Kinder, gentler keto
The Keto-Friendly South Beach Diet is not just low carb. It’s definitely not low fat. And it’s not a strict ketogenic diet. This new approach includes the best of the original South Beach Diet (good carbs, good fats) as well as some of the best practices of the keto diet—including low carb/high“full” fat and a longer initial phase to reverse sugar addiction and become“fat adapted.”
And it incorporates additional science-backed recommendations that promote fat burning and numerous health benefits such as controlling or reversing signs of diabetes, resolution of insulin resistance, weight loss, increased energy and mental clarity.
Unlike strict ketogenic diets, this plan does not require that you be in ketosis—a metabolic state where your body is burning only fat (no carbs) for fuel—to reap these benefits.
The Keto-Friendly South Beach Diet allows a higher level of carbohydrates than strict keto, but it is still solidly low carb and fat burning.
It recommends higher amounts of healthy fats, including full-fat dairy, than the original South Beach Diet. It also includes more protein than strict keto diets, which is especially important as you get older and is one of the keys to feeling satisfied after a meal.
On a strict keto diet, carbohydrates are typically restricted to fewer than 5 percent of total calories, with fat providing around 75 percent and protein accounting for the remaining 20 percent.
The keto-friendly approach
This diet falls into the categor y of a less strict, “ketofriendly” low-carb option. The plan allows roughly 20 to 50 grams of net carbs per day to start, increasing to as much as 100 grams after you are fat adapted and have
