Everything You Need to Know About the Keto Diet

It’s not a plan you have to buy or sign up for.

It’s not special food you have to have delivered or even a complicated book you have to read. The keto diet is simply a shift in how you eat that claims to turn your body into a fat-burning machine.

The ketogenic diet is a high fat, low carb eating plan. Eating more fats and very true carbs put your body into ketosis, a metabolic state where your body burns fat instead of carbs for fuel, often leading to rapid and substantial weight loss. And let’s face it, Keto is everywhere! Instagram, Pinterest, YouTube and people in your own life are all singing the praises of a ketogenic diet.

It works. And its not hard to stick with. That was my biggest thing.

The reason keto was so helpful for me is because it completely broke my addiction to carbohydrates.

I lost 40 pounds in 12 weeks!

Steak… burgers… bacon… even cheese and you lose weight! The keto craze has thousands of people trading in their carbs for a high fat frenzy, and they say they don’t miss the sugar or the bread.

Mark: So when you’re in ketosis that means the liver is making ketones. Ketones are a fuel that get put into the bloodstream, so one of the first things you would notice is increased energy. You have this this super fuel that your body is creating from fat that’s now in your bloodstream. One of the things that people notice is they no longer crave sweets as much.

Dr. Oz: Do you all like that by the way?
Mark: Which is huge!

Dr. Oz: Which is why I want to point this out because the people I’ve talked to, like you who are successful with the Keto diet say it’s easy because they’re NOT craving the foods they know they can’t have.

Mark: Right. So another reason or another way you might detect that you’re in ketosis is you might smell it on your breath. A little metallic breath, a little sweet rotten apple breath or something like that.

Dr. Oz: But it doesn’t have to be bad breath?

Mark: No no no.

Dr. Oz: People think their going to smell like the worst thing imaginable.

Mark: No, exactly.
And then the final way is on urine strips. So you know you Pee purple right? It’s one of the hallmarks of being in ketosis. It is demonstrated by the urine test.

Dr Oz: So I want you to show everybody what kinds of foods that we can and what we can’t eat on this program. And again people aren’t shipping this to you in a box. You’re gonna actually make the decisions yourself. We will treat you like an adult because you should be treated like an adult to make wise decisions.

So what is okay to eat? Green checks for keto right?

Mark: Okay so protein rich… these are clean proteins. So we got beef, pork, lamb, chicken, turkey.

Dr. Oz: So these meats have fats obviously.

Mark: Right.

Dr Oz: What you’re looking for but you don’t have to have the steak to get your fat.

Mark: Absolutely not. So then we have nuts and seeds and oil so we have macadamia nuts, one of my favorites, pecans, Brazil nuts, avocado oil, coconut oil, butter, ghee, full fat yogurt for instance and even some of the you know the Fringe foods like unsweetened almond milk are okay.

Dr Oz: I’m just going go over a couple of these things first of all, so there’s lots of things you can eat they’re actually arguably good for you, but there are things that throws Doc’s off, they’re in the don’t eat category. They’re also good for you right? I mean we all know not to have soft drinks, but what’s the problem with an apple or potato for example.

Mark: Yes, so apples, carrots, those are what we call high glycemic fruits and vegetables, so they convert to glucose pretty quickly in the bloodstream. And what we’re trying to do here is we’re trying to reduce the amount of glucose that gets into the bloodstream because glucose shuts off ketosis. Right? So we want to avoid bread, pasta, cereal, cakes, candies, pies, cookies. I’m sorry but you know that goes along with it.

Dr. Oz: They’re gonna rush the stage.

Mark: Look at all the good stuff you can eat, right? So you know yeah.

Dr Oz: Mark, Thank you very much. We’ll be back. We’ll check in in a second.


So anyone who does keto knows their macros. That’s the breakdown of how much fat, protein and carbs that are in their daily diet. And most keto people keep their macros at around 70% with 25% protein and about 5% carbs but listen. Everyone has their own approach. So I want to call on keto coach Stephanie, who actually has more fat in her macro for example then what Mark said. Did I get that right?

Stephanie: Yeah, absolutely yeah.

Dr. Oz: How much more fat do you have?

Stephanie: Ah… I go up to about eighty percent on 200 grams of fat.

Dr. Oz: So it’s mostly fat in your diet?

Stephanie: Yeah.

Dr. Oz: And how do people calculate out the amount of these macros in the real world? They’re not gonna be weighing them in scales all the time.

Stephanie: No. Doctor Oz, people, this is the one thing with my clients they’re like Steph how do I measure this? And I’m like it’s simple. Just use your hands. So for example, if you’re gonna measure your protein, you just use 2 to 3 fingers… that’s 2 to 3 ounces… you place it over your protein… and that gives you the idea of how much. Okay? Then you put your hands together like you’re gonna pray. And now we have the thickness of the protein. Super simple.

Dr. Oz: And there’s a rule of three that you abide by that shows you would get enough of the fats that we need.

Stephanie: Yes, so when it comes to your fats, is very, very simple as well. You take a tablespoon of olive oil… you’ll go one, two, three, onto a plate. That’s your rule of three.

Dr. Oz: Just count them out.

Stephanie: Just count them out. So when it comes to your vegetables, you take your hand, you grab loosely, which symbolizes one cup of a cruciferous vegetable, plop it down on your plate, if you have a salad, if you have cooked vegetables, you can go up to three handfuls, typically people go up to two. One, two or three and that’s easy… just a loose hand equates a cup.

Dr. Oz: Part of the reason I wanted to have you on, was I wanted to understand how it has worked for you. So you’ve been on a Keto diet for 10 years. Is that right?

Stephanie: Yeah, ten years guys… ten years.

Dr. Oz: How has it affected you?

Stephanie: Fifty-one years of age. Fifty-one! I used to be a professional skateboarder and I ate horrifically. And because I’ve done Keto for so long, for 10 years, all of the inflammation has gone down to here. So my health is amazing. I cannot speak more highly of Keto.