What is the Keto Diet?


The ketogenic diet (often termed keto) is a very low-carb, highfat diet. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels, shifts the body’s metabolism away from carbs and towards fat and ketones as well as numerous health benefits.




Pantry Must-Haves for Keto

Everyone needs a few items they know will fit into any Keto Diet meal.  Keep these items in the pantry, freezer, and refrigerator, in order to create delicious meals in no time and easily stick with the diet without cheating or going off track.


  1. Protein
  • salmon
  • tuna
  • shrimp
  • eggs
  • chicken breast
  • turkey breast
  • pork chop
  • sirloin steak



Focus on quality proteins instead of carbohydrates. That means grassfed, sustainably caught, and all-natural meat, fish, and poultry. This list is the perfect place to begin. While it is a higher fat diet, focus the fats in the diet on natural things over fatty meats. That means proteins are typically leaner than others.


  1. Dairy
  • butter
  • heavy cream
  • sour cream
  • cream cheese
  • sharp cheddar
  • parmesan



Dairy is important for overall health.  Stick to organic and all-natural or fresh/raw milk products. You may also prefer to utilize non-dairy products like almond milk or cashew milk for calcium and protein.


  1. Fats
  • coconut flakes
  • flax seed oil
  • avocado
  • olives



Healthy fats are definitely needed for overall success with the Keto Diet. Keep these healthy and versatile fats on hand to whip up delicious meals that will help keep you in ketosis.


  1. Vegetables
  • broccoli
  • cauliflower
  • asparagus
  • cabbage
  • bell pepper
  • tomato
  • onions
  • peas



We need the nutrients found in vegetables, but many are concerned since they contain a lot of carbohydrates. The main concern with the Keto Diet is not in the carbohydrates themselves but the type you consume.  These naturally occurring carbohydrates are nutrient-dense and good choices.


  1. Others
  • stevia and splenda
  • coconut flour
  • quinoa
  • sugar-free ketchup
  • yellow mustard
  • pickles
  • cocoa powder
  • natural nut butters



There are great items you can grab to keep in your pantry and have for easy meals.  These are healthy options to have for creating those special treats.


One of the secrets to sticking to any diet is to have the ingredients readily available in your pantry to spark excitement for prepping your next meal. It’s simple, what’s in your pantry is what you eat. These Keto diet pantry staples are no different. With some trial and error, find your go-to Keto diet recipes in order to eat fat to lose fat in a delicious and nourishing way that your body will thank you for.


Source: conserve-energy-future.com