The Keto Diet: A Beginner’s Guide To Losing Weight

by Calyn Ehid

What Is The Keto Diet?

The ketogenic diet (keto) is a low-carb, high-fat diet that offers many health benefits to all. It entails reducing your carb intake drastically and replacing it with fats. This replacement of carbs with fats puts your body into a metabolic state called ketosis.


Ketosis is when your body becomes extremely efficient at burning fat for energy. This also turns fat into ketones in your liver, which can supply energy to your brain. Other benefits of the keto diet include massively reducing your blood sugar.

Types of Keto Diets

There are five variations of the Keto diet which have been established by medical literature as healthy and effective. The original is called the Classic Keto, which was established back in 1923 by Dr. Russell Wilder at the Mayo Clinic as a treatment for epilepsy. All other variations have been modified over time specific to the individuals needs and goals. Here’s a breakdown of each variation…

Classic Keto: 90% Fat, 6% Protein, 4% Carbs

Modified Keto: 82% Fat, 12% Protein, 6% Carbs

MCT (Medium Chain Triglycerides): 73% Fat, 10% Protein, 17% Carbs

Modified Atkins: 65% Fat, 30% Protein, 5% Carbs

Low Glycemic Index: 60% Fat, 30% Protein, 10% Carbs

What Can You Eat On Keto?

On any variation of the Keto diet, you can eat the following, just make sure to follow the percentages of each that you can have in order for it to be effect.

  • Fats & Oils. Get your fat from natural sources like meat and nuts, try not to have processed foods. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil.
  • Protein. Stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Note that too much meat on the Keto diet is not a good thing.
  • Vegetables. Try to have fresh veggies, but frozen are allowed too. Lean more toward leafy/green items, any above ground veggie.
  • Dairy. Most dairy is fine, but make sure to buy full-fat dairy items, no Kraft Singles. Harder cheeses typically have fewer carbs. Make sure the cheese is unprocessed.
  • Nuts & Seeds. Nuts and seeds in moderation can be great to mix in. Try to use fattier nuts like macadamias and almonds.
  • Beverages. Try and stick to water. LaCroix or any other sparkling water is a great option too, just make sure it doesn’t have any sugar in it.

Benefits of Keto

Keto is a great way to lose weight fast, but in a healthy way. It is fairly straight forward and easy to follow. The major benefit of Keto is obviously weight loss, however there are many other health benefits that most would not think of.

  1. Weight Loss – The Keto diet’s main goal for most is weight loss. By putting your body in a state of ketosis, this allows your body to use your fat as energy instead of your muscles or anything else, resulting in rapid weight loss.
  2. Mental Focus – Not only does Keto put your body in a state of ketosis, but it also makes your brain use ketones as a consistent fuel source, allowing you to focus for longer periods of time.
  3. More Energy – Your body can only store so much glycogen that is used for energy and because of this, your body needs to seek out another fuel source. When in a state of ketosis, your body uses fat as energy, so you have a much larger supply than those who are not in a state of ketosis.
  4. Lowers Blood Pressure – Keto can help lower your blood pressure immediately, helping to prevent any future heart problems.

If you are ready to change your life for the good by losing weight and becoming healthier, Keto is the perfect way to start!