Keto Diet

Do calories matter on keto? What exactly should you eat? Why does the keto diet work so well?

Depending on who you ask, you may get a completely different answer. Even some research papers will propose one hypothesis while other data clearly suggests that it’s not true (like the carbohydrate-insulin hypothesis for obesity).

With all of the contradicting beliefs in the keto diet world, it is hard to know what is actually true — and without the truth how are you supposed to know what to do if things don’t go as you initially hoped?

After digging through the research, It becomes clear that people lose weight on keto because of one thing — the fact that keto dieters tend to eat much fewer calories than they did before without noticing.

It doesn’t matter how much you restrict your carbs and how many grams of fat you eat. The key to burning off your own fat is being in a calorie deficit.

If you can find a diet that allows you to eat fewer calories than before without battling against cravings and hunger (like keto dieting does for most people), then you’ve found one of the most sustainable ways to lose weight.

The best way to create a diet like this is by following these two principles:

Eating mostly protein-dense and fiber-rich foods because of how satiating they are.

Eliminating all calorically-dense processed foods from your diet because of how easy it is to binge on them.

The primary reason why the keto diet is so effective for weight loss is that it follows these two principles better than almost every other popular diet. As a result, people who are following the keto diet feel more satisfied than ever before on fewer calories and start burning off excess body fat.

To sum up this tip more succinctly: Eating fewer calories than your body needs to maintain its weight (not carb restriction) is the key to weight loss. If you are not getting results you want, it’s best to adjust your lifestyle and way of eating that allows you to be in a calorie deficit. One of the best ways to do this is by eating keto foods, which you will learn about in tip

For example, you can have a Bacon Breakfast Bagel for breakfast, a Thai BBQ Pork Salad for lunch, and a Keto BBQ Chicken Pizza for dinner. All of them are delicious and relatively low in carbs.

Check out this list for some more ideas of what you should and should not eat on the ketogenic diet:

Do Eat

Meats – fish, beef, lamb, poultry, eggs, etc.

Low carb vegetables – spinach, kale, broccoli, cauliflower, and other keto-friendly vegetables >

High fat dairy – hard cheeses, high fat cream, butter, etc.

Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.

Avocado and berries – raspberries, blackberries, and other low glycemic impact berries

Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >

Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

Do Not Eat

Tubers – potato, yams, etc.

Fruit – apples, bananas, oranges, etc.

Sugar – honey, agave, maple syrup, etc.

Grains – wheat, corn, rice, cereal, etc

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