So okay, first of all, let’s just say… the keto diet is kinda everywhere now. Like, you probly heard someone talking about it already, like “Oh I’m doing keto!” or “No thanks, I can’t have that, I’m on keto.” So what’s all the hype even about? And what even is a keto diet plan? Is it just about eating bacon and no bread or is there more to it? (spoiler: yes and no lol).
Let’s try to break it down in a way that’s not boring and like, science class with all the words you gotta google every two seconds.
So What is Keto Diet Exactly?
Keto is short for ketogenic. Which sounds way too science-y but it’s just a type of low-carb diet. But like not just low carb… it’s super low carb. Basically, you cut out almost all carbs and eat more fats instead. And moderate protein. So it’s kinda opposite of what we always thought “healthy” eating looks like.
The whole idea is to get your body into a state called ketosis. That’s when your body is like, “ok we got no carbs left for energy, time to burn fat instead.”
Normally your body uses carbs (like rice, bread, pasta, sugar, all that good stuff ) and turns them into glucose (sugar) for energy. But when you stop eating those, your body has to look for another fuel. So it starts burning fat instead. The liver breaks the fat into things called ketones, and then your body runs on ketones. That’s called being in ketosis.
Pretty cool, huh? Your body just switches to fat burning mode. That’s why a lot of ppl lose weight fast when they start keto.
Why Do People Even Go on Keto?
Everyone’s got different reasons. Some just wanna lose weight. Some wanna control their blood sugar. Some just heard it works and are like “lemme try this.”
Here’s a few reasons why people try keto:
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To lose weight (obviously)
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Help with type 2 diabetes
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Better focus / energy (after a while tho not at first)
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Reduce sugar cravings
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Clear up skin (for some people)
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For PCOS or hormonal issues
But also… it’s not easy. Like it sounds fun cause you can eat cheese and bacon, but giving up bread and sweets?? Kinda heartbreaking ngl.
What Foods Can You Eat on Keto?
This is what everyone always wants to know first. Like okay, what CAN I actually eat tho?
✅ YES foods (eat these):
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Meats (chicken, beef, turkey, pork, etc)
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Fish (especially fatty ones like salmon)
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Eggs (eggs are a keto superstar)
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Cheese (yes, cheese is okay!)
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Butter & cream (yup… really)
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Low-carb veggies (like spinach, cauliflower, zucchini, broccoli)
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Avocados (like… yes please)
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Nuts & seeds (almonds, chia seeds, sunflower seeds)
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Olive oil, coconut oil, avocado oil
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Berries (only a few, like raspberries or strawberries, in small amounts)
❌ NO foods (cry with me):
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Bread
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Pasta nope.
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Rice
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Potatoes
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Sugar (no soda, no cake, no candy, nothing sweet unless it’s sugar free)
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Fruit (most fruits are too sugary)
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Beans (they seem healthy but too many carbs)
So ya… no pizza unless you make a weird cauliflower version of it
What Does a Keto Diet Plan Look Like?
So a basic keto diet plan is just meals that are low in carbs, moderate in protein and high in fat. Sounds weird at first but once you get the hang of it, it’s kinda chill.
Here’s a random day example:
Breakfast:
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2-3 eggs cooked in butter
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A few slices of bacon or sausage
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Coffee with heavy cream (no sugar!! maybe stevia if you need it)
Lunch:
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Chicken salad with olive oil dressing + some avocado
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Maybe some cheese cubes on the side
Snack:
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Handful of almonds
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Or a boiled egg if you’re really lazy like me lol
Dinner:
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Grilled salmon or steak
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Broccoli or cauliflower cooked in butter
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Maybe a lil cheese on top because why not
Dessert (optional):
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Sugar free jello
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Or like whipped cream and a few berries
It’s not super complicated. But it takes getting used to. At first you’re like… “where’s the bread” and then after a while you just don’t think about it much.
What’s This “Keto Flu” People Talk About?
Okay so real talk — when you first start keto, your body might freak out. Cause it’s like, “hey where’s the sugar we’re used to?” and it gets mad lol.
This is called the keto flu. It’s not a real flu, but you might feel:
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Tired
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Headachy
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Grumpy (sorry to your friends and family)
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Brain foggy
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Cravings like crazy
It usually lasts like 3-5 days. Then it passes and you feel way better. To get through it:
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Drink a LOT of water
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Eat more salt (yes really, you lose salt when you pee a lot on keto)
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Don’t go low fat! Eat enough fat or you’ll feel like death
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Chill out and take naps if needed lol
Should You Try Keto?
Honestly? Depends. Keto works for a lot of people. But it’s not magic. You still gotta eat right, drink water, and stick with it.
It’s probably not for you if:
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You love carbs too much and won’t give them up
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You don’t wanna cook at home (keto eating out is hard)
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You have certain health problems (talk to a doctor if you’re not sure)
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You want a quick fix but don’t wanna commit
But if you want to lose weight, feel better, and you’re okay with eating a lil weird (bye bread), then keto might be worth trying.
Final Thoughts (yes I’m almost done lol)
So that’s the keto diet plan in a nutshell. Low carbs, more fat, some protein, and basically zero sugar. It sounds kinda crazy, but lots of people swear by it. If you do it right and don’t cheat every weekend, it can really change how you feel and help you hit your goals.
It’s not easy at first (rip bread forever ), but it gets easier. You just gotta plan, prep, and stay on track. Also, drink lots of water and don’t be scared of salt and fat.
So yeah. That’s keto. Not perfect, not for everyone, but maybe it’s worth a try?