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What is a Ketogenic Diet?

In order to understand how the keto diet works, first you need to understand what it means to be in ketosis. Ketosis is a metabolic state of when the body burns fat for energy because it is deprived of carbohydrates. This happens by avoiding the consumption of sugar and carbs. The keto diet can help you improve your overall health and lose weight. Ultimately, this diet shifts the body’s metabolism away from using carbs and towards utilizing fat and ketones.

The beautiful part about this diet is that it is super non-restrictive. As you can see from the image on the right, you can basically eat anything– anything except carbs. The keto diet is a low-carb, high-fat (LCHF) diet, which will induce your body to always be in ketosis.

All you need to do is follow the ketogenic diet breakdown below.

Yes, you are reading this correctly. 75 percent of your daily caloric intake should consist of fat. On keto, fat is your friend. And a lot of that fat will come from the protein you choose to consume… So indulge in that ribeye steak you have been resisting all these years, and don’t be stingy with the garlic butter sauce!

Examples of healthy fats include: cheese, butter, lard, cream, coconut cream, olives, olive oil, avocado, avocado oil, nuts, fatty fish, grass-fed animals, eggs, and seeds.

Do

What to Eat

  • Grass-fed proteins such as ribeye steak, sirloin steak, and pork chops
  • Bacon
  • Eggs
  • Cheese
  • Cream
  • Butter
  • Avocado
  • Vegetables that grow above ground such as cauliflower, broccoli, and lettuce
  • Berries
  • Almond Flour
  • Coconut Flour

Don't

What to Avoid

  • Sugar
  • Rice
  • Pasta
  • Milk
  • Fruits (other than berries)
  • Juice
  • Soda
  • Starchy vegetables that grow below the ground such as corn, potatoes, and yams
  • Chips
  • Cookies
  • White Flour
  • Wheat Flour