The Ketogenic Diet: Where to Begin!

Let’s start with the basics: what is a Ketogenic diet? The Ketogenic diet (aka Keto, low carb, LCHF) is a low carbohydrate, moderate protein, and high fat style of eating. The Keto diet puts your body into a metabolic state called ketosis. When your body is in a state of ketosis, your blood sugar and insulin levels drop, allowing your body to break down and use FAT as its main source of energy (instead of glucose, aka sugar). A byproduct of the body breaking down fat for energy is the production of ketone bodies. Ketones are an incredibly efficient source of fuel for the brain and the body.

The benefits are numerous and include: healthy weight loss, appetite & craving control, improved mental focus, reduced inflammation, increased energy, blood sugar control, and so many more. Ketogenic eating shows promise for managing a multitude of health issues and symptoms.

Now, let’s talk about what not to eat and what you can eat! The Ket-No foods list includes: sugars, grains, starches, trans fats, most fruits, and low-fat foods. Do not fear, there are many great substitutes that fit into the diet! The Ket-Oh Yeah food list consists of: meat & seafood, leafy greens, above ground vegetables, high fat (organic) dairy, nuts & seeds, avocados, berries, and healthy fats!

The next step is figuring out how much you will be eating. The general daily guidelines are 65-75% fat, 20-30% protein, and 5% carbohydrates. To break it down a bit more, someone who weighs 180 pounds (and wants to lose weight), would eat approximately 120 grams of fat, 90 grams of protein, and 20 grams of carbohydrates. A 235 pound person would eat roughly 110 grams of protein, 150 grams of fat, and 25 grams of carbohydrates.

Stay tuned for the next post to learn more about transitioning to ketogenic eating, how to know if you have reached a state of ketosis, learn about total carbohydrates vs net carbs, and discover great keto snack options. For now, head to Fresh & Natural Foods to get all of your Keto staples, and reach out to Chelsea with Keto questions!

** Keto calculations from


Guest Author’s Bio:

Chelsea Kazmierczak-Goethel is a holistic practitioner at MetroEast Nutrition & Chiropractic in Oakdale, MN. She specializes in Nutrition Response Testing, a technique designed to determine the underlying cause of illness or ill-health. Chelsea is motivated by the daily health wins she gets to share with her patients, and is passionate about helping people bring optimum health and wellness back into their lives. She resides in the Twin Cities with her husband & their two cats, and enjoys spending time outdoors, and cooking.

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Author: Fresh & Natural