Everything You Need to Know about the Keto Diet

Kara Schlotthauer

The ketogenic diet, also known as the keto diet, has taken over the attention of the health-conscious all over the world. This low-carb, high fat fad continues to gain momentum as users see results through shifting the body’s fat-burning procedure.

 The keto diet caught its name from the fueled ketones that are produced when access to sugar and carbohydrates is cut off. When your fat intake takes over for the lack of glucose and carbs, your body enters into a metabolic state of ketosis, altering the source of its energy.

 Reasons for joining the keto trend go further than weight loss. Possible, yet not proven, benefits include disease prevention and mild treatment for diseases such as epilepsy in children, type 2 diabetes and metabolic syndrome. Other potential benefits range from less acne to fewer migraines.

A few different versions of the diet exist for users to choose from to best fit their lifestyles:


Very low carb intake, medium protein and high fat. Comprised of a 5-20-75 percent ratio respectively, this is the base diet that most users choose to follow.


Short periods of more carbs sandwiched between longer periods of the standard diet, the cyclical version gives users a few chances to grab a roll at dinner guilt-free once in a while. Often, the diet is built by five standard ketogenic days and two high-carb days.


For more attention to fitness schedules and goals, the targeted diet allows you to work in carbs between your workouts.

Since this diet calls for cutting out lots of processed sugars, breads and pastas, the grocery list is shorter for keto dieters. Here’s what to base your weekly meal plan around:

  • Cheese

  • Eggs

  • Avocados

  • Spinach

  • Meat: bacon, sausage, hamburger (minus the bun!), chicken, turkey

  • Fatty Fish: salmon, trout, tuna, mackerel

  • Low-carb veggies: tomatoes, onions, peppers, etc.

  • Nuts and seeds

For a small dose of delicacy, 90 percent dark chocolate is a great, sweet choice!The shorter the list, the more room there is to get creative!

 These products we recommend to get into keto or stay in ketosis:

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