Understanding the Keto Diet

You may have heard all about the keto diet. Keto feels like a buzzword. The keto diet is more than just a buzzword through and it’s here to stay. The ketogenic (or “keto”) diet is a low-carbohydrate, high-fat, and moderate-protein eating plan designed to shift your body into a state called ketosis. In ketosis, your body burns fat for fuel instead of carbohydrates — leading to steady energy, reduced cravings, and often, fat loss.

To achieve this, most people aim for a daily carb intake of 20–50 grams of net carbs, depending on activity level and individual tolerance. The focus is on whole, nutrient-dense foods that support energy and metabolic balance.

The keto diet can be beneficial for:

Those who feel better with fewer carbs and steadier blood sugar levels
Individuals looking to manage appetite, improve focus, or lose body fat
People who enjoy healthy fats like avocado, nuts, and olive oil

However, keto isn’t for everyone. It may not be ideal if you’re managing certain health conditions, training intensely, or prefer a more balanced eating approach. If you have any medical concerns, always check with your doctor before starting.

Why the Keto Diet Can Be Beneficial

While it’s not a one-size-fits-all plan, many people experience real benefits from following a well-formulated keto diet. Here are some of the most common:

1. Supports fat loss
When your body switches to burning fat for energy, it naturally uses stored fat more efficiently — which can lead to steady, sustainable weight loss over time.

2. Stabilizes blood sugar
Keto limits carbohydrate intake, helping to prevent spikes and crashes in blood sugar levels. This can support balanced energy and mood throughout the day.

3. Reduces cravings
By emphasizing fat and protein, keto helps reduce hunger hormones and cravings for sugar and processed carbs, making it easier to stay satisfied between meals.

4. Enhances mental clarity and focus
Many people report sharper focus and better concentration while in ketosis, likely due to the brain’s steady fuel source from ketones.

5. Improves energy levels
Once your body adapts, fat becomes a more consistent energy source — helping reduce fatigue and the “afternoon crash” that can come from carb-heavy eating.

6. May support inflammation reduction
Some research suggests keto may help reduce inflammation markers, especially when the diet focuses on whole, unprocessed foods and healthy fats.

7. Encourages mindful eating
Because it removes many processed foods, keto naturally brings attention to food quality, cooking methods, and mindful meal preparation.

Keto Food List

EAT THESE FOODS ↓

Healthy Fats

Avocado, olive oil, coconut oil, butter, ghee
Nuts (almonds, pecans, macadamias) and seeds (chia, flax, pumpkin)
Olives, nut butters (without added sugar)

Protein

Meat (beef, chicken, turkey, pork, lamb)
Fish and seafood (salmon, tuna, sardines, shrimp)
Eggs
Tofu and tempeh (for vegetarians)

Low-Carb Vegetables

Leafy greens (spinach, kale, romaine)
Cruciferous veggies (broccoli, cauliflower, cabbage, Brussels sprouts)
Zucchini, cucumber, celery, asparagus, mushrooms, peppers

Dairy (in moderation)

Cheese, heavy cream, full-fat Greek yogurt (unsweetened), cream cheese

Condiments & Extras

Mustard, vinegar, herbs, spices, lemon juice
Sugar-free sauces and dressings (watch labels)

Beverages

Water (still or sparkling)
Coffee or tea (unsweetened)
Electrolyte drinks (without sugar)

LIMIT OR AVOID ⓧ

Bread, pasta, rice, grains
Starchy vegetables (potatoes, corn, peas)
Beans, lentils, most fruits (except small portions of berries)
Sugary foods and drinks
Processed snacks and baked goods
Alcohol, especially beer and sweet cocktails

How to Tell If You’re in Ketosis

As mentioned in the first few paragraphs of this blog post, the whole point of the keto diet is to get you into ketosis. When your body is in ketosis, it produces ketones — molecules made when fat is used for energy. Ketones are a marker to know you’re in ketosis. Signs you’re in ketosis include:

Steadier energy and reduced hunger
Fewer cravings for sugar or carbs
A metallic or “fruity” taste in your mouth
Possible short-term “keto breath”
Weight loss or decreased bloating
You can also test your ketone levels using urine strips or a blood ketone meter for confirmation.

Coach’s Notes

📌 Hi, all! I’m adding a few distinct notes because keto is a unique nutrition protocol. While many other “diets” have flexibility, keto does not. A few things to think about as you consider a keto diet are listed below. - Margot

Keto can be effective, but it’s not for everyone. Listen to your body and monitor how you feel.
Would this style of strict eating work for your lifestyle? Is it sustainable?
You can’t really do keto half in, half out — consistency is key for staying in ketosis.
If keto feels too strict or complicated, try a high-protein, lower-carb approach instead. It’s easier to maintain long-term and still supports fat loss, energy, and muscle tone.

Keep Going: Your Next Steps

Want to dive deeper? Here are a few resources to keep the momentum going:

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