Is the Keto Diet Right for YOU?—with Diane Sanfilippo of Balanced Bites – EP92

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We understand that food is fuel but figuring out what fuel is best for us can be challenging. Should we follow a keto diet? Or would paleo be best? What’s the difference? And what are the benefits to being in ketosis? Diane Sanfilippo argues that there is no one-size-fits-all when it comes to nutrition, and she encourages a focus on real food rather than getting dogmatic about a single ‘right way’ to eat.




Diane is a Certified Nutrition Consultant who specializes in paleo nutrition, blood sugar regulation, food allergies and intolerances and digestive health. She is also the founder of Balanced Bites, an online resource designed to help people live a better life through real food nutrition, and cohost of the Balanced Bites Podcast. Diane is best-known as the New York Times bestselling author of Practical Paleo, The 21-Day Sugar Detox, and coauthor of Mediterranean Paleo Cooking. Her new book, Keto Quick Start, will be released in January 2019.

Today, Diane joins us to clarify the difference between the paleo and keto diets and explain what it means to be in ketosis. She shares the benefits of being in ketosis, discussing who might do well on a keto diet and how to adapt it for the long-term. Diane also addresses how fat-fueled athletes could modify a keto diet and why keto is beneficial to many—but not all—women. Listen in to understand why eating whole foods is more important than following a specific diet and learn Diane’s best advice on finding the nutrition plan that feels best for YOU!

Topics Covered

[1:03] The difference between paleo and keto

  • Paleo involves food choices, quality
  • Keto = eating for specific metabolic state
  • Possible to do both at same time
[3:08] The metabolic state of ketosis

  • Rely on ketones as fuel source, not glucose
  • Body naturally shifts to produce ketones
[4:17] How many grams of carbs in the keto diet

  • Different from person to person
  • 30-50 grams total
[6:27] How to know you’re in ketosis

  • Last longer between meals
  • Mental clarity, improved sleep
[7:38] Who might benefit from the keto diet

  • Struggle on high-carb, low-fat diet
  • Feel deprived or don’t enjoy food
  • Type 2 diabetes, neurological or hormonal issues
[8:40] How long you should maintain a keto diet

  • Try for 3 months, discontinue if don’t feel good
  • Can adapt for long-term with occasional breaks
[11:06] Keto for fat-fueled athletes

  • Need more carbs to replenish glycogen levels
  • May experience headaches, sluggishness in workout
[13:44] Diane’s insight on keto for women

  • Beneficial to many women
  • Discontinue if low body temp, irregular menstruation
  • Lifestyle and relationships impact way food works
[17:16] Diane’s emphasis on whole foods

  • Misguided to think keto good regardless of food quality
  • Not healthier in long-term if consuming processed foods
[20:30] Diane’s favorite go-to keto meals

  • Salads (leafy greens with protein)
  • Lettuce wraps, chicken
[22:51] What’s unique about Keto Quick Start

  • Extensive info on choosing healthy fats
  • Presents facts without being dogmatic
[30:41] Diane’s best advice on health and nutrition

    • Focus on real food
    • Eat some animal products
    • Give self grace
    • Don’t get dogmatic

Learn More About Diane Sanfilippo

Balanced Bites

Balanced Bites Podcast

Diane’s Book Tour Schedule

Diane on Instagram


Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes by Diane Sanfilippo

Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle by Diane Sanfilippo

Books by Diane Sanfilippo

Books by Leanne Vogel

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