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!
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.
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.
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.
On a keto diet, you want to eat:
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.
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.
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.
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.
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.
These include strawberries, blueberries, blackberries, and raspberries.
These include coconut oil, avocado oil, and extra virgin olive oil.
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.
Below, you’ll find a bunch of keto meals that will help you achieve your diet goals.
Are you on a keto diet but struggling to find enough vegetarian recipes? Incorporate more veggies into your diet with these low carb vegetarian meals. Low-carb diets are all the rage now. And for several good reasons. Low-carb diets can help you lose more weight than traditional diets. And they may even be good for …
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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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These keto pork chops are garlicky, buttery, and so flavorful. It’s a perfect keto lunch or dinner with just 4g of net carbs per serving. It’s gluten-free and Whole30 – friendly. These buttery, herbed keto pork chops are going to make you smile. Served with asparagus cooked in the pan’s juices, you will find this …
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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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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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 …
With just 0.4g of net carbs per bite, these broccoli egg bites are keto-friendly, gluten-free, and low-calorie. Easy to make, flavorful, vegetarian and great for meal prep. Are you looking for an easy, delicious grab-and-go snack? These broccoli egg bites are a great option. Believe it or not, these bites only take a few minutes …
This easy keto egg salad is packed with flavors. It‘s creamy, has fresh herbs, and a little mustard. It‘s a perfect keto lunch or a side dish when you want something vegetarian yet low carb. Egg salad is a fantastic healthy lunch or brunch option. Eggs are great for high protein meals that are vegetarian. …
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 …
With just 1g of net carbs, this keto chicken salad is a great lunch, dinner, or side dish to have. It‘s keto-friendly, full of flavors, nutritious, yummy, and super easy to make. Chicken salad is a recipe to always have in your repertoire. Above all, it’s very simple. What I personally love about making my …
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 …
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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These Cheddar cheese bites are made out of 4 ingredients and can be prepped in just a few minutes! They have a little bit of crunchiness to them, which makes them a perfect snack or appetizer. Great with your favorite sauce! On top of that, these cheese bites are keto-friendly and gluten-free. Most of us …
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With just 1 gram of net carbs each, these bacon egg cups are a perfect breakfast and brunch meal when you‘re on a keto diet. You can make them ahead and have them for the days to come! These bacon egg cups are flavorful, nutritious, and just so satisfying to eat! When you fail to …
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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. …
These keto deviled eggs are a perfect ketogenic snack and appetizer that even your friends and family will love. They’re low carb, keto, and high in protein, so definitely a snack that will keep you full for longer! Keto Deviled Eggs – A Great Snack Deviled eggs are a classic dish. They’re the perfect …
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With only 4.2g net carbs per muffin, these keto pepperoni zucchini muffins are a great keto snack or breakfast idea. They’re filling, keto-friendly, and gluten-free! Keto Pepperoni Zucchini Muffins Sometimes on a keto diet, or frankly, any diet at all, cravings can hit quite hard. All of a sudden, you want a pizza. Or a …
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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. …
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, …
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 …
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 …
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 …
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, …
Start your day right with a keto breakfast and keep yourself in ketosis. These recipes are easy to make, simple, and nutritious. What sort of breakfast did you have before keto? If you are like most people, you probably had cereal or oats for breakfast. Maybe even a muffin or doughnut Now that you are …
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 …
These low carb pork lettuce wraps can serve as a party treat, a packable lunch for work, or just a regular Friday dinner. Benefits of a Low Carb Diet With the ringing in of the New Year, one of your New Year’s resolutions may have been to lose weight. And one of the best ways …
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 …
Start your keto diet right with these keto dinners. They’re not only delicious but also super quick to make – maximum of 30 minutes. Life can get quite busy. And after a long day at work, the last thing you want to do is slave away in the kitchen. But, you still want a home-cooked …
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 …
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 …
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. …
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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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. …
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 …
Beginning a keto diet can be challenging. These keto dinner ideas are nutritious, flavorful, and delicious, and perfect to incorporate into your meal plan. You’ve had a long day at the office. Then you have to battle traffic. The last thing you want to think of when you get home is “What’s for Dinner?” Take …
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 …
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 …
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 …
Salads are delicious but some of them are full of carbs! These keto salads are low carb and will help you stay in ketosis. When you’re on a keto diet, you definitely want to eat fat. That’s where things like bacon and eggs come in handy. But, you can’t forget about leafy veggies and other …
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 …
When you need a quick, easy dessert but you’re on a low carb diet, keto mug cakes are perfect to try. I’m sharing multiple mug cake recipes here! Are you trying to lose weight on a ketogenic diet? Then, you probably know that you need to watch your calories as well. After all, they say …
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 …
With a total of 13g of Net Carbs per cake, this little treat can be the perfect option for a dessert or even breakfast. The mug cake is full of nutrients and yet makes you feel like you’re cheating! Why Should You Make This Keto Mug Cake? Diets are all about balance. If you’re on …
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, …
This flourless low carb cake takes only around 10 minutes to make. Most importantly, all you need for it is just a microwave and a combination of ingredients. Why Make This Low Carb Cake No matter how long you’ve been on a low carb diet, you still need dessert. And sometimes, blueberries just don’t cut …
When you have no time to make dinner, an Instant Pot will save you. These keto instant pot meals will do for a perfect dinner. We all want nice healthy meals on our tables. But life often gets in the way. We have so much on our plates. Our to-do lists are never-ending. Work, school, …
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 …
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 …
When cravings kick in, don’t break your diet! Instead, have these sweet keto fat bombs that are full of healthy fats and nutrition. Are you craving something sweet? Sweet treats tend to be high in carbs, and can quickly bring you out of ketosis. Sweet keto bombs are the perfect solution. Not only will they …
Staying in ketosis is challenging. These keto recipes have under 5g of carbs which will make the keto diet an easier endeavor. We (myself included!) have all had bad days when we took a bite of the forbidden fruit, whether it be a banana, doughnut, or non-keto bread. When this happens, what do you do? …
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 …
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 …
Start your keto diet right with these keto lunch recipes. They’re full of flavor, filling, and will keep you in ketosis. When you are on a diet, worrying about what to eat should be the least of your problems. However, it often is a problem. If you eat a ketogenic diet, it’s hard to find …
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 …
One way to stay on keto diet and keep your carb count low is to meal prep. I’m sharing multiple keto meal prep ideas that will help you plan your meals better. When it comes to staying on a keto diet, it can get difficult. If you have a full-time job and a bunch of …
Sweet, yummy, and delicious keto cookies that will just melt in your mouth. If you love the flavor of coconut, these keto cookies are a perfect treat to make! No matter whether you’re on a low carb diet or on a keto diet, you deserve treats. If anything, I think a diet isn’t sustainable if …
Once you’re on a keto diet and got a crockpot, get cooking. These crockpot meals will keep you in ketosis for good. A slow cooker is possible one of the best kitchen inventions out there. It gives an opportunity to an even absolute noob to make something delicious. Using a crockpot can help you save …
Beginner to the keto diet? Knowing a few keto diet hacks will help you to transition into ketosis successfully. So, check them out! Beginning a keto diet can be mind-boggling. There is just so many rules to follow and so many macros to track! Also, if you’re already on a ketogenic diet, it might be …