take control of your health

If you’re looking to seriously tackle your health and fitness goals this year, you may be thinking about trying the ketogenic diet. There is a good chance you’ve heard the phrase before , it’s has a  huge buzz about  it, but maybe you’re not sure what it means. Here it is in a nutshell: The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates),

When you’re eating the foods that get you there, generally low carb, your body can enter a state of ketosis in one to three days. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. (Ketosis also happens if you eat an ultra low-calorie diet such as a doctor-supervised, medically recommended diets of as few as 600 to 800 total calories per day.)

WHAT IS KETO

WHAT TO EAT

BENEFITS & RISKS

BLOG

Risks & benefits

 

Keto Flu

 

One of the most common side effects of starting the ketogenic diet is “keto flu”.   This term describes the often unpleasant, fatigue-inducing symptoms that occur as the body adjusts from a high-carbohydrate to a low-

carbohydrate diet.

 During keto flu the body’s stored glucose becomes depleted, and the body starts adapting to producing and utilizing ketones as energy.

Symptoms of the keto flu may include headache, fatigue, dizziness, sleep problems, heart palpitations, cramps, and diarrhea. These side effects usually diminish and resolve in about two weeks. 
You can lessen the effects of any discomfort, simply by slowly transitioning onto a ketogenic diet rather than rushing to change your eating habits. By gradually decreasing your carbohydrate intake and gradually increasing your intake of dietary fat, you can transition with less negative side effects and potentially avoid the keto flu altogether.

 

Learn More

WHAT TO EAT

 

Keto FRIENDLY FOODS

Ketogenic diets aren’t high in protein (they focus on fat) so these should all be consumed in moderation.

Mostly

  • Grass-fed beef
  • Fish, especially fatty fish, like salmon
  • Dark meat chicken

Limited

  • Bacon
  • Low-fat proteins, like skinless chicken breast and shrimp. These are great to include in your keto diet, but add a sauce on top for some fat rather than eating them plain.

Avoid

  • Cold cuts with added sugar (read the label!)
  • Meat that has been marinated in sugary sauces
  • Fish nuggets or chicken nuggets

fats and oils

Lots of

Limited

  • Sunflower oil
  • Safflower oil
  • Corn oil

Avoid

  • Margarine
  • Artificial trans fats
Fruits and Veggies

Lots of

  • Avocado
  • Leafy greens, like spinach and arugula
  • Celery
  • Asparagus

Limited – These are good, but you’ll need to count the carbs.

  • Leeks
  • Spaghetti squash
  • Eggplant

Avoid

  • Potatoes
  • Corn
  • Raisins

Nuts and Seeds

Lots of

Limited

  • Unsweetened nut butters (almond or peanut butter)
  • Cashews
  • Pistachios

Avoid

  • Trail mixes with dried fruit
  • Sweetened nut or seed butters
  • Chocolate-covered nuts

Learn More

WHAT IS KETO

 

What is the keto diet

The ketogenic diet is based on the principle that by depleting the body of carbohydrates, which are its primary source of energy, you can force the body to burn fat for fuel, thereby maximizing weight loss. When you consume foods that contain carbohydrates, the body converts those carbs into glucose, or blood sugar, which it then uses for energy

Because glucose is the simplest form of energy for the body to use, it’s always used for energy before your body turns to stored fat for fuel. On a ketogenic diet, the goal is to restrict the intake of carbohydrates so that the body must break down fat for energy. When this occurs, fat is broken down in the liver, producing 

ketones, these ketones are then used as fuel due to the absence of available glucose.

Learn More

Common Questions & Answers

What foods can I eat on keto a keto diet?

Basically you can eat a whole lot of fat, a moderate amount of protein, and very few carbs. Some of the most keto friendly foods include avocado, olive oil, eggs, green bell peppers and asparagus, . On the flip side, you should strive to avoid all foods high in carbs — some big ones include  bread, pasta, many fruits, chips, crackers, candy, and cake.

Is the keto diet safe?

Any major diet change can pose health risks, so talk to your healthcare team first. Some groups that may want to avoid keto are: anyone with an underlying health condition like diabetes, pregnant or breastfeeding women, those who  have their gallbladder removed, anyone with a history of an eating disorder such as anorexia or bulemia, and anyone taking prescription medication.

Isn’t ketosis bad?

It’s not exactly bad, unless you have kidney disease, as this metabolic state can strain the organs. But ketosis is essentially a natural metabolic state in which your body begins relying on fat for energy due to a lack of available glucose. It’s very different from diabetic ketoacidosis, which is a health emergency.

How do I start my keto diet?

To have your best chance for success on a really restrictive diet like keto is to find a registered dietitian familiar with the eating style. They will help you gradually change your diet so you’re eating fewer carbs and more fat, staying hydrated, managing any keto side effects that come up, and meeting all your nutritional needs. If this isn’t possible and you don’t have any underlying health conditions there are lots of online and print resources, including this site, to help you on your journey.

What are the side effects of a ketogenic diet?

People often go through a bad stage when starting the keto diet called the “keto flu”. It’s the collection of symptoms (think constipation, headaches, nausea) that you get when your body is adjusting to ketosis. Generally all of these  symptoms will pass within a couple of weeks, but a registered dietitian can help you minimize them.

 

 

3 day sample meal plan

 

Day 1
  • Breakfast – Scrambled eggs in butter, chives, cheese &  black coffee
  • Lunch- salmon cooked in coconut cream with herbs.
  • Dinner- fried chicken and broccoli with sour cream dressing
Day 2
  • Breakfast – ham, mushrooms, and cheese omelet.
  • Lunch – bacon and poached eggs with sour cream
  • Dinner- sirloin steak with asparagus cooked in butter
Day 3
  • Breakfast- bacon, sausage and cream cheese.
  • Lunch- avocado & vegetable salad with feta cheese and pecans.
  • Dinner- ground beef cooked in ghee with cauliflower cream.

Seasonal

Produce that is used out of season will always leave you wanting. That’s why we use only the best seasonal produce to create our fabulous menu.

Learn More

Organic

Locally-grown herbs provide a pleasantly flavorful mouthful, while locally-produced cheeses and fine wines round out your experience.

Learn More

Dinner

Looking for an elegant dinner? You’re in the right place. While we’re casual for lunch, we ramp up the fine China and bring the house lights down for dinner, so you can have a more intimate experience.

Families are still welcome, as we have two separate dining areas. Dinner is available from 5pm until 10pm each day, and all food is made to order. Come browse our excellent selection of entrees, wines, desserts, and more, so you can have a fine dinner and a great evening.

 

Our Staff

The staff here at our restaurant is highly trained and deeply dedicated to making sure you have a great dining experience. We all want to see you happy and smiling, and we want you to enjoy coming to eat with us.

That’s why we focus on hiring the best, and making sure their training goes above and beyond. If there’s ever a problem with any of our staff members we want to know about it right away, so we can make adjustments and keep everyone happy.

Our Location

Let us know what we can do to accommodate your needs. We’re happy to help in any way we can, to make sure you have a great experience here with us.

Stop in today for a free consultation! Let us show you how we can do more for you than anyone else.

Learn More