Keto Diet 101: What It Is & Why It Works

Whether you’re new to Keto or you’ve tried it before (either succeeding or failing miserably), we’ve got some information that could lead to positive changes - and even better results. 

Why is Keto Different from Other Diets?

There are all kinds of diets in the world. Some focus on calorie deficits. Others focus on eliminating foods that have high-sensitivity properties. And others simply focus on clean-eating, avoiding lots of sugar or processed junk.

But the Keto Diet stands out among all other diets. Why?

For starters, it’s rooted in science and biology. The Keto Diet follows very specific parameters that prioritize high-fat foods that are low in carbs, but still provide ample protein, to help the body metabolize and burn fat in a very different way.

How Does the Keto Diet Work in the Body?

This method of eating means the body is relying on the FAT (and we’re talking good fats here) as a source of energy, instead of carbohydrates.

Fat is fuel. In the absence of carbs, the body metabolizes fat and goes into a state of ketosis, producing what’s known as ketones.

Ketosis is just a fancy way of saying the body is burning fat instead of carbs. It’s a metabolic state that actually happens naturally when we are babies. But, with our eating habits trending toward a carb-heavy culture, the natural state of ketosis has largely gone nonexistent for most. When the body is thriving in ketosis, however, it creates ketones. 

‍Ketones are compounds that the body produces in the liver when it breaks down fats. The perks of ketone production are outstanding, as you can find in the Benefits list down below. If you want to get really into it, there are devices and apps to test your ketones. But, essentially, this diet can work for you without the use of those devices.

Keto Calculations for Newbies

Following a Keto Diet can get complicated with all of the macro-tracking. So we broke down the numbers for you here.

Calorie Sources:

1. Roughly 70-80% of calories on a Keto Diet will come from fat.
2. 20-25% of calories will come from protein.
3. And only 5-10% of calories will come from carbs. 

You can certainly use macro calculators to map all of this out, if you choose. However, here’s an easier way to estimate how much of each you should be getting.

For a 2000-calorie diet, you could get approximately:

• 165 grams of fat
• 75 grams of protein
• 40 grams of carbohydrates

Good Fat Foods

As we said, roughly 70-80% of calories should come from fat. This means, you should prioritize meals and snacks that incorporate foods like avocados, coconut oil, MCT oil, nuts, and seeds,

Protein Consumption

In order for the body to thrive, adequate protein is crucial. To calculate this, you could estimate 0.8 grams of protein per pound of your body mass. (Be sure you’re factoring in lean body mass, not total body mass.) 

If you want an easier way to make sure you’re getting enough protein, we recommend having a protein-rich component at every meal, and at snack time in between. 

Carbohydrate Allowances

Like the list shows above, 20-50 grams of carbs are the ideal maximum per day on a low-carb Keto Diet. It would be best to get foods high in dietary fiber too, like green veggies, non-starchy veggies, and berries that don’t have a high sugar content.  

Major Benefits of a Keto Diet

While many people begin a Keto Diet to lose weight, it’s not the ONLY reason to switch to fats for fuel-burning. Here are a few more ways the Keto Diet can help*: 

• ‍Increases Energy
• Improves Mood
• Regulates Hormones
• Curbs Cravings 
• Enhances Endurance, Exercise, & Recovery
• Boosts Brain Power & Mental Clarity

*As with any diet, results may vary.

Weight Management & Keto

Many of the benefits of the Keto Diet work together to help people drop pounds - and keep them off!

Fat oxidation, appetite suppression, hormone regulation, blood sugar control - in addition to many of the benefits listed above - are directly related to weight management when it comes to the Keto diet. 

4 Steps to a Successful Keto Diet

The best place to begin anything is, well, at the beginning - right?

So how do I even start Keto?, you may ask. 

Don’t worry! We’ve taken the complicated stuff out of making changes to your diet and created this list to help you slay your goals with ease.

Step 1: Plan Ahead

• Put together meal plans that make sense for your schedule.
• Check your calendar! It helps to know if you have events or outings so you can avoid last-minute choices and/or desperate decisions that might derail you.

Step 2: Stock Up 

• Pack your pantry and fridge with lots of whole foods, not just snacks or supplements.
• Kettle & Fire’s line of Keto Bone Broths & Soups feature a wide variety of flavors and options (scroll down to see them!), to help ensure that you have plenty of nutritious, quick munchies and delicious, easy meals on the ready. 

Step 3: Get Through the Flu (and everything else)

• Keto flu is REAL - and so are keto headaches, stomach upset, and other side effects.
• But don’t stress…many of the ingredients in Kettle & Fire’s Keto Bone Broths and Soups (like gelatin, amino acids, anti-inflammatories, etc.) can help get you through the tough times - or make sure that you don’t feel the side effects at all!

Step 4: Stay the Course

• Like any diet or lifestyle change, consistency is KEY.
• By following the steps, you’ll not only be able to ease you into a new way of eating, but you’ll also find that you’re able to navigate unexpected changes in your schedule, or any other challenges.

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