Keto Quoi?

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What in the world is a Keto Diet?

Turn on the TV, or open a magazine and you’re sure to see some trace, mention or murmur of it.

Particularly at this time of the year.

We are just two weeks into the start of 2019, and the will to accomplish goals burns inside our bellies. We are determined. We are motivated. And according to statics from, we are hell-bent on eating healthier.

The top New Year’s resolution of 2019 revolve around dieting. 71% of us want to eat well and get in shape.

And the Keto Diet has become a popular way to do so.

So… What is the Keto Diet?

The Keto (short for Ketogenic) diet was created by Dr. Gianfranco Cappello at the Sapienza University in Rome, Italy.

It is a low carb diet that pushes your body into a state of ketosis.

Ketosis is a metabolic state where the body burns fats as fuel instead of carbohydrates (due to a lack of carbs in the body). Essentially, the body is finding a new energy source and helping you lose weight in the process.

photo courtesy of unsplash, photographer @annapelzer

Often the keto diet is referred to as a low carb high fat diet.

What You Eat:

The majority of calories your body will consume on a keto diet come from healthy fats. The rest will come from fruits, veggies, meat and fish.

1. Low Carb, Non-Starchy Vegetables

Brussel Sprouts, Spinach, Kale, Broccoli, Cauliflower, Asparagus, Zucchini, Peppers
2. Seafood
Salmon, Mussels, Octopus, Oysters, Squid, Clams, Atlantic Mackerel, Sardines
3. Cheese 

Cheese tends to be very high in fat and generally low in carbs. Making it a good fit for the keto diet. Try: Feta, Goat Cheese, Blue Cheese, Mozzarella, Cheddar, Ricotta, Parmesan, Provolone

4. Berries 

Low in carbs and high in fiber. Berries are great for the digestive system and loaded with healthy antioxidants. Try: Blueberries, Blackberries, Raspberries, Strawberries

5. Nuts & Seeds

Nuts are very high in fat, so eat them in moderation and be careful not to over indulge. Try: Almonds, Cashews, Brazil Nuts, Macadamia Nuts, Walnuts, Pecans, Pumpkin Seeds, Sunflower Seeds

6. Meat & Poultry

These are staple foods for the keto diet. Not to say those with plant-based lifestyles can’t partake, it just happens that meat and poultry are great sources of proteins for this low carb eating plan.

7. Avocado

It is one of the world’s healthiest foods. Filled with antioxidants, vitamins and minerals, this berry (and yes, it is considered a berry) is a high source of healthy fats.

8. Eggs

Healthy and versatile. Eggs are low in carbs but high in protein. They contain strong nutrients and have been proven to increase the feeling of fullness, as well as maintain stable blood sugar levels.

9. Oils

Both Coconut & Olive Oil are great for your heart, hair and skin. They are a pure source of fat and great to use as salad dressings, or to cook food.

10. Dark Chocolate and Cocoa Powder

That’s right, you get to eat chocolate! But not just any kind… healthy cocoa: dark chocolate. It’s a bittersweet high source of fat, filled with powerful antioxidants.

11. Coffee & Tea

The caffeine is a great boost to your metabolism, and both coffee and tea are low to no-carb beverages. But NO sugar please! You can add cream if you wish, but high-carb and high sugar flavourings are a no go.

photo courtesy of unsplash, photographer @markuswinkler

Benefits of the Keto Diet

Studies have shown, the Keto Diet helps dieters lose weight fast. There appear to be few side effects and for the most part, people are able to keep the weight off while they stick to the plan.

Risks and Dangers

Some critics fear the diet may only work short term.

Another concern is that the diet may cause a loss of muscle and lead to a feeling of fatigue.

If you are an athlete or body builder trying to bulk up, this may not be the best diet for you.

As always, before starting a new diet contact your doctor to see if this eating plan will work for your body.

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