Learn About Keto Diets & Weight Loss

Learn how ketogenic diets work and how they can positively contribute to weight loss. 
From understanding the fundamentals to exploring proven strategies, we've provided a complete guide to support you.

What is a Keto Diet? 

Keto, shortened from ketogenic, is a diet centered on low carbohydrate and high-fat intakes, strategically followed to induce a metabolic state called ketosis. 

Typically the body prefers to utilise carbohydrates as a main energy source, breaking them down into glucose for readily available energy. However, in a keto diet, due to the limited intake of carbohydrates, the body is forced to shift its main energy source to fats. There is no 'one way' when following a ketogenic diet, with multiple sources suggesting different macronutrient ratios to follow.

Carbohydrates can be reduced as low as 20g/ day, with 70-80%  of dietary intakes coming from fat sources and 10-20% from protein (Harvard T.H., n.d.). 

How Does Keto Work?

A ketogenic diet works by changing the body's metabolic state to induce a state of ketosis. When carbohydrate intake is significantly reduced, the body is prompted to seek an alternative energy source. 

With no (or very little) carbs available for the body to run on, the liver begins to convert stored fats into molecules called ketones through a process known as ketogenesis.  

While in ketosis, the body becomes much more efficient at burning fats for energy, which can lead to an increased breakdown of stored body fat. 

Types of Keto Foods

The keto diet emphasises healthy fats – think avocados, olive oil, salmon, eggs, seeds, and nuts. The emphasis on nutrient-dense, whole foods ensures that the body maintains a low-carbohydrate state, prompting the sustained use of fats for energy throughout the day. 

Non-starchy vegetables like leafy greens, broccoli, and cauliflower are encouraged, due to their low carbohydrate content. Protein sources such as meat, poultry, fish, and eggs are included in moderation too.

Seafood

Seafood is an excellent and versatile choice for keto dieters. Rich in high-quality proteins, seafood such as fish, prawns, crab, and mussels is naturally low in carbs.

Meat & Poultry

Cuts of red meat and poultry form the backbone of many keto dieter’s eating plans, providing a rich source of protein and healthy fats with minimal carbohydrates.
Popular choices include unprocessed cuts of beef, pork, lamb, chicken, and turkey. 

Eggs

Eggs are a keto-friendly powerhouse, making them a staple in many keto diets. With virtually no carbohydrates and a rich supply of high-quality proteins and essential fats, eggs provide a satisfying and nutrient-dense option.

Why Try Keto?
Keto Health Benefits

Trying a keto diet can be appealing for several reasons – with weight loss and appetite control being at the top of the list. 

The ketogenic lifestyle encourages the body to shift from relying on carbs for energy to burning stored fats, resulting in effective weight loss for many people. 

By significantly reducing carb intake and increasing healthy fats, the diet may help stabilise blood sugar levels, leading to improved appetite control and reduced cravings. The increased consumption of satiating fats and proteins can contribute to a feeling of fullness, making it easier to stick to calorie-restricted diets. 

Keto Inspo - Keto Recipes 

Get started on a delicious journey today with FatBlaster’s curated collection of keto recipes, carefully crafted to align with your health goals and weight loss goals. From simple, easy-to-make dishes to thoughtful meal prep and organisation, choose from a range of tasty options that will cater to your keto lifestyle seamlessly. 

Almond Crusted Chicken Nuggets

Keto Avo Smash

Crispy Bacon Burrito

Beef Burger Lunch Box

Frequently Asked Questions

  • What seafood should I eat on a keto diet?

    Fatty fish like salmon, trout, and sardines are particularly valuable on a keto diet due to their abundance of healthy omega-3 fatty acids. These fats not only help keep you feeling full and satiated but also support heart health and overall wellbeing.

    Different types of seafood can be prepared in various keto-friendly ways, such as grilled, baked, or sautéed in healthy fats like olive oil or butter.

  • What meat should I eat on a keto diet?

    A range of meats can be enjoyed on a keto diet. Choosing fattier cuts which can be grilled, roasted or pan-fried helps ensure a higher fat content, which is required to stay in ketosis.

    While processed meats should be avoided or consumed in moderation due to potential additives that can be unhealthy, fresh and unprocessed meat and poultry provide valuable nutrients like B vitamins and iron.

  • Can I eat eggs on a keto diet?

    Yes, eggs are a great option to enjoy on a keto diet thanks to their protein and fat profile, while remaining low carb. Eggs are rich sources of vitamins such as B12, choline, and selenium, contributing to overall health.

    Whether scrambled, boiled, fried or poached, eggs are absolutely a keto dieter’s best friend due to their ability to keep you feeling fuller for longer, all whilst keeping you in ketosis.

  • What are the best keto recipes?

    With a focus on taste, quality ingredients, and value, embrace the simplicity of FatBlaster’s keto recipes. We have a range of keto-friendly recipes that suit most tastes and offer a range of options to keep meal times exciting!