Food, Nutrition Tips, Nutrition Tips

What Is The Keto Diet?

keto diet

I keep hearing more and more people talking about being on a Ketogenic Diet or “Keto Diet” and wanted to discuss it here.

Honestly, the only reason I have any idea what the Keto Diet is all about is because I use to work at a weight loss company called Medifast where we put clients on a very low carb diet to get their bodies into ketosis (fat burning state). Once my clients were in ketosis their bodies could burn fat more efficiently helping them to lose weight quickly. 

I was 100% supportive of this because #1 they were doing it with scientifically designed foods that offered all necessary nutrients, #2 had someone monitoring their diets/body composition and #3 these were people with pretty significant amounts of weight to lose.

So I was kind of shocked to hear that fellow runners, CrossFit athletes and just regular people were doing a Keto Diet and immediately started doing some research to share with you all.


What is the Keto Diet?

The Keto Diet is a very low-carb, high fat diet that puts your body into a metabolic state called ketosis. 

When your body is in ketosis it becomes incredibly efficient at burning fat. Actually, your body completely switches from burning carbohydrates for energy to fat which can help people lose excess body fat very quickly, boost energy levels, normalize hunger and more. For a more detailed explanation about ketosis click here and here

So how low-carb are we talking?

To get into ketosis you need to limit your total carb intake to about 30-50g of  carbs per day. To put that into perspective 1 cup of white rice contains 45g of carbs!! So yes, this is a very very low-carb diet!

It can take about 2-7 days of consistently eating low-carb to get into ketosis and the process isn’t always a pleasant one. Often when people are first getting into ketosis they experience something called the “keto flu” where they may have headaches, nausea, brain fog, bad breath, dry mouth, cravings…etc. This should only last a couple of days then you should experience high energy levels, lower hunger levels and a more clear mental state.


keto diet


What are the benefits of a Keto Diet?

So why put your body on such a restrictive diet? Well there are actually some pretty impressive benefits of eating a low-carb, high fat diet like the Keto Diet. 

Please remember I am not a doctor and before considering trying the Keto Diet I highly recommend consulting with a medical professional! 

Benefits include but are not limited to:

  • Weight loss
  • Loss of body fat- especially fat in the abdominal area
  • Possible cancer prevention
  • Balanced blood sugar
  • Diabetes management/ prevention
  • Decreased blood pressure
  • Increased mental focus
  • Increased levels of healthy HDL cholesterol 
  • Lower triglycerides
  • Increase in energy
  • Normalized hunger
  • Improved sleep



What do you eat on a Keto Diet?

Like explained above the Keto Diet is a very low-carb, high fat diet where carbs make up about 5% of your total calorie intake for the day, protein 20% and fat 75%.

If you’re curious about what exactly you can and can’t eat on the Keto Diet check this link out but I think showing what a sample day of eating on the Keto Diet is more impactful.

Sample Keto Diet:

  • Breakfast: 2-3 eggs (any style), bacon or sugar free sausage, coffee with heavy cream
  • Snack: half an avocado with salt and pepper
  • Lunch: Tuna salad (tuna, mayo, salt, pepper) served over romaine lettuce + 1 cup chicken broth
  • Snack: 12 almonds and 2 string cheese
  • Dinner: Chicken thighs, cheesy cauliflower puree, 2 cups baby spinach with carb-free dressing 

Notice there’s no breads, rice, fruit, starchy veggies…it’s primarily fats, protein and some low-carb veggies.


keto diet


Would I ever try the Keto Diet?

I’ll admit I’m very intrigued by the concept of having my body switch from burning carbs for energy to burning fat. I already don’t really eat fruit, limit starchy carbs and almost never eat processed crap but I think the Keto Diet may be a little too extreme for me.

Also, with running my body craves carbs…and maybe that’s because that’s all it knows but I couldn’t imagine running 12 miles and restricting carbs AHH! Yet some athletes and researchers argue that having your body in ketosis may actually be incredibly beneficial especially for endurance athletes and preventing “hitting the wall”.

Who knows? I think everyone’s bodies are so different and the take home message is to do what works for you.

I may try a month of Keto in the future just to see how my body responds but for now I’m 100% okay just focusing on eating a balanced whole food diet.


Your Turn,

Have you tried the Keto Diet?

Do you think you could do the Keto Diet?

What questions do you have about the Keto Diet?



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  • Reply shaniece April 27, 2017 at 7:33 am

    Thanks for educating me on this diet, this definitely wouldn’t be for me. With lifting weights I need carbs along with a lot of protein to keep my gains.
    shaniece recently posted…The ABC’S of Motivation +1: Featuring Dr. Kori PropstMy Profile

    • Reply Diana Becker April 30, 2017 at 8:38 pm

      Oh you are so welcome. Oh yeah I need some carbs in my life too!

  • Reply Beverley @ Born to Sweat April 28, 2017 at 8:29 am

    this was super interesting!! thank you for spelling it out for us! i actually didn’t know that it was a ‘state’ that your body goes into, which is kind of what scares me the most. thinking you can train your body to literally switch energy systems. yikes! but i definitely see the benefits from the people who need it most – and i fully agree, why are people who exercise ALL THE TIME doing it? i’d pass out fursureeee
    Beverley @ Born to Sweat recently posted…Beginners: Are You Working Out Too Much?My Profile

    • Reply Diana Becker April 30, 2017 at 8:39 pm

      THANK YOU! It really is so crazy how you can train your body to almost do anything you want. Oh and I’m 100% with you…I’d pass out without carbs!

  • Reply rachel @ athletic avocado April 28, 2017 at 10:02 am

    This is so intriguing! I would like to try this actually, atleast for one week haha. Thanks for the info 🙂
    rachel @ athletic avocado recently posted…Reasons Why We’re Doing Whole30 {That Have Nothing to do with Weight-loss!}My Profile

    • Reply Diana Becker April 30, 2017 at 8:40 pm

      You’re so welcome! Yeah maybe when my running dies down I’ll try it but for now #allthecarbs!

  • Reply Ashley | Fit Mitten Kitchen April 28, 2017 at 12:21 pm

    I always find all of the diets out there very interesting! This is a great post 🙂

    • Reply Diana Becker April 30, 2017 at 8:40 pm

      Thanks so much! I’m absolutely fascinated with all the diets out there too!

  • Reply Lauren April 28, 2017 at 12:27 pm

    I have a friend in medical school who taught me all about this diet – her boyfriend, also a medical student, swears by it! I’m not sure I would ever have the determination to get into ketosis with the physical symptoms you provided – but it is a fascinating concept!

    • Reply Diana Becker April 30, 2017 at 8:42 pm

      That’s so interesting that people in the medical community are actually on board with this diet! I’m really considering giving it a try (even though I know it’s going to be super hard at first) just to see what the hype is about.

  • Reply Rachel Voakes May 6, 2017 at 12:17 am

    Usually I am spending 2 hours of weekdays in Gym and which are really intense. I need lots of energy to survive so I am addict to eat healthy & high carbs food. Hope this diet will help me.

    Let’s give it a try 🙂

  • Reply Jared June 8, 2017 at 3:28 pm

    The Keto seems to be doing a lot for people. I follow the Facebook page and the results are amazing. Thanks for the great article

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