• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Keto Diet Yum
  • About
  • Recipes
  • Meal Plans
  • Learn
  • Latest
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
search icon
Homepage link
  • About
  • Recipes
  • Meal Plans
  • Learn
  • Latest
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Keto Diet » Tips & Tricks » Burn, Baby, Burn! The Ultimate Ketogenic Diet Guide

    Burn, Baby, Burn! The Ultimate Ketogenic Diet Guide

    Updated August 18, 2021 • Posted on January 29, 2019 by Jennifer • Leave a Comment

    It seems like every day there is a new diet for longevity and amazing health: Atkins, paleo, vegan, gluten-free, fruitarianism, you name it.

    It’s always so hard to navigate which of these diets are best, and often times there isn’t enough information to actually base your decision on.

    Today I’ll introduce you to the Ketogenic Diet, which helps to burn fat quickly for fast results.

    How does the ketogenic diet work?

    The Ketogenic Diet requires some tracking, but don’t worry about counting those calories - you will merely want to break up the categories of what you’re eating into categories:

    • 75% of your diet will be comprised of fat
    • 20% of your diet will be comprised of protein
    • 5% of your diet will be comprised of carbs (between 20-60 g per day)

    When you keep to these ratios, the body will enter a state of ketosis. Ketosis occurs when there aren’t enough carbohydrates to burn for energy, so the body burns fat.

    The main purpose of this diet is to keep your body in a state of ketosis so that it’s constantly burning your excess fat.

    75% of the diet is from fats – Is that a typo?!

    No typos here! Fat, including saturated fat, has no effect on the blood sugar, which is what keeps the body in a solid-state of ketosis.

    Carbs are the true culprit of driving up blood sugar, spiking insulin and converting straight to fat.

    Even though you’ll be increasing your saturated fat intake, the low carbohydrate diet will help to lower your triglycerides, resulting in a better metabolic panel.

    Studies have shown that over the course of three months on the diet, cholesterol numbers looked better on average than off of it. Pretty cool!

    Alright, so what should I eat?

    Remember, this diet is high on fat and low on carbs, so you will see that most of what you can expect to eat is meat and/or animal products.

    When choosing animal products, pick grass-fed and organic to limit exposure to pesticides and antibiotics.

    Meat:

    • Beef
    • Pork/Pork Products: bacon, ham, sausage, all cuts of pork
    • Lamb
    • Venison and wild game
    • Buffalo
    • Deli Meat (use sparingly)

    Poultry:

    • Chicken
    • Turkey
    • Duck
    • Quail/Cornish Hen, other birds

    Seafood:

    • All seafood and shellfish (fresh, frozen, canned)

    Dairy:

    • Eggs
    • Whole milk and heavy cream
    • Cheese
    • Butter
    • Greek Yogurt (no flavor, that just adds sugar)

    Vegetables (low carb only, no potatoes here!):

    • Broccoli
    • Cauliflower
    • Cabbage
    • Greens
    • Onions
    • Zucchini

    Other:

    • Nuts/seeds
    • Avocados
    • Other low-carb, low-sugar condiments

    OK, I think I’m ready to do this. What else should I know?

    Ultimately, the Ketogenic Diet is all about balancing those fat/protein/carb ratios.

    You can pick up ketone strips at your local health food shop to test your urine to ensure that you’re in a state of ketosis.

    It’s also very important that you stay hydrated and drink enough water so that the ketones don’t build up in your system.

    Since it’s not very easy to get these types of foods in a drive-through window, expect to spend more time prepping and preparing your foods.

    Planning your meals ahead of time will help to keep you on track and motivated.

    Join Our Keto Movement!
    We have FREE Keto Meal Plans, Food Lists and Guides for Health and Weight Loss. We'll also send you Keto Hacks and Keto recipes to help you stay on track and achieve fast and long-term results!
    Thanks! Keep an eye on your inbox for updates.
    « My Recipes
    10 Health Benefits of Low-Carb and Ketogenic Diets »

    If you love this recipe...

    Keto Fathead Bagels

    Keto Fathead Bagels - 6 Ingredient Recipe

    Best Leek Bacon Omelette

    Best Keto Leek Bacon Omelette

    Best Keto Chicken Caprese

    Keto Caprese Chicken - Healthy Dinner Recipe

    Keto Almond Flour Pizza Crust

    Almond Flour Pizza with Feta and Bacon

    Keto Beef Stroganoff

    Beef Stroganoff Recipe with Mushrooms & Sour Cream (Gluten-Free)

    Keto Baked Chicken Recipe

    Keto Baked Chicken with Yogurt and Lime

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Jennifer and I am a Keto Addict. I've been super into the Ketogenic Diet ever since I tried it to lose weight. It not only helped with my weight loss goals but also helped me live a more happy, healthy and inspired life.

    more about me →

    Trending

    • Keto Cheat Sheet to Get Into Ketosis Fast
    • 19-Day Keto Diet Plan for Beginners to Get Into Ketosis
    • 19-Day Keto Intermittent Fasting Meal Plan for Beginners
    • Keto Calorie Calculator for Weight Loss
    • The 11 Best Keto Smoothie Recipes for Weight Loss
    • 24 Best Keto Cocktails You Will Love

    Latest

    • Salmon Burger Lettuce Wraps
    • Easy Peri Peri Chicken (Nando's Copycat)
    • Keto Strawberry Cream Cheese Tart
    • Matcha Tea Cupcakes
    • Low Carb Keto Pancakes
    • Best Keto Chocolate Pie (Sugar Free)

    Footer

    ↑ back to top

    About

    • Home
    • About Us
    • Privacy Policy
    • Disclosure
    • Contact

    Keep Updated!

    Get weekly recipes and keto tips to your inbox.

    Find Us

    Copyright © 2019-2022 KetoDietYum

    2.0K shares
    • 516