Keto Diet

What Is the Keto Diet?

The ketogenic (keto) diet is a high-fat, moderate-protein, very low-carbohydrate eating plan. By drastically reducing carbs — typically to under 20–50 grams per day — your body enters a metabolic state called ketosis, where it burns fat for fuel instead of glucose.

The standard keto ratio is roughly 70% fat, 25% protein, and 5% carbs.

---

Foods You Can Eat on Keto

• Meats — beef, pork, lamb, chicken, turkey, bacon
• Fatty fish — salmon, mackerel, sardines, trout
• Eggs — whole eggs, preferably pastured or omega-3 enriched
• Butter & cream — grass-fed butter, heavy cream
• Cheese — cheddar, mozzarella, goat cheese, cream cheese
• Nuts & seeds — almonds, walnuts, chia seeds, flaxseeds
• Healthy oils — extra virgin olive oil, coconut oil, avocado oil
• Avocados — whole avocados or fresh guacamole
• Low-carb vegetables — spinach, kale, broccoli, cauliflower, zucchini, peppers
• Condiments — salt, pepper, herbs, spices

Foods to Avoid on Keto

• Sugary foods — soda, juice, candy, cake, ice cream
• Grains & starches — bread, pasta, rice, cereal, tortillas
• Fruit — most fruits (small portions of berries are okay)
• Beans & legumes — lentils, chickpeas, kidney beans
• Root vegetables — potatoes, sweet potatoes, carrots
• Low-fat or diet products — often high in sugar
• Alcohol — beer, sugary cocktails

---

Health Benefits & Why People Do It

Weight Loss

Keto is one of the most effective diets for fat loss. By burning fat as your primary fuel source and reducing insulin levels, many people experience significant and rapid weight loss.

Blood Sugar Control

The keto diet can dramatically lower blood sugar and insulin levels. Some studies show it may help manage or even reverse type 2 diabetes.

Mental Clarity & Focus

Many keto followers report improved mental clarity, sustained energy, and fewer energy crashes throughout the day once fully adapted.

Reduced Inflammation

The diet may reduce chronic inflammation, which is linked to heart disease, cancer, and other conditions.

Appetite Suppression

High-fat meals tend to be more satiating. Many people on keto naturally eat less without feeling hungry.

Epilepsy Management

The keto diet was originally developed in the 1920s to treat epilepsy in children and is still used medically for this purpose today.

---

Sample Keto Meals

• Breakfast — Bacon and eggs with avocado
• Lunch — Grilled chicken Caesar salad (no croutons) with olive oil dressing
• Dinner — Pan-seared salmon with garlic butter broccoli
• Snack — Almonds and cheese cubes