Health and Fitness

Keto Introduction

74 / 100

1st Post of a Series Featuring Keto

A doctor originally introduced the  Keto Diet in the 1920s. Yes, it has been around that long. It was used to treat epilepsy in children. The diet made a huge comeback in the early 90s, again for epilepsy but also for the weight loss.  

For this post purpose, I will focus on the weight loss benefits of following a Keto diet. Our body runs off of energy. Energy comes in the form of carbohydrates first. Carbs, as well all know, are breads, sugar, starchy veggies, etc. Our bodies store any fat we eat and only use it when we run out of carbohydrates. So the theory is, by eating very little carbs your body has to use stored fat for fuel. Have you ever heard someone say “burning fuel”? Well, that is kind of the idea.

So in a nutshell, don’t eat carbs and it forces your body to use all that stored fat (especially around the middle) as energy. Literally the fat melts off. 

There are many spin-offs of this diet including; dirty keto, carb cycling, and keto supplements. I will tell you from firsthand experience, just stick to clean keto. And before starting any diet, check with your doctor first. 


How to Keto




Fats should make up 70% of your diet. I know that sounds crazy right? Think good fats; almonds, eggs, avocados, coconut oil, low sodium meats, real butter, hard cheeses. 

Proteins should make up 25% of your diet. Proteins also include eggs, meat, peanut butter, hard cheese, nuts. 

Carbohydrates should make up 5% of your diet. I know. That is a tiny amount. Keep your NET carbs under 20. Net is the total carbs minus fiber.  Pretty much avoid anything with sugar in it, potatoes, bread, and starchy veggies. 

Keto Introduction Shopping List

  • Chicken
  • Steak
  • Hamburger
  • Salmon
  • Heavy cream
  • Cream cheese
  • Real butter
  • Hard cheese
  • Lettuce (to make wraps)
  • Green vegetables
  • Berries
  • Cauliflower (to make rice and mash cauliflower)
  • Almonds, nut butter
  • Coconut oil
  • Sugar substitute
  • Mushrooms (go great in everything)
  • Eggs!

This is just a starter list, but with these items you can make so many meals! I will link a site here to some great recipes. And over the next several weeks I will post more about Keto including other benefits, risk factors, and recipes!

My Keto Journey

So I will admit, this post has its purpose. Remember the post several days ago about goals for 2020? If not, I will link it here. Well, one of my goals is to lose weight. So I have started Keto myself. I will log my progress and share my tips. I started on 12/26/19. As of this morning I am down 5lbs and have an increase in energy. 

In two weeks, you will feel it. In four weeks, you will see it. In eight weeks, you will hear it.


Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe to my blog for updates.