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Debunking the Myths: The Truth About the Keto Diet

What is a Ketogenic (Keto) Diet?

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A keto diet is a diet that is low in carbohydrates (carbs) and high in fats and proteins. 70:50:5 ratio, 70% fats, 50% proteins, 5% carbs. It has been around for over 100 years, and it was originally used to treat epilepsy. Dietary supplements are not necessary while on this type of diet.

The body breaks down fats that are used for energy and form chemicals called ketones. The breakdown of these ketones puts the body the in the metabolic state called ketosis.

Ketosis is a metabolic state where the body uses energy from the ketones that are broken down from fats. It provides the body with an alternative source of energy that would normally come from carbohydrates in the form of glucose.

You may start to feel bad during the first week of starting the Keto diet. It is what some people call the "keto flu" but it is not an official medical diagnosis. Some symptoms are brain fog, irritability, headaches, nausea, muscle aches.


What are Some Potential Benefits of the Keto Diet?

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  • You feel less hungry

  • Your energy lasts longer

  • You can have weight loss

  • Your blood sugar may be lowered

  • It can help you to manage your Type 2 Diabetes and seizures in children


The Keto Diet is not recommended for people with liver conditions and pancreatic disease.


What Foods to Eat While on the Keto Diet?

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  • Fish

  • Seafood

  • Poultry

  • Low-Carb Vegetables

  • Low-Carb Dairy

  • Healthy Oils

  • Nuts and Seeds

  • Avocado

  • Unsweetened Coffee and Tea and Water

What Foods to Avoid While on the Keto Diet?

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  • Sugary Foods

  • High-Carb Grains and Starches

  • All Fruit except Small Berries

  • Root Vegetables

  • Low-fat or Dairy Products

  • Alcohol

  • Sugar-free Diet Foods

  • Some Condiments and Sauces

Watch Video Below for the Top 10 Foods for the Keto Diet

Are You Looking to Start a Keto Diet?

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These are 5 apps to help you get started on your Keto Diet!

Carb Manager

  • Food tracker app

  • Track macros

  • Recipes and food database

  • Easy to log food

  • Free and paid versions



  • Simple to use for beginners

  • Recipes and food registry

  • Keep track of your weight control, ketones, exercises

  • Personalized food recommendations

  • Free and paid versions


Keto Diet Tracker

  • Keto diet tracker and planner

  • Track your progress

  • Create your own custom diet plans

  • Recipes, articles and guides added daily

  • Free



  • Log meals and track macros

  • Create custom foods, weights, exercises

  • Create custom diet settings

  • Sync with other devices and apps

  • Free



  • Start a simplified meal plan

  • Hundreds of recipes

  • Keep track of your daily intake

  • Scan food items and log it

  • Free


Watch The Video Below for Healthy Meal Prep Ideas

Always consult your physician before starting a new diet

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