The Keto Diet, Explained

The 21st century has given us a lot of healthy lifestyle trends: fitness trackers, CrossFit and Zumba, more transparent restaurant menus, the body-positivity movement, the list goes on (my favorite is Wii Sports). With this trend of increased health awareness came new diets. Some have been debunked, others have faded out of popularity. But there’s at least one you’re probably familiar with, one that’s only growing more and more popular: the keto diet.

Chances are you know someone who has either done keto or is doing it, or you’ve heard at least a thing or two about the diet. Something about avoiding bread and soda and having as much bacon as you want. As with anything in life, it’s not quite so simple. In this blog, we’ll explore what the keto diet is (and isn’t), how it works, and the pros and cons. You’ll find a keto-friendly recipe to try, too.

As with any dietary change, consult your physician before making sizable changes to your eating habits, and be sure to monitor your vitals while on any diet. For keto in particular, blood glucose levels should be closely monitored.

 The Meaning Behind Keto

“Keto” is short for “ketosis,” which is a metabolic state the body enters when it doesn’t have enough carbohydrates to use for energy. Instead, fat is burned as an energy source and the body produces ketones, a chemical made in the liver. The body then uses these ketones in muscles and other tissue as fuel. For people with diabetes, ketosis is a sign the body is not using enough insulin. But, for others, achieving a state of ketosis could be a route to burning fat.

What is the keto diet: foodYou achieve a state of ketosis by keeping your carb intake low for several days in a row—below 50 grams per day, and ideally below 20 grams. This means foods like rice, bread, pasta, and anything with sugar are more or less off the table. Red and lean meats, seafood, avocado, eggs, cheese, and natural fats, such as butter and olive oil, are all naturally low in carbohydrates and are recognized as key foods in the keto diet. Certain non-starchy vegetables, like broccoli, tomatoes, and bell peppers, have a low enough amount of net carbs to be fine to incorporate into a keto diet without much consideration. Fruit isn’t necessarily off-limits—avocado is a fruit—though most non-berries have too many fructose carbohydrates to maintain ketosis.

Like any diet, keto won’t be the right choice for everyone. Since ketosis affects blood glucose, it isn’t recommended for those who take medication for diabetes or high blood pressure. It can’t be said enough, but consult with your physician and do your own research before you commit to a lifestyle change as dramatic as keto.

The Pros

For some, there could be benefits to starting and maintaining a keto diet. Any diet high in healthy fats and protein is going to be satisfying. We’re also not messing with blood sugar levels once we’ve achieved ketosis, so energy should remain steadier throughout the day. And, since we’re avoiding processed sugars, you’ll have fewer mental slumps that come from a steep rise and fall in blood sugar levels—we’ve talked about this on the blog before.

What is the keto diet: vegetables

Another keto benefit is this diet is relatively simple. There are no calories to count, just carbs. People on keto can overindulge in low- or no-carb foods and meals without completely setting themselves back on their lifestyle goals.

The Cons

Remember how we talked about no calorie counting? This double-edged sword can also backfire. It may seem like a dream to pile up on red meat, for example, but doing so puts the heart under a lot of pressure by raising blood cholesterol, increasing the risk of heart disease. Just because certain foods are completely OK in large quantities for ketosis doesn’t mean they’re OK for the rest of the body.

Another factor is how carb reduction may affect energy and everyday performance. People have different activity levels, and severely reducing your carbohydrate intake may affect physical performance. If you’re on your feet all day, or enjoy participating in high-intensity activities, the keto diet may mess with your ability to function, at least for the first few days and weeks as the body adjusts to this new routine.

Finally, it should be noted that science hasn’t really caught up on the long-term effects of keto. Studies are being done but, for now, it’s probably safest to consider the keto diet as a short-term solution to reach an ideal weight.

A Keto-tastic Cobb

All right, now we understand a little better the “how” and “why” behind keto. Whether it’s the right choice or not will vary from person to person, but that doesn’t mean we can’t whip up a keto-friendly meal for fun.

Keto Cobb Salad

What is the keto diet: salad

Salad Ingredients:

  •  2 eggs
  • 5 oz. bacon
  •  ½ rotisserie chicken
  •  1 avocado
  • 1 tomato
  •  2 oz. blue cheese
  •  ½ lb. iceberg lettuce
  •  1 Tbsp. fresh chives (optional)
  •  Salt
  •  Ground black pepper

Ranch Dressing Ingredients:

  • 3 Tbsp. mayonnaise
  • ½–1 Tbsp. ranch seasoning, to taste
  •  2–3 Tbsp. water
  •  Salt
  • Ground black pepper


  1. Combine mayonnaise, ranch seasoning, and water. Season to taste with salt and pepper, and set aside.
  2. Place eggs in boiling water for 8–10 minutes. Cool in ice water for easier peeling. Chop roughly.
  3.  Fry bacon in a hot, dry skillet until crispy. Let cool, and cut into bite-sized pieces.
  4.  Cut rotisserie chicken into small pieces. If you’re starting with raw chicken, fry it in the bacon fat and season with salt and pepper to taste.
  5. Roughly chop avocado and tomato.
  6.  Crumble the blue cheese.
  7. Layer all ingredients on a bed of shredded or torn lettuce
  8.  Toss with dressing
  9.  Top with finely chopped chives (optional

Making the Right Decision for You

Ultimately, any diet program boils down to achieving the kind of healthy lifestyle you would like to have. Nutrition is complicated and a relatively new science. Like my friend Taylor said in his blog post on intermittent fasting, “the best diet is one you can maintain consistently—along with plenty of exercise.” These words ring true for anyone looking to make long-term changes to their health.

As long as keto—or any other diet—remains in a reasonable, constant balance in your life, you can feel good about maintaining it. If you feel burnt out, lightheaded, sick, or worse, there’s nothing wrong with looking to other achievable dietary goals as part of your active lifestyle.

I hope you were able to come away from this post with a better understanding of the keto diet. It isn’t for everyone but, for some, it may be an option worth bringing up with their health specialist. Do you have any experience with keto, or know someone who’s tried it? Share your personal experience by leaving a comment below. Visit the blog for more health and wellness advice.

9 replies
  1. Apryl
    Apryl says:

    Next to USANA, keto has been the best thing to happen to my health! There are two equally important things to keep in mind. No sugar or processed foods and only eat healthy fats. Cutting out canola, corn, soy & other man-made fats is as important as cutting out sugar. Those unhealthy fats can make our cells brittle and lead to inflammation. So be careful about the mayonnaise. Buy or make one that only contains avacado or PURE olive oil.
    Use avacado oil, coconut oil, olive oil, grass fed butter, and MCT oil…I have that in my decaf coffee most mornings!
    Intermittent and a couple extended fasts also have helped me reach my ideal weight and feel amazing.
    Best of Health & Life to All!

  2. Ray A Kaighn
    Ray A Kaighn says:

    I was on keto for almost a year and lost 58 lbs! Yes, I did lose the weight but I did lose sight of the fact that it might affect another part of the body. I felt great until a started feeling a pain just below my sternum. This got worse and worse until an emergency room visit was necessary. Diagnosis! Acute pancreatitis. According to the doctor, consuming so much protein and fats affects the pancreas. It has to work twice as hard in processing the fats and proteins and eventually it gets overworked. So I went on a cracker and banana diet and when I felt better have just been eating right. Better. I feel great. I am also maintaining the target weight I wanted because the lifestyle change keto encourages throws out refined sugar. THAT is the real secret. Refined sugar is a poison. But that is another subject. Use keto wiseley to reach your target weight then start eating a good balanced diet. You will maintain weight and feel great.

  3. Dr Monica Lewis
    Dr Monica Lewis says:

    I agree with Apryl– even in Keto moderation is the key in protein intake, and there is a wonderful range of healthy fats to use and it is easy to make very tasty meals! And we can freely eats all veges growing above ground. Thee is a sliding scale for fruits which we have to be aware of, but hooray! our polyphenol rich berries- those wonderful natural cell signalling powerhouses are very low in carbs.

  4. Rolan Latuab
    Rolan Latuab says:

    I’ve heard about Keto diet from my friends, but i choose to do the intermittent fasting instead then incorporate usana products. For me it is the best partner in terms of achieving your ideal weight plus gaining the health benefits of fasting. For now doing Intermittent fasting with Usana Products help me lose 10 kilos in 2 months. Fasting will give you a lot of benefits as you reach the ketoses state, together with usana products you can assure that you are protected with the right and sufficient nutrients in order to maximize the effect of ketoses.

    JOSEFINE says:

    Keto diet is such a powerful tool! Besides weight loss, I have energy all day long and I can focus better on the things I have to do! Thanks for sharing this great article.


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