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The keto diet is very popular right now. It seems like everyone, including their dog, is on a keto diet.

But what is a keto diet, and can it really help you lose weight? Read on to find out more!

What is Keto Diet?

The keto diet is an ultra low carb diet that is high in fat and that contains a moderate amount of protein. It usually consists of 75 percent fat, 20 percent protein, and 5 percent carbs.

The keto diet works in the following way: Our bodies typically use carbs as the primary energy source. However, after 3 to 4 days of drastically reducing your carb intake, your body needs to find an alternative energy source. This alternative energy source is ketone bodies.

When your body breaks down its fat stores, ketone bodies are formed. As a result, your body gets energy, and you lose weight in the process.

Besides breaking down your fat stores, there are also other ways in which a keto diet helps you lose weight. When you eat protein, this helps you feel full, helping you eat less.

Consuming protein also increases your metabolism, helping you lose weight. Besides, ketone bodies also lower your appetite, helping you eat less.

Research also suggests that ketone bodies suppress your appetite, thus making you eat less.

How to Start Keto Diet?

Like any other diet, you will want to figure out how many calories you need to eat each day to lose weight. The quantity of calories you need to lose weight depends on several factors.

These include your age, height, weight, gender, and activity level.

On average, if you are a moderately active woman between the ages of 26 to 50, you will need to consume about 1500 calories per day to lose 1 pound per week.

If you are a moderately active man between 26 and 50, you will need to consume 2100 calories per day to lose 1 pound per week.

Once you have calculated how many calories you need to consume each day to lose weight, you need to figure out how many carbs, fats, and protein you need to eat.

For instance, on the keto diet, 5% of your caloric needs should come from carbs. If your daily caloric requirements are 1500 calories, then 5% of that will be carbs.

So, 5% of 1500 calories is 75 calories from carbs. For every gram of carbohydrate, your body is supplied with 4 calories.

Therefore, to figure out how many grams of carbohydrate to consume, you divide the number of calories from carbs by 4 calories. In our example, the number of carbs would be 18.75 grams of carbs.

When starting a keto diet, you may experience some initial side effects. These side effects, referred to as the keto flu, occur 2 to 3 days after starting a keto diet and disappearing within 2 weeks.

These symptoms include headaches, tiredness, nausea, dizziness, brain fog, low energy, and digestive discomfort.

Taking mineral supplements may help combat these symptoms.

How Long Should I Do Keto?

You want to do a keto diet for a minimum of 2 to 3 weeks and a maximum of 2 years. That’s because experts don’t know a ketogenic diet can affect you in the long-term.

When you decide to go back on a regular standard diet, it is best to gradually transition. If you transition too fast, you’re more prone to binge or gain the weight back quickly.

What Can You Eat on a Keto Diet?

On a keto diet, you want to eat:

Meat

The fattier the cuts, the better. For instance, choose a dish that contains chicken thighs instead of chicken breasts like my Keto Teriyaki Chicken. It’s a great low carb alternative for when you’re craving Chinese takeout.

If you can, choose grass-fed beef. This is because grass-fed beef contains more inflammation-fighting omega-3s than standard meat.

Be cautious when selecting processed meats such as cold cuts and sausages because they may have added carbs.

Fish and Seafood

The fattier the fish, the better. Fatty fishes include salmon, tuna, and trout.

Since mercury consumption can be a problem, smaller fatty fish like herring, mackerel, and sardines are a great option.

Eggs

When possible, choose free-range eggs. That’s because free-range eggs contain more omega-3s, Vitamin A and E than conventional eggs.

Eggs are a great breakfast option on a keto diet. You can eat them boiled, scrambled, fried, or even make egg cups like my Bacon Egg Cups.

They’re cheesy, creamy, and full of flavor. They’re also really portable, which makes them the perfect grab-and-go breakfast.

Nuts and Seeds

This includes chia seeds, walnuts, peanuts, and almonds. If you love peanuts, you’ll definitely love my Peanut Butter Balls. They’re sweet, chewy, and moist…perfect for popping in your mouth.

High-Fat Dairy

This includes butter, heavy cream, and cheeses that are high in fat. When choosing cheese, avoid packaged shredded cheese. That’s because it contains starch to prevent the cheese from clumping together.

Craving potato chips? These Keto Cheese Chips With Jalapeno are sure to satisfy your cravings. They’re crispy, crunchy, cheesy, and have a nice heat.

They are also really low in carbs. One serving contains only 0.6 grams of net carbs. So, you can eat as many as you want.

Berries

These include strawberries, blueberries, blackberries, and raspberries.  

Healthy Oils

These include coconut oil, avocado oil, and extra virgin olive oil.

Low Carb Vegetables

These include non-root vegetables such as broccoli, kale, tomatoes, cauliflower, and bell peppers.

One low carb vegetable that is incredibly versatile is cauliflower. You can use it to make cauliflower mash, cauliflower rice, or even make pancakes like these Cheesy Cauliflower Pancakes.

They are cheesy, crispy, and best of all, contain less than 3 grams of net carbs per serving.

Keto Recipes

Below, you’ll find a bunch of keto meals that will help you achieve your diet goals.

3-Ingredient Breakfast Skillet (Keto, Whole30)

A flavorful breakfast skillet you can make with just 3 ingredients. Super filling and easy to make! The meal is keto-friendly, Whole30-friendly, gluten-free, and dairy-free. Here’s a breakfast or brunch dish that’s full of flavor, that bursts from only 3 ingredients, yes 3! When time is short, it’s good to reach for a recipe that …

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Mushroom Egg Cups (5-Ingredient)

These 5-ingredient mushroom egg cups are yummy, nutritious, and filling.  A flavorful recipe that’s keto-friendly, paleo-friendly, gluten-free, dairy-free, high protein, Whole30 – friendly, and vegetarian! Creamy eggs, simply baked with quality ingredients for breakfast?  Yes, please! These Mushroom Eggs Cups ooze comfort and make a warming breakfast that’s so quick to make.  If you don’t …

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Ham Roll-Ups with Cream Cheese (Keto, Gluten-Free)

Easy, yummy, flavorful ham roll-ups with cream cheese. Quick to make in just a couple of minutes, gluten-free, keto-friendly, and contain only 3.7g of net carbs per serving (3 rolls). I’m hungry – what can I eat? These ham rolls ups with cream cheese are coming barging through with all the taste, but none of …

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Keto Zucchini Boats (Gluten-Free, High Protein)

These keto zucchini boats are so yummy, flavorful, and filling. With just 5.6g of net carbs per boat, it does for a great keto lunch or dinner. They’re gluten-free, keto, and high protein. Warm spiced pork, topped with oozing cheese, sat on a zucchini boat; yes, please! This dish fits the keto requirements for deliciousness, …

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Keto Zucchini Fritters

These keto zucchini fritters are crispy, soft, naturally sweet and delicious. Perfect cheesy comfort food that’s keto-friendly, gluten-free, and vegetarian. One serving – 4 fritters – contain around 10g of net carbs. Boy, these are going to be great!  Crispy and delicious, these Keto Zucchini Fritters have a cheesy center and flavor you’ll find hard …

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Keto Egg Casserole with Bacon and Broccoli

Flavorful, cheesy, filling, and salty – this keto egg casserole is a perfect meal for breakfast, brunch, or lunch. Even dinner! It’s keto-friendly and gluten-free. Casseroles are great comfort food. They are the meal option for many of us in the winter. So, I thought I would share with you a casserole that’s great for …

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Keto Breakfast Sandwich

Rich in flavors, filling, comforting, and just delicious – this keto breakfast sandwich is one of my favorite keto recipes. It’s high in protein, low in carbs, gluten-free, dairy-free, Paleo, and Whole30 diet-friendly. Who doesn’t love a good sandwich? There is nothing saying that following a keto diet means you need to give up sandwiches. …

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Avocado Egg Bake (Keto)

This avocado egg bake is an absolutely delicious, flavorful keto breakfast that feels like a treat. It’s rich, yummy, low carb, high protein, gluten-free, dairy-free, Whole30 and Paleo-friendly. Did you think that avocados are just for guacamole and toast? Think again! Did you know you can cook with avocados? This is a perfect keto breakfast …

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Keto Broccoli Casserole (5 Ingredients)

This 5-ingredient keto broccoli casserole is easy to make, flavorful, and delicious. It’s loaded with cheese and has some green veggies. Thus, it makes for a great healthy vegetarian dish that your family will enjoy. Broccoli and cheddar pair so well together. They are even better when they are baked into a warm casserole. This …

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Keto Quiche Recipe with Zucchini and Pepperoni

This keto quiche recipe is a flavorful alternative to your classic quiche. It’s crustless, freezer-friendly, gluten-free, and keto. Perfect for any time of the day. Versatile meals are important to have. This means finding a meal that you can eat for breakfast, lunch, or dinner. This Keto Quiche with Zucchini and Pepperoni is just for …

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Cheesy Cauliflower Bites (Low Carb)

These cauliflower bites are simple to make, require only 3 main ingredients, a couple of herbs and spices, and some time! A perfect cheesy but sweet low carb, gluten-free snack, and appetizer you can meal prep and freeze! This recipe is cauliflower re-invented. Gone are the days of flavorless, bland cauliflower. You are really going …

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Keto Salmon and Asparagus (Sheet Pan)

A quick one-sheet pan dinner that you can make for the whole family. It‘s savory and infused with butter and garlic flavors. Ready in just 20 minutes! This Salmon and Asparagus is keto-friendly and gluten-free. We are all looking for easy meals right now. Sheet pan dinners are some of the easiest! These simple meals …

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Easy Shakshuka (Low Carb)

This easy shakshuka is just what you want to make if you‘re watching your carbs and protein intake. It‘s a healthy and easy one-skillet breakfast, even complete beginners at cooking can make! It‘s flavorful, spiced, and so nutritious! With just 10 minutes of active preparation, you‘ll make this breakfast that the whole family will enjoy. …

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Keto Cheese Chips with Jalapeno (High Protein)

These keto cheese chips with jalapeno are ketogenic and high in protein. They’re delicious with low carb ketchup or any other sauce but are just as good on their own. A perfect low carb treat when cravings kick in! When you’re on a keto diet, sometimes you want something crispy and crunchy to munch on. …

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3-Ingredient Keto Peanut Butter Balls (No-bake)

These no-bake keto peanut butter balls are made out of 3 ingredients. They’re soft and chewy as well as vegan, keto, low carb, gluten-free and dairy-free. It’s a perfect sweet treat for anyone in the household, and just an awesome fat bomb to keep yourself in ketosis. No-Bake Keto Peanut Butter Balls To stick to …

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Keto Shopping List: 25 Must-Have Items for Your Grocery Basket

Going shopping? Check out these essential keto groceries you can get and start cooking. With the keto diet, you can lose weight fast. Not only that, but you can also improve your health as well. Today, I’ll show you how to get started on a keto diet, and more importantly, what you need to have …

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Xylitol vs. Stevia: Which One is Better on a Low Carb Diet?

Sweeteners will help you enjoy your desserts on a low carb diet! So, which one should you go with: xylitol or stevia? Sugar is so yummy, yet so bad for you, particularly if you’re following a low carb diet. It not only puts you out of ketosis but is bad for your teeth as well. …

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Keto Teriyaki Chicken With Sesame Seeds

This keto teriyaki chicken can be made in just 25 minutes. Thus, it’s a great dinner or lunch option for you and your family. The low-carb version of original teriyaki chicken is just as tasty while it’s sugar-free, starch-free, and dairy-free. Is Keto Teriyaki Chicken Healthy? This Keto Teriyaki Chicken is pretty healthy. For starters, …

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Keto Cheesy Cauliflower Pancakes (2.8g Net Carbs)

Crispy and cheesy, these keto cauliflower fritters make for a tasty side dish or a light meal when you’re on a low carb diet. Why Cauliflower Pancakes? For those who don’t know, I come from a small country called Lithuania. Like in most European countries, potatoes have been the most accessible food for the last …

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Keto Sweet Chilli Chicken Rolls to Eat On The Go

With just 4g of net carbs per serving, these sweet chili chicken rolls are full of flavors. They are a great option for meal prepping or having a quick lunch. You could also serve these at parties and make even your non-keto friends happy. Chicken Rolls: Perfect Food for Meal Prepping When you’re on a …

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15 Festive Keto Easter Dinner Ideas

Keep yourself in ketosis during this festive Easter season with these keto dinners. They’re delicious and definitely worth a try. Easter is just around the corner. And Easter means family and food…lots of food. But on a keto diet, Easter dinner can be tricky. For instance, classics like mashed potatoes are off-limits, as well as …

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20 Keto Coconut Flour Recipes You Need to See

Substitute your regular flour with coconut flour and make a bunch of keto meals. These coconut flour keto recipes are super delicious, rich in flavors, and healthy. Once you’re on a keto diet, regular flour is a big No-No. And for a good reason. Regular flour contains tons of carbs and practically no fat. So, …

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Almond Crusted Chicken Tenders (Keto, Gluten-free)

Almond crusted chicken tenders are ketogenic and wonderful either for dinner or lunch. You can easily meal prep them, pack them up for work, or have them with a low carb salad. Do you hate that dreaded question, “What’s for dinner?” I do too! And it’s even harder when you’re following a ketogenic diet, and …

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10 Ways to Get Into Ketosis Faster

Begin your keto diet right. Get yourself into ketosis quicker with these little tips. They’re simple but useful. Ketosis is the metabolic state that your body goes into when you are not eating carbohydrates, your body’s chief source of energy. When your body is in ketosis, your body burns stored fat, forming substances called ketone …

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Ketogenic Raspberry Coconut Cupcakes (4.3g Net Carbs)

These keto raspberry coconut cupcakes are deliciously sweet, soft, and full of flavors. Coconut especially stands out, and raspberries beautifully accompany it. Why Make These Coconut Raspberry Cupcakes You may have decided that this is the year to get healthier or be able to fit into those skinny jeans. Congrats! Making that commitment is half …

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Keto Chocolate Cupcakes (1g Net Carbs)

With just 1g of net carbs per cupcake, these chocolate treats are the perfect dessert or snack for someone on the ketogenic diet. These keto chocolate cupcakes aren’t too sweet, so you can have these regularly. Why You Should Make These Keto Chocolate Cupcakes Now that the holidays are over, you may be battling the …

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Ketogenic Vanilla Cupcakes (3.2g Net Carbs)

Spongy ketogenic vanilla cupcakes you can eat with a cup of coffee or tea. Each cupcake is sweet and filling, yet only contains 3.2g of net carbs. Why You Should Make These Keto Vanilla Cupcakes The holidays are over. So, now most of the high carb temptations are gone. You know…the candies, cookies, and pies. …

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Ketogenic Chocolate Chip Cookies (2G Net Carbs)

With only 2 net carbs per cookie, these keto chocolate chip cookies are the best go-to desserts. Treat yourself with one or two for breakfast or afternoon tea. Why Make Keto Chocolate Chip Cookies? Chocolate chip cookies are a classic cookie. What’s not to love about yummy crispy cookies filled with delicious chocolate chips? Everything …

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Keto Spiced Zucchini Cupcakes with Vanilla Frosting (5g Net Carbs)

These ketogenic spiced zucchini cupcakes are extra moist and full of flavors. They are gluten-free and come with a delicious keto vanilla frosting. Wonderful for the holiday seasons and regular Saturdays. Why Make Keto Spiced Zucchini Cupcakes All that holiday baking can wreak havoc on your waistline. Particularly if you were indulging in non-keto baked …

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20 Keto Substitutes: Low Carb Swaps

Starting a keto diet can be challenging. Finding the right keto substitutes to make your favorite meals is important. Check out these low carb swaps. Now that you’re on a keto diet, carbs are off-limits. But what can you eat if you can’t have carbs? Carbs are in everything. Bread, chips, cakes, cookies, even sauces. …

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Keto Chocolate Pecan Cookies (2.8g Net Carbs)

With net carbs of 2.8g per cookie, these chocolate pecan cookies are great if you’re on a low carb diet. Treat yourself to these with a cup of coffee or tea. Why Make These Keto Chocolate Pecan Cookies? When you’re on a ketogenic diet, your cravings for sweets don’t go away. After all, you’re still …

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20 Keto Chicken Recipes That Aren’t Boring

Tired of having your chicken the same way? These keto chicken meals will introduce more variety into your diet. Chances are that you’re probably having chicken for dinner today. Or tomorrow. Or the day after. Chicken is so flavourful and so nutritious. It provides protein and fat for your diet. And is a good source …

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20 Keto Snack Recipes for Work and Home

On keto diet or not, you need your snacks! Keep yourself in ketosis with these keto snack recipes. Do you have your main meals covered? Awesome! Having your breakfast, lunch, and dinner covered is half the battle. But having your keto snacks covered is equally as important. Because let’s get real. There are times that …

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20 Keto No-Bake Desserts That Will Melt in Your Mouth

When the cravings kick in make these quick no-bake keto desserts. They will keep you in ketosis and won’t break your diet. When you’re hungry for some munchies, baking can be a hassle. And if you don’t have an oven or are traveling, what are you supposed to do – go to the bakery? But …

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15 Mouth-Watering Keto Pudding Ideas

Enjoy your keto diet even more with these low carb puddings! It’s a nice keto dessert that will keep your cravings at bay. Puddings are so nice and comforting on a cold winter’s day. But puddings are full of carbs which are fattening. And there’s nothing comforting about that! Just one serving of chocolate pudding …

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3-Minute Keto Chocolate Coconut Mug Cake

Keto chocolate mug cake – a quick treat that won’t break your diet. A perfect choice for those who cannot resist desserts with layers and layers of chocolate. Why Should You Make This Keto Mug Cake? Chocolate cake is the perfect comfort food. It’s great for when you’re craving sweets. After all, you still need …

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15 Keto Chips to Snack On When on Low Carb Diet

Craving for chips while on the keto diet? These keto chips will save you and help fulfill those cravings! Who doesn’t love chips? They’re salty, crunchy, and just plain addictive. But, your regular chips are made of potatoes. And potatoes are full of carbs. Just one medium potato contains 33 grams of net carbs. Now, …

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25 Keto Almond Flour Recipes That’ll Get You Into Ketosis

Almond flour is a great substitute for regular flour when you’re on a keto diet. These keto almond flour recipes are great to incorporate into your low carb menu. One of the first things you learn is to avoid regular flour on a ketogenic diet. And there’s a good reason for this. Regular flour has …

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25 Yummy Keto Dessert Ideas for Sweet Tooths

Stay in ketosis even while having treats. These keto desserts are yummy, delicious, and won’t ruin your low carb diet. If you’re craving dessert and are on a ketogenic diet, you’ll know that your typical dessert can just tank your diet. This is because many desserts contain tons of carbs. For instance, one sugar-glazed doughnut …

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20 Keto Comfort Foods for Those Cozy Evenings

Sometimes you just need a yummy comforting meal in the evening. You can have your comfort foods without breaking your ketosis with these delicious recipes. There’s something about comfort foods that is, well, … so comforting. Whether it’s a cold dark winter’s night and you just need some good old-fashioned cooking that reminds you of …

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Appetizing Low Carb Doughnut Cookies

Low carb doughnut cookies are super easy to make, they’re gluten-free, chewy, and perfectly flavorful. I don’t know about you, but I love cookies. However, eating low carb and having cookies every day isn’t exactly an option! So that’s when I realized that I should probably come up with some low carb cookie recipes! This …

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25 Very Tasty Keto Casserole Ideas

Are you on the keto diet? And love a casserole? Check these keto casserole recipes that will keep you in ketosis and make your family happy. When you’re on a low carb diet and crave for a comforting meal, cooking a casserole might be exactly the solution. They’re cheesy, flavorful, filling, and, most importantly, low …

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