gas your physique from protein and fats fairly than burning carbs or sugar.
As soon as you reside this manner for a number of weeks you’ll develop into fat-adapted and start to shed weight and really feel nice alongside your keto journey.
Ketoacidosis just isn’t the identical as dietary ketosis. Dietary ketosis is a really secure pure state when physique fats is being burned and ketones are produced.
Ketoacidosis is also known as 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 could 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 via a keto life-style their hormones typically stabilize and so they naturally develop 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.
Whenever you begin a keto weight loss plan you might undergo from the keto flu. It’s not the true flu nevertheless it offers you flu-like signs equivalent to complications, tiredness, lethargy, and nausea. You’ll be able to assist to forestall the keto flu by rising your electrolytes and fluids.
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 gas that helps to gas 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 could be measured within the blood, the breath, and the urine.
Ketosis means you have got ketone our bodies circulating in your blood at ranges above 0.4 mmol/liter.
The lazy keto weight loss plan 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 splendid physique weight once you’re lean.
Low-carb healthy-fat (LCHF)
That is a straightforward strategy to describe the best way of consuming quite a lot 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 might be 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 just isn’t saturated with hydrogen (therefore the identify monounsaturated). This double bond is unstable and could 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 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 lowered irritation.
Paleo weight loss plan / primal weight loss plan
A paleo weight loss plan relies on what we predict paleo prehistoric people ate. Counting macros just isn’t an enormous a part of those that comply with the paleo weight loss plan or primal weight loss plan. The sort of weight loss plan focuses on what they eat and did it exist in paleolithic occasions.
It’s an evolutionary weight loss plan from the hunter-gatherer interval and so the paleo weight loss plan and primal weight loss 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 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). You will need to 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 could be damaged and oxidized.
It is a weight loss 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 weight loss 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 don’t have 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.
Study wholesome fat right here.
Normal American weight loss plan (SAD)
SAD is an acronym for the usual American weight loss plan which is high-carb and high-fat with minimal entire meals.
Normal ketogenic weight loss plan (SKD)
The usual ketogenic weight loss plan restricts carbohydrates to beneath 20g internet carbs per day.
Whole carbs vs internet carbs
Internet carbs are the overall carbs minus fiber.
To calculate internet carbs = whole carbs minus fiber and sugar alcohols.
How a lot you prohibit your carbohydrates relies 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 enough insulin to decrease excessive blood glucose ranges.
Kind one diabetes just isn’t 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 weight loss plan (VLCKD)
A really low-carb ketogenic weight loss plan is just like a ketogenic weight loss plan. You’ll be able to obtain dietary ketosis once you drop beneath 50g internet carbs per day, however a VLKD cuts carbs additional to beneath 20g internet carbs per day.
Water fasting is a time frame when somebody solely drinks water and eats no meals.
Manner of consuming (WOE)
That is an acronym for an individual’s manner of consuming. It might discuss with any sort of weight loss plan.
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 reducing weight and hit a plateau.
2: In case you proceed to eat a strict weight loss plan however the scales have stopped shifting, typically there’s a delayed interval then you definitely start to lose lots of weight with a big whoosh.
Zero-carb weight loss plan
A zero-carb weight loss plan has no carbohydrates. It’s a weight loss plan the place you possibly can solely eat protein or fats.
Keto weight loss plan substances 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 weight loss plan is consuming beneath 20 grams of internet carbohydrates per day. It’s a low-carb, excessive fats, average protein weight loss plan.
Usually these are thought to be the carb limits to purpose for:
<100g/day = average low-carb
<50g/day = low-carb weight loss plan
<20g/day = keto weight loss plan
Glycogen is how the physique shops extra glucose. In case 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 sequence 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 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 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.