It’s 2019 and unless you live under a rock, you have probably heard of the keto diet. Long story short, here’s what you need to know.

The ketogenic diet is a low-carb, high-fat diet to boost your body into ketosis. Once your body is starved of carbohydrates, it begins to use healthy fats as well as stored fats for energy.

While there are many types of ketogenic diets, it boils down to getting your nutrients from low-carb, high-fat, and high-protein foods. Check out a 3-day sample plan below. 

Example 1

Breakfast: Bacon, eggs and tomatoes.

Lunch: Chicken salad with olive oil and feta cheese.

Snack: Celery with peanut butter.

Dinner: Salmon with asparagus cooked in butter.

Example 2

Breakfast: Egg, tomato, basil and goat cheese omelette.

Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.

Snack: String cheese.

Dinner: Meatballs, cheddar cheese and vegetables.

Example 3

Breakfast: Omelette with avocado, salsa, peppers, onion and spices.

Lunch: A handful of nuts and celery sticks with guacamole and salsa.

Snack: Keto Certified Meat Sticks (Country Archer Preferred, duh).

Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

Side Effects

Although the keto diet is safe for healthy people, there may be some side effects while transitioning. This is known as the “Keto Flu”. Some folks may experience poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance. To assist with this, try a low-carb diet for a couple of weeks before moving to a full keto diet.

Get Your Keto On

Now that you have the basics, it’s time to get out there, get your keto on with some of our sticks and lose a few pounds.