Keto spelled out with keto friendly foods

The Ketogenic Diet: A Beginner's Guide To Keto

February 09, 2023

What is the Keto diet?

The Keto diet (Ketogenic diet) is a low carb, high fat and moderate protein diet. The reduction in carbs puts your body into a metabolic state called ketosis. Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs, helping your body burn fat more effectively.

A keto diet is useful for losing excess body fat without feeling hunger. It can also improve type 2 diabetes and metabolic syndrome.

What To Eat On A Keto Diet?

Base your keto meals on meat, poultry, fish, eggs and other protein-rich foods. Include lots of leafy greens, non-starchy veggies, and salads. Use fats like olive oil for flavour. Avoid sugary and starchy foods. Drink water, tea, or coffee.

Keto-Friendly Foods:

  • Meat and poultry
  • Fish and seafood
  • Cheese
  • Eggs
  • Above ground vegetables
  • Natural fats

What to Avoid On A Keto Diet:

Avoid eating too many carbs. You’ll likely need to stay under 50 grams of net carbs (total carbs minus fiber) per day, ideally below 20 grams. The fewer carbs you eat, the more effective the diet appears to be for reaching ketosis.

Non-Keto-Friendly Foods:

  • Bread, tortillas, muffins, bagels, pancakes
  • Pasta and rice
  • Cereal
  • Cakes, cookies, and other baked goods
  • Sugar and anything made with sugar
  • Most fruits and fruit juice
  • Highly processed foods

Planning Your Keto Meals

With the right strategy, creating keto meals is easy.

  • Carbs should take up 5% to 10% of calories
  • Protein should take up 20% to 35% of calories
  • Fat should take up 60% to 75% of calories

Start by picking a protein source, such as meat, fish, seafood, eggs, or tofu. Then, to complete your meal, choose two low carb vegetables and add a healthy source of fat.

Click here to see our Keto Friendly Recipes

How can you get into ketosis and stay there?

  1. Eat less than 20 grams of net carbs per day.
  2. Intermittent fasting or even just eliminating snacks can help you get into ketosis faster. If you’re not hungry, don’t eat.
  3. Testing for ketones in your blood, breath, or urine can confirm that you are indeed in ketosis. Try using our Ketone Test Strips


Click here to see our selection of Keto Friendly Foods 

Click here to see our selection of Keto Friendly Supplements