Keto Diet Explained: Low-Carb Cooking for Beginners

The Ketogenic (Keto) diet is everywhere. But what actually happens when you cut out carbs and eat bacon?

The Science: What is Ketosis?

Normally, your body runs on glucose (sugar/carbs) for energy. When you drastically reduce carb intake (usually under 20-50g per day), your body runs out of glucose fuel.

It then flips a metabolic switch to burn fat for fuel instead. The liver turns fat into molecules called ketones, which power your brain and muscles. This state is called Ketosis.

The Macros

To stay in ketosis, you typically aim for:

• 70-75% Fat
• 20% Protein
• 5-10% Carbs

Note: It is a high fat diet, not just a high protein diet. Excess protein can actually be converted to glucose, kicking you out of ketosis.

What to Eat (The Green List)

• Meats: Beef, pork, lamb, chicken (skin on!).
• Fish: Fatty fish like salmon and mackerel.
• Eggs: Eat the yolks!
• Above-ground Veggies: Spinach, kale, broccoli, cauliflower, zucchini, avocado (technically a fruit, but a keto superstar).
• Dairy: Butter, heavy cream, hard cheeses.
• Oils: Olive oil, coconut oil, avocado oil, butter/ghee.

What to Avoid (The Red List)

• Grains: Wheat, rice, oats, corn.
• Sugar: Honey, agave, maple syrup, white sugar.
• Fruit: Most fruits are too high in sugar (berries are an exception in small amounts).
• Tubers: Potatoes, yams, carrots (in large amounts).

The "Keto Flu"

When starting, you might feel groggy, headaches, or fatigue. This is your body adjusting to fuel switching and electrolyte loss.

• Fix it: Drink water and crave salt! Broth is excellent for electrolyte replenishment.

Keto-Friendly Recipe Ideas

• Breakfast: Omelet with spinach, cheddar, and bacon.
• Lunch: Cobb Salad with ranch dressing (full fat).
• Dinner: Ribeye Steak with garlic butter and mashed cauliflower "potatoes".

Search for "Keto" in our recipes to find low-carb inspiration.