What is keto? A Beginner’s Guide to the Ketogenic Diet (2021)

The interest for the keto diet has been growing massively over the last years, but the diet is actually not a new one. In this blogpost we go through a simple beginner’s guide to what exactly keto is.


What is Keto?

Keto, or the ketogenic diet, is a low-carb, moderate protein and high fat diet which has increased in popularity over the last few years. One possible explanation to this increase is due to the amount of new scientific studies that supports the health benefits. Another possible explanation is the weight-loss benefits that many people are experiencing while doing the keto diet.


However, it is not a new diet. In fact, as keto expert Craig Emmerich explains in this video, humans would probably not have existed had it not been for the ketogenic state and the body’s ability to run on fat for fuel.


What does he mean by that? Well, think about it. Back when we were hunters and gatherers we didn’t have supermarkets and stores. So, we could sometimes go days without food, especially during the winter months. If we hadn’t been able to switch our body into burning body fat as our main fuel, we would have died.  


But wait. Burning body fat as our main fuel? How does this happen you might ask? This happens when our body is in the ketogenic state and starts producing something called ketones. So, let’s deep dive further into exactly what happens.



Ketosis is a metabolic state when your body does not have enough carbohydrates to fuel the body. What happens then is that your body turns to a different type of fuel, fat.


The liver then starts producing energy molecules called ketones. One of the main benefits of being in ketosis is that your body becomes a “fat-burning machine” as Dr. Andreas Eenfeldt explains in this video.


We recently wrote a blogpost with some tips on how to get into ketosis. Check it out here.

Therefore, it becomes a perfect diet for weight-loss without feeling hungry.


The reason you feel less hungry is because ketones are a superior fuel than sugar.


But, talking about hunger. What kind of food can you eat while on the ketogenic diet?


Food to Eat on a Ketogenic Diet

As we mentioned above, keto is a low-carb, moderate protein and high-fat diet. This means you can eat real food like meat and fish, vegetables, eggs and natural fats like olive oil and butter. Try to stay under 20g carbs per day, then adjust amount of protein and fats according to your goals.


Food you can eat:

·      Meat and fish

·      Vegetables like avocado, broccoli, lettuce, tomatoes and more.

·      Eggs

·      Olive oil and butter


Food You Shouldn’t Eat

Getting into the ketosis means you will need to avoid heavy carb food like sugar, pasta, rice, bread, pizza and processed junk food.


Food to avoid:

·      Sugar

·      Pasta

·      Rice

·      Bread

·      Pizza

·      Junk Food

·      Potatoes



Did we miss anything?


We would love to hear from you:


Have you tried the keto diet?


Or maybe you still have some doubts if it’s the right diet for you?


Either way, let us know by leaving a comment below.

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