What is Keto or Ketogenic?
Listen to the article
A ketogenic diet, shortly known as keto is a diet consisting of low carbohydrates and high fats with enough proteins for energy. This combination is great for burning fats effectively and efficiently. Other than the basic benefit of losing weight, a keto diet also helps in improving overall health. This has been proved in over fifty studies over the last decade.
Many doctors now recommend patients with type 2 diabetes to adopt a keto diet in order to stay fit. A keto diet does not leave you feeling hungry or craving for unhealthy snacks. This diet is quite similar to other low-carb diets but in a keto diet, you need to maintain a moderate consumption of protein. As a result, you eat fewer carbohydrates, more fats, and some proteins.
This decrease of carbohydrates in the diet puts your body in a state of ketosis. In this state, your body burns fats for energy. In the initial days of a keto diet, you will notice fatigue, nausea, and low levels of energy. According to a study, this happens when your body is undergoing the transition but it soon fades. You will experience new levels of energy and fitness.
The Definition of Keto
The burning of fats for energy instead of carbs is what gives this diet its name. Your body will produce fuel molecules called ketones, which are an alternate source of fuel for the body. The low intake of calories and carbs results in your liver to produce ketones from fats. Ketones then provide a source of energy for your body, especially the brain.
As mentioned earlier, your body transitions to a different source of fuel to run when you switch to a keto diet. It becomes easy for your body to use the stored fats and burn them off for a quick loss of weight.
How do I get started with Keto?
It may look like an absolute change in your lifestyle, but getting started with a keto diet is not that difficult. Although, you will need the determination to get started. First, you need to understand what is right for you and what can have an adverse effect. Like everything else, a keto diet takes time before you can feel a difference.
In order to help you get started, here is an ideal week plan by Healthline.
|Breakfast||Bacon, eggs & tomatoes||Egg, tomato, basil & goat cheese egg omelet||A Ketogenic milkshake. (You can try one these)||Omelet with avocado, salsa, peppers, onions & spices||Sugar-free yogurt with peanut butter, cocoa powder & stevia.||Ham & cheese omelet with vegetables||Fried eggs with bacon & mushrooms|
|Lunch||Chicken with olive oil & feta cheese||Almond milk, peanut butter, cocoa powder & stevia milkshake||Shrimp salad with olive oil & avocado||Handful of nits & celery sticks with guacamole & salsa||Stir fry beef cooked in coconut oil with vegetables||Ham & cheese slices with nuts||Burger with salsa, cheese & guacamole|
|Dinner||Salmon with asparagus cooked in butter||Meatballs, cheddar cheese & vegetables||Pork chops with Parmesan cheese, broccoli & salad.||Chicken stuffed with pesto & cream cheese, along with vegetables||Bun-less burgers with bacon, egg & cheese||White fish, egg & spinach cooked in coconut oil||Steak & eggs with side salad|
Keep in mind that this is an idea for your weekly keto diet plan. You can add more vegetables for a variety but make sure that they are always present in your daily intake. If you need to eat a snack to two during the day in between meals, consider the following:
- Fish or meat high in fats
- Nuts or seeds
- Cheese with olives
- Hard-boiled eggs
- Dark chocolate (should be 90%)
- A small portion of a leftover meal
- Strawberries with cream
- A milkshake made in almond milk, cocoa powder, and nut butter
For more delicious keto friendly recipes, see here.
What can you eat on Keto?
Getting started is the hardest part of any diet plan, and a ketogenic diet is no different. You can get started by eating the correct amount of the right foods. Moreover, be prepared for the keto flu and know how to overcome it.
You will experience some side effects when your body transitions to ketosis. The side effects may include headaches, irritability, dizziness, muscle cramps, and difficulty in concentrating. However, these symptoms do not last but they are quite unpleasant. Day three to five may be the most difficult one for you. Keep in mind that you will feel better soon, so do not give up.
Stick to the following to feel the difference sooner rather than later:
- Eat keto-friendly foods
- Avoid carb-ridden foods
- Use keto recipes & plans
- Check ingredients before buying products and look for hidden carbohydrates
- Replace snacks, desserts, and foods with keto-friendly options
Now, look at the following foods that you should eat for a successful keto diet and foods that you must avoid at all costs.
Foods to Eat:
- Meat – poultry, lamb, fish, beef, and eggs
- Vegetables low in Carbs but high in Energy – kale, broccoli, and spinach
- Dairy high in Fats – cream, butter, and hard cheese
- Seeds and Nuts – walnuts, macadamias, and sunflower seeds
- Berries and Avocados – blackberries, raspberries, and low glycemic impact barriers
- Sweeteners – monk fruit, erythritol, and stevia
- Other Fats – high-fat salad dressing, coconut oil, and saturated fats.
Food to Avoid:
- Grains – corn, cereal, wheat, and rice
- Sugar – agave, honey, and maple syrup
- Fruits – Bananas, oranges, and apples
- Tubers – yams and potatoes
If you need to dig deeper in what you can eat and what should be avoided see here for more details.
15 Best Keto Friendly Brands Directory
We at fitr365.com are excited to share the best keto-friendly, high-quality, and low carb products with you. Our goal is to help you in finding the best brands that support you with your Keto lifestyle.
1. Get Keyto
Photo Credit by Get Keyto
At Get Keyto, you will find the heart-healthy keto program that is designed to make your heart healthy while adopting a low-carb lifestyle. There is no compromise on the delicious food but you lose weight and improve your overall health. The preventive cardiologist at UCSF, Dr. Ethan J. Weiss, and MD from Cornell, Dr. Ray Wu is the mastermind behind this program.
The Keyto program is unique as compared to others as it includes a mobile application and a Keyto breath sensor. When you make a food choice, the breath sensor will give you real-time feedback so you are sure about what to eat. You may find yourself complaining about the keto food choices that are available to you in the market. The foods either taste bad, are over-priced, or made from low-quality ingredients.
This situation was the main concern of the Keyto members, which served as an inspiration for the company to create its own line of delicious choices. You can now choose enjoyable foods from the Keyto program. The team at Keyto makes their foods with ingredients that low in carbs, sugar-free, and high in healthy fats. Everything is wholesome and of the highest quality to ensure that you reach your ideal weight goal easily.
2. Keto Zone
Photo Credit by Keto Zone
Keto Zone is Dr. Don Colbert’s Divine Health. If you are looking for a wealth of dietary supplements and wellness books, this is the best place. Dr. Colbert focuses his medical skills on family practice and anti-aging medicine. He is also the New York Times Best Selling Author after the success of 40 health and wellness books.
Dr. Colbert launched the Divine Health and Supplement line after 30 years of hard work. You can choose from a plethora of supplements that will assist you in losing weight, and solve digestive problems. Other superfoods and nutritional supplements also help in anti-aging and other wellness products. Each product at Divine Health has a formula that helps you reach your overall health goals.
Packed with nutrients, minerals, and vitamins, Dr. Colbert is an expert and trusted by millions. Apart from the supplements and superfoods, at Divine Health you will find Dr. Colbert’s published books. These books are a great start to a healthy lifestyle including a guide to a ketogenic diet. Titles like Quick and Healthy Keto Zone Cookbook and Keto Zone Diet are available at Divine Health.
For a healthier shift of lifestyle, take a look at Divine Health, and no matter your health and weight goals, you will find it useful.
3. Kiss My Keto
Photo Credit by CDN Shopify
Kiss My Keto was started to honor the struggles of people who were on keto. You may find yourself struggling to find the right foods that meet your requirements for the diet. A proper keto diet needs to have the right ingredients kept within the macronutrient levels. Not all stores are successful in stocking the right foods for you.
This is where Kiss My Keto comes into play. According to the founder, Alex, brands were unable to fulfill the nutrient requirement needed for a keto diet. After a thorough search between local stores and big grocery chains in Los Angeles, he and his team did not find the right foods. Everything they laid their hands on either had too much sugar or not enough fat. The key to a successful keto diet is the right amount of proteins and fats.
Kiss My Keto is dedicated to helping you maintain a Keto lifestyle. Any questions you have regarding the keto diet, you can have them answered here. Here, they not only manufacture keto products, but also demonstrate on how to use them. You will find it easy to include their products in your daily life. No product, if used wrong, is beneficial. That is the aim of Kiss My Keto.
Whatever level of the ketogenic diet you are at, you will find creative ways to keep it up. If you are a newbie, you can find all the answers at Kiss My Keto. On the other hand, if you are already at a higher level, you can find the motivation to keep the lifestyle alive. Every product that you buy from here comes with details about how to use it.
What is best about Kiss My Keto is that if you find any of their products contradict with your keto lifestyle, you can write to them. They will give your money back and incorporate your queries and complaints into their business.
Photo Credit by UCareCDN
This is a bone broth brand specializing in making authentic broths from poultry and cattle. The liquid formed by boiling bones, joints, and connective tissues for 20+ hours is beneficial for your health. These are simmered down to a thick form of liquid with spices and herbs to give it a unique taste. The packaging allows you to keep the stock in your pantry for up to two years.
Bone broth is used in rich traditional Chinese culture because of its many benefits. It helps in the digestion of the minerals, amino acids, and collagen present in the bones. The connective tissues in the meat also help in boosting overall health. The best thing about Kettle & Fire is that these broths provide quick access to any keto recipe. The amount of nutrition present in these broths are perfect for your keto diet.
It is the yummiest and the healthiest way of lowering your calorie intake with a boost of good fats. Another great benefit of Kettle & Fire broths is that they are easy to consume. Simply pour the broth into a mug and heat it in a microwave, and your daily intake of fats and proteins is complete.
Photo Credit by Keto AF
Keto AF focuses on the keto diet for athletes. The use of exogenous supplements helps in many ways namely, weight loss, improved health, improved cognitive performance, and longevity. Keto AF simply defined is Keto Animal Food, which is, consuming a carnivore diet high in animal fats. Since transforming the body to a ketosis state, you need to consume more fats; animal fats are your best option.
This diet is most popular among athletes, as they need strength and muscle power to stay fit. At Keto AF, you will get just that. You will learn more about following a carnivore diet and maintain your state of ketosis. This results in more energy that benefits for a long time to come. You can find supplements and guides that aid you in following a successful Keto AF diet here.
This company focuses on everything related to Keto including supplements that help you sleep and pre & post-workout supplements that are keto-friendly. You can also access their training programs that are catered to men and women separately. These programs will aid you regardless of whether you are following an intermittent fasting diet plan or a keto diet plan. Become a member of the Keto AF today!
6. Snap Kitchen
Photo Credit by Food on Snap Kitchen
Snap kitchen caters to your daily food needs by cooking your meals for you. You can choose which diet you are on, be it Paleo or keto, and place orders. You can take your pick using their application and dietitians will prepare your meals accordingly. Each meal is part of a diet plan to help you with your lifestyle.
Once you choose a diet plan, you add your favorite dishes and the number of meals you need on a weekly basis. Snap kitchen then prepares your meals and delivers to your doorstep. The expert chefs who specialize in keto food prepare every meal. Apart from keto, you can also choose a high-protein diet, a low carb diet, and even a balanced diet. Their balanced diet aims at general health and wellness.
If you are unsure about your diet plans, you can also go for a custom-built plan of your choice. The dieticians can also help you with the right choices. The brand thrives on passion for food and their commitment in sharing this passion with others. All unsold food is donated to local communities and food rescue charities daily. Organizations that support education, sustainability, nutrition, and health care on the Snap Kitchen’s radar. So you can also make donations through them.
7. K Nutri
Photo Credit by K Nutri
K Nutri focuses on supplements made with the highest-grade ingredients. These supplements are the result of a lot of research both inside and outside the labs. Their vision is to support and educate customers in maintaining a healthy lifestyle. K Nutri products will help you become the healthiest version of yourself.
The benefit of taking supplements during a diet is that it maximizes the results and helps you in reaching your fitness goals. Each supplement has a formula that is Keto and Paleo-friendly and compatible with any diet plan. Every product is sugar-free, alcohol-free, low in carbohydrates with no refined sugar in them. As for the packaging, every product at K Nutri is packed in a certified facility by GMP as the company’s priority is consumer health. The high quality and standards of both products and packaging are how this company operates.
What’s more, is that there are products that focus on women’s health only while others focus on maintaining a lifestyle. You can find keto-friendly creamers for your morning coffee. This is something no other brand in the market offers. You can enjoy your favorite coffee cup every morning without the fear of removing your body from ketosis.
Photo Credit by Brodo
The award-winning chef Marco Canora started with a little take out on Hearth, New York. After 11 years of research and understanding of the food industry, an idea struck that led to change. Marco realized the amount of unhealthy food he was consuming along with most of New York. This led to the idea of creating Brodo broths.
What sets Brodo apart is that you can get your cup of broth like coffee on the go. Marco himself went on the journey of making bone broth a part of his daily food intake. This led to the decision of him offering his fellow New Yorkers a healthier alternative to coffee. Although not as addictive, a cup of Brodo every day is highly nutritious helping you with your Keto diet.
Brodo started in 2014 from a single location serving authentic broth from a window. Now the brand has spread over several locations in New York. You can also find the brand in the frozen sections of several grocery stores or have them delivered to your home.
Marco is a celebrated chef and a restaurant owner. He has also written several cookbooks promoting delicious foods that are healthy and simple. He is also the winner of the award for the best chef of New York in 2017.
9. OMEGA BUN
Photo Credit by WP
When it comes to a keto diet, it is close to impossible to find the right kind of bread that serves your keto lifestyle. Omega Bun is here to serve you just that! This project was launched by a mother-daughter duo on the quest for healthy and flavorful bread for the consumers. A typical loaf of bread includes sugar, carbs, and grains that are unhealthy.
At Omega Bun, the pair decided to create a sandwich without adding any of the unhealthy ingredients. After a few months of hard work and a lot of errors, they were able to create the perfect recipe. Thus, the decision to share the bun with the rest of the world was conceived. Omega Bun aims at providing you with the perfect alternative of bread that is healthy, wholesome, and filled with flavors. Who says a keto diet has to be boring?
The bun by Omega is made with flaxseed which means that the calorie and carb content is very low. This is the only USDA-certified organic product available in the market making it unique due to its health and flavor consistency. It helps you in following your Keto or Paleo diet plans easily. You can buy them online and have them delivered to your doorstep.
Photo Credit Meal Delivery Express
This is your one-stop option for healthy gourmet meals delivered to your home. The unique thing about HomeBistro is that every meal is served in a box that can be heated directly in the microwave. A certified chef who is trained in nutrition and health prepares every meal. Every meal comes with specified heating instructions to help you get the best out of your meal.
HomeBistro has been preparing and delivering meals since 2014 and they operate 24 hours a day. Their shopping process is easy with only a few steps that help you receive your food in no time. You do not have to cook and clean when you have this option available to you. Apart from getting meals for yourself, you can also give a HomeBistro as a gift to your friends.
You can choose to place an order for 10 meals that are keto-friendly. You also have the option to order meals for someone who is diabetic. HomeBistro prepares meals that are healthy for the heart or help in losing weight. Following a diet has never been easier for anyone. Be sure to receive your meals on the day of the delivery since these are perishable and will need to be refrigerated immediately.
Photo Credit by Snack and Bakery
FatSnax is your healthy option for keto-friendly snacks. Being on a diet is often conceived as only having boring food. However, that is not true! FatSnax is breaking this myth by making delicious snacks, which anyone with a diet can indulge in.
The content of all snacks, be it crackers or cookies, are made with good fats that help your body in ketosis. Every grain used in the making of the cookies is gluten-free so those who are gluten intolerant can enjoy FatSnax as well. The sweet indulgence does not include refined sugar but rather uses keto-approved sweeteners so your mind can be at ease. There are only 1 to 2 grams of carbs in each snack so you do not break your keto diet.
Snacking during a keto diet is something every individual struggle with no matter at which level of ketosis you are at. Having a healthier option for indulgence seems like a dream for many, especially those who love cookies. FatSnax aims at making life easier for everyone. You can buy their products in bundles to get discounts and stock your pantry with healthy snacking options.
Get delicious cookies, mini-cookies and crackers from FatSnax and get them delivered to your doorstep.
Photo Credit by Perfect Body
Quest works at serving your favorite treats without having them work against you or your diet plans. The company makes keto-friendly snack bars, tortilla chips, protein bars, lemon cake bars, and peanut butter cups. These are what everyone craves during a diet. Quest serves these snacks with all the taste to satisfy your cravings. However, these snacks will not destroy your diet plans.
All the products from Quest are available on Amazon and you can get them delivered to your doorstep. Every product aims in aiding you to reach your fitness goal with the help of supplements and protein bars. You can buy the protein powder from Quest if you are looking to focus on growing muscles.
These FDA approved products include keto-friendly cookies and cream, peanut chocolate crunch bars, chocolate peanut butter bars, and chocolate chip cookies. You can also buy protein chips in onion and cream flavor and tortilla chips in cheese flavor. Other products include chocolate milkshake and chocolate milk for an instant boost of energy. All proteins in Quest products are dairy-based with low carb content. These are the perfect snacks for someone on a diet for a boost of energy, mood, and satisfying midnight cravings.
13. Perfect Keto
Photo Credit by Perfect Keto Amazon
Perfect Keto is another brand that aims at satisfying your cravings the right way. You can buy a variety of products from Amazon. This brand prides itself on producing products that are 100% authentic products. All the ingredients used are backed with scientific research and recommended by doctors.
The founder of Perfect Keto is Dr. Anthony Gustin who claims that they are doing keto the right way. According to him, many keto brands are manufacturing products that do not perfectly aim at ketosis. The products include protein bars, exogenous ketone base, keto collagen, and MCT oil powder.
The products at Perfect Keto do not have gluten or grains in the bars. There is no soy, corn, or peanuts in the products. None of their products contains refined sugar everything is naturally sweet. Every ingredient is natural with no artificial flavors. All the products are also chemical-free without any fillers to fill the requirements.
If you are one of those who have trouble putting trust in brands, Perfect Keto should be your choice. Moreover, the brand is ideal for weight loss while giving you energy. You can consume for snacking between meals with all the healthy options.
14. High Key Snacks
Photo Credit by Pop Sugar Assets
High Key Snacks is a dream-come-true of every sweet tooth who is on a keto diet. The variety they offer in sweet snacks is amazing! From cookies to cakes and every other dessert option you can imagine, is available with High Key Snacks.
You can buy ready mix cakes and muffin, biscotti, cookies, and breakfast cereals that are gluten-free, low in carbs, and high in protein. Snacking has never been more fun and healthy at the same time. The struggles of someone on a keto diet when it comes to trying desserts is no secret. During the initial days of getting into the ketosis state, your body will crave sugar.
However, snacking on these healthy options will help you without the fear of getting out of the ketosis state. Your taste buds will get the sweet satisfaction while keeping your diet in control. You can buy High Key Snacks in bundles from Amazon and get them delivered at your doorstep. Each serving of cakes and cookies from this brand contains 1 to 2 grams of carbs and is gluten-free.
Unlike other keto-friendly snacks, these are light on your pocket and available at every major grocery store. So munch on them while you roam the aisles too because snacking has never been this healthy!
Photo Credit by William Reed
FBomb makes products that are wholesome and constitute major keto-friendly meals. There are no artificial flavors, no preservatives, no sweeteners, and are gluten-free. Each product is low on carbohydrates and high in protein content. Unlike other brands, FBomb focuses on foods other than desserts. The combination of flavors and nuts give a new boost to your taste buds. Each product aims to provide the right amount of energy boost without a compromise in your diet.
You can find bone broth, nut butter bars, pork sticks, cheese crisps, and snack bars. Each product contains nutrients to give you the energy to get you through the day. These snacks are high in animal fats, which is an important part of the keto diet. These snacks also kid-friendly, so your child can also munch on the chocolate bars.
FBomb snacks are ideal for camping, at work, in the car, at the gym, or simply at home during a movie night. The bone broth they make are ideal for a boost of energy with the right amount of nutrients for your diet and overall health. You can shop the FBomb products in bundles to get big discounts at Amazon. There is no healthier munching option for your diet.
Other related topics you might like to read:
- How to Safely Lose Weight in Under Two Weeks?
- How to do a Spring Detox: A guide to a Warm Start
- What Foods to Eat Before and After Workout!
- Craig Clark (2020). How to Start a Keto Diet: 3 Simple Steps to Keto Success. Ruled Me. URL Available at: https://www.ruled.me/how-to-start-a-keto-diet/
- Rudy Mawer (2018). The Ketogenic Diet: A Detailed Beginner’s Guide to Keto. Healthline. URL Available at: https://www.healthline.com/nutrition/ketogenic-diet-101#snacks
- Kris Gunnars (2017). 101 Healthy Low-Carb Recipes That Taste Incredible. Healthline. URL Available at: https://www.healthline.com/nutrition/101-healthy-low-carb-recipes
- Dr. Andreas Eenfeldt (2020). A ketogenic diet for beginners. Diet Doctor. URL Available at: https://www.dietdoctor.com/low-carb/keto
- Nadia Mansoor, Kathrine J. Vinknes, Marit B. Veierød and Kjetil Retterst (2015). Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials. British Journal of Nutrition. URL Available at: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-lowcarbohydrate-diets-v-lowfat-diets-on-body-weight-and-cardiovascular-risk-factors-a-metaanalysis-of-randomised-controlled-trials/B8FBAC51C156D8CAB189CF0B14FB2A46
- World Health Organization (2014) Obesity and overweight. URL Available at: http://www.who.int/mediacentre/factsheets/fs311/en/
- Basen-Engquist, K & Chang, M (2011) Obesity and cancer risk: recent review and evidence. Curr Oncol Rep 13, 71–76.
- Blackburn, GL, Phillips, JCC & Morreale, S (2001) Physicians guide to popular low-carbohydrate weight-loss diets. Cleve Clin J Med 68, 761, 765–766, 768–769, 773–774.
- Lydia A. Bazzano, Tian Hu, Kristi Reynolds et. al (2014). Effects of Low-Carbohydrate and Low-Fat Diets. Annals of Internal Medicine. URL Available at: https://www.acpjournals.org/doi/10.7326/M14-0180?articleid=1900694
- Dr. Andreas Eenfeldt (2020). The science of low carb and keto. Diet Doctor. URL Available at: https://www.dietdoctor.com/low-carb/science
- Dr. Andreas Eenfeldt (2020). The keto flu, other keto side effects, and how to cure them. Diet Doctor. URL Available at: https://www.dietdoctor.com/low-carb/keto/flu-side-effects
- Cliff Harvey, Grant Schofield, Caryn Zinn, Simon Thornley (2019). Effects of differing levels of carbohydrate restriction on mood achievement of nutritional ketosis, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial. Science Direct. URL Available at: https://www.sciencedirect.com/science/article/pii/S2665902619300056#bib0020