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Keto Dieting – What You Need To Know

The Ins & Outs Of A Basic Keto Diet!

Posted by CurtisHigh1 - October 22nd, 2016

The thought of eating a diet which consists of 70% fat, when your goal is to actually lose fat, may seem crazy! However, the keto diet is exactly that, and it has proven very popular, especially among many professional athletes.

This diet involves eating fat from different types of food in order to start producing ketones to burn more fat. Studies prove that a low carbohydrate diet can force the body to produce ketones and burn fat. There are many writers and athletes who recommend different adaptations and protocols, but I want to describe the popular and easier way to understand how you can split your macros in order to follow a keto diet.

Basic Aspects Of A Keto Diet

Keto macros should be a minimum of 70-80% fat, 25% protein, and 5% carbohydrates. Carbohydrates MUST be less than 30 grams, and most studies recommend 15 grams from green vegetables and some nuts.

Some examples of carb food sources allowed in this type of diet are…

  • Spinach
  • Cauliflower
  • Kale
  • Cabbage
  • Lettuce
  • Mixed salad

Some examples of fruit carb sources allowed in this type of diet are…

  • Avocado
  • Strawberries
  • Raspberries
  • Blueberries
  • Cherries

An easy way to remember these is to think of dark fruit when on a keto diet.

Some examples of protein sources allowed in this type of diet are…

  • Organic grass-fed Red meat
  • Organic poultry
  • Organic eggs

Some examples of fat sources allowed in this type of diet are…

  • Coconut oil
  • Olive oil
  • Nuts
  • Avocado (avocados are fruit but have monounsaturated fat)
  • Grass-fed butter
  • MCT oil

It is necessary to keep proteins moderate, because a high-protein intake can raise insulin and produce gluconeogenesis. This can raise glucose and insulin, which is not a good thing when following a keto diet.

Keto Benefits

When a person is adapted and in ketosis, he or she may experience:

  1. Weight loss
  2. Reduced inflammation
  3. Reduced hunger
  4. Improved strength and performance
  5. Decreased cholesterol and triglycerides
  6. Increased energy
  7. Increased lean muscle mass

Possible Side Effects

Like many other dieting methods, a keto diet comes with some risks. Some people need to be careful, because if the keto diet is not done in the correct way, it can have less than ideal results. The use of supplementation and staying fully hydrated are necessary aspects to complete the diet without consequences, while some people can’t follow keto diets because of medical conditions.

Some negative symptoms that certain people may experience with keto diets are…

  1. Mental fogginess
  2. Headaches
  3. Decreased energy
  4. Frequent urination and loss of electrolytes
  5. Fatigue and dizziness
  6. Hypoglycemia
  7. Constipation
  8. Muscle cramps

I also want to be very clear that KETOSIS is very different to KETOACIDOSIS. Ketoacidosis is a very dangerous! So, it’s important to do the keto diet properly and to check in regularly with your doctor.

Ketogenic Diet Example

  • Breakfast: 4 Eggs, coconut oil & a bullet proof coffee!

  • Snack: Almonds with a pinch of pink Himalayan salt and vegetables sautéed in grass-fed butter.

  • Lunch: Salmon, Spinach and asparagus with a lot of grass-fed butter.

  • Dessert: Some coconut milk with stevia and blueberries.

  • Snack: Keto rolls & peanut butter (

  • Dinner: Cod with spinach salad, olive oil and macadamia nuts.

  • Late Snack: Keto chocolate fudge (

As you can see, this is a high fat, very low carb and moderated protein diet. It is NOT a high protein diet!

Consult With Your Doctor

When people start the keto diet, it can be difficult and they may begin to feel unwell. But when the body is fully adapted and starts using fat as energy, the results are incredible. Some people can adapt very fast, but others a lot slower. To start a keto diet, it is recommended that you go 20 days with NO carbs. This diet helps many athletes, but it’s not for everyone, so check with your doctor to make sure it’s right for you.

Related Videos:

Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals!


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Great Article


I've thought about bulletproof coffee. I like the taste of coffee too much to put butter in it.

CurtisHigh1  Edit  Delete  Close

i was sceptical too at first! but it makes it so much nicer!


Hope this is some help to you all!! working awesome for me!

CurtisHigh1  Edit  Delete  Close

no not heard of this! thanks for the tip tho, maybe have to try this!

Mike_Misiulis  Edit  Delete  Close

Ever Looked into pure potato starch!!!  Its taken from potatoes and sold in powdered form.  The Starch / Carb cannot be used by the body its simply passed. When mixed with water or juice and drank it gives you that nice carb satisfaction and the body thinks your filling the craving.  ...  Helped me massively control carb cravings when I started carb cycling.. but now Im GOOOOOD!!