Keto Diet Explained + Detailed Cheat Sheet (Download PDF)

Keto Diet Explained

What is the keto diet? The keto diet is based upon consuming very low carbohydrates, protein and a high amount of healthy fat foods.

The breakdown is the following:

  • Carbs is 5% to 10%
  • Protein is 10% to 20%
  • Fat is 70% to 80%

The diet puts your body into a state called ketosis which transitions your body into a fat-burning machine.

This may seem like a contradiction that fat foods create weight loss, however, the keto diet has been scientifically proven to be highly effective.

What Is Ketosis

Ketosis is a state when the body is deprived of the usual carbohydrates and sugars.

For instance, instead of burning sugar your body instead will burn off the stored fat to fuel the body.

Your stored fat will begin to be used to provide your body with energy instead of being stored for additional weight gain!


1) Minimize carb consumption.

2) Add substantial healthy fats to your diet, such as coconut oil and fatty fish.

3) Increase physical activity for accelerated fat burn.

4) Try a short fast, 24 to 48 hours once a week such as intermittent fasting, a dietary approach that involves regular short-term fasts.

5) Maintain adequate protein intake.

Reducing inflammation is key. Cutting out all sugars does all the work for you to produce quick weight loss results!

Energy Boost

There is nothing like the energy you gain when your body adjusts to the keto diet.

It boosts your energy so diligently that you might even consider not going back to your old diet.

The diet is very safe and 100% effective.

What you can eat on a keto diet is limited but there are plenty of great alternatives that will allow you to not even notice. It’s not as complicated as you may think.

Source: National Institute Of Health

Aside from weight loss and energy boost, the keto diet has many additional benefits.

How The Diet Impacts Your Body

Your body runs on fuel from either sugar glucose or fat. The primary source of fuel that most people’s bodies tend to use is sugar glucose.

The body loves glucose and will use it for energy. The more carbohydrates that you consume will result in the more glucose that’s produced.

The more your body produces glucose, the more it’s being used as fuel while leaving extra fat stored in your body causing you to gain excess weight.

The keto diet forces your body to switch gears and rely on fat for the primary source of fuel instead of sugar. This is where the ketosis stage begins to take place.

Prevent Disease

One of the many advantages of the keto diet is that it can also serve as a healing diet.

Sugar is a major cause of many diseases today.

Lack of sugar intake has proven to help prevent many diseases such as diabetes, heart diseases, cancer, seizure disorders, and symptoms of advanced aging.

This diet works to maintain sugar levels.

Reduce Inflammation

Inflammation can be triggered with increased consumption of wheat, sugar, and other starches.

By removing starchy carbs from your diet it will decrease inflammation.

Mental Clarity

It is often said the keto diet sharpens the mind and helps with mental clarity. Excessive sugar can cause the brain to fog.

The keto diet leads the brain to be fueled with ketones rather than sugar, prompting easier brain function and more clarity.

When your energy is heightened your mental focus is at an all-time high.

Source: Reader’s Digest

What Can You Eat On The Keto Diet

Please see below a list of foods you may have without counting calories and which one’s you must limit.


Keto Diet Explained + Cheat Sheet

Print PDF Below

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Keto Recipes

7 Day Keto Meal Plan

Keto Breakfast

Snacks & Desserts

Ketogenic Dinners

Other Keto Recipes

Keto Cookbook

Simply Keto Cookbook


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