The Ultimate Guide to the Ketogenic Diet

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By: Matt Weik

Many people are against following a diet that is high in fat, such as the ketogenic diet. Yet, some research has shown that those who follow a keto diet can see some health and weight loss benefits (drastic weight loss results at that).

"Fat is not the enemy in your diet. Fat is your friend." Jimmy Moore said this in his famous book Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet.

In the fitness world, diet plans come and go, but one diet has been there on top for quite a long time now – the keto diet. The ketogenic diet is one of the most popular forms of dietary plans in the fitness space. A ketogenic diet refers to a low-carb, high in fat, and moderate protein intake diet.

When you are on a keto diet, you can eat as much fat as you want, yet lose weight really fast. Sounds fascinating, doesn't it?

Many celebrities have gone keto, such as Lebron James, the Kardashians, Vanessa Hudgens, and the list goes on and on.

So, what's this new buzz in the dietary world, and how did it create such a sensation across the globe? Let's dive into it.

What is the Ketogenic Diet?​

The ketogenic diet is a low-carbohydrate and high-fat diet that has multiple health benefits. This includes:

• You can lose weight and maintain a healthy lifestyle
• It helps to fight diabetes and some forms of cancer
• It has benefits against Alzheimer's disease, epilepsy, and other brain diseases

So, how does it work?

It is all about draining out your carbohydrate intake and then replacing it with fat. When you drain out carbs, your body goes into a metabolic state known as ketosis.

When your body is in ketosis, it tends to become a powerhouse that burns fat for energy at a rapid rate. It converts the fat into ketones in your liver as well, and it can supply a considerable amount of energy for your brain.

Basically, your body will be burning fat when you are sleeping, reading, studying, working, or quite literally… anytime. You can also see enhanced benefits when you combine the ketogenic diet with resistance training and cardiovascular exercise. The keto diet involves a massive reduction in blood sugar and levels of insulin. Hence, it is quite beneficial for those who have diabetes.

What is the Buzz Behind Going Keto?​

The buzz behind going keto is quite legit, considering its benefits. If you are mostly busy and cannot make time for your workouts, then the ketogenic diet can be ideal for you. It is a state where you force your body to burn fat as there are no carbs left in your system. When you are going keto, you will lose your appetite, which can lower your total daily calorie intake level.

One of the most interesting facts about the ketogenic diet is that you can eat your favorite foods and lose weight at the same time. Sounds unbelievable, right?

Since the keto diet is a high-fat diet, you can eat as much fatty food as you want (but you should still stay away from unhealthy fats). For example, if you have a boring 500-calorie spinach mushroom salad, you can put some cut up chicken breast on top of it and then pour some olive oil over the whole thing. Is your mouth watering yet?

Foods to Eat and Avoid While on the Keto Diet​

It is essential to know what you should and shouldn't include in your meals when you are on the ketogenic diet. Below is a list of some of the commonly consumed foods while utilizing a ketogenic diet along with what you should skip.

Here's what you can consume when you are going keto:

• Meat
• Fish
• Seafood
• Eggs
• Poultry

High-fat foods such as:

• Coconut (this includes coconut milk and oil as well)
• Bacon
• Egg Yolk
• Butter
• Cheese
• Nuts
• Olive Oil or Any Other Oil

Some negligible amount of low-carb vegetables:

• Cucumber
• Tomatoes
• Asparagus
• Leafy Greens
• Mushrooms
• Celery

Now that you know what you can eat on a keto diet, it is time to discuss what you cannot eat:

• Any Kind of Dairy Products
• Fruits
• Beans
• Legumes
• Grains
• Vegetables That Contain Starches
• Slightly Sweet Veggies
• Processed Foods (all kinds except pork rinds)

So, to sum it up, your ketogenic diet menu should have the following characteristics:

• High in fat
• Almost no carbs
• Varying protein proportion but mostly low to moderate

Is the Ketogenic Diet Safe?​

The keto diet has become a common trend worldwide, but the question of whether it is safe seems to come up quite often. Some experts have concluded that certain risk factors come with this popular weight loss diet.

Critics have commented that the keto diet can work in the short run, but it can be unhealthy at times. It has been said that most of the weight lost during the ketogenic diet is water weight and that your body might feel fatigued. Keto flu is another one of the most common side effects of the ketogenic diet.

What is the keto flu? The keto flu is when you first start the keto diet, you might have flu-like symptoms, which will be cured within a few days. No, it's not actually the flu or where others could get sick, it's just the body's response to the change in dietary intake. The keto flu includes poor mental functioning and energy, increased appetite, nauseous, insomnia, indigestion, and fatigue.


You can go for a regular low carb diet for the initial weeks to get rid of keto flu. This is a step for your body to learn how to burn fat before you completely shut off carbs.

FAQ on Ketogenic Diet​

When will my body go into ketosis?

Depending on your body type, it generally takes 2-7 days. It also depends on what you are eating and your activity level.

Can I eat fat in excess when on the keto diet?

Yes, you need to consume high amounts of healthy fat while doing keto. The more healthy fat you consume, the more fat your body you have the potential to burn.

How much weight am I going to lose?

It totally depends on the individual. If you work out along with following the keto diet, you have the ability to lose a more significant amount of weight and faster than if you simply just did the diet without any form of exercise.

What to do if I am constipated while on keto?

• Drink plenty of water
• Eat some fibrous veggies
• Try coffee or tea (no milk)
• You can take a magnesium supplement
• Avoid eating nuts

Is there the risk of losing lean muscle mass?

The risk of losing muscles comes with every diet. Although, with a ketogenic diet, since you are on consuming an adequate protein and fat intake and have increased ketone levels, it can minimize muscle loss. Resistance training can also help you maintain your lean muscle tissue as well.

Is the Ketogenic Diet for You?​

If you are searching for a dietary plan that will help you to lose weight quickly and effectively, then the keto diet is for you. It is ideal for people who are diabetic, obese, or want to improve their overall health.

Although, if you are an athlete, then the ketogenic diet might not be suitable for you.

All in all, the ketogenic diet is not a short-term diet, it is a long-term lifestyle to be following. As always, it would be a good idea to consult with your doctor before going on the keto diet (or any diet for that matter) to be on the safe side.