What is the Keto Diet?

Who wants to lose 20 pounds in 20 days?

Most fad diets hook us with a promise of losing lots of weight quickly, but are they safe and do they really work? Move over Paleo because the Keto diet is taking over as today’s most popular diet.

So what is the Keto diet?

Healthy food fuels our lives. Photography by Paul Garrett

Healthy food fuels our lives. Photography by Paul Garrett

Keto is short for ketosis, which is the process of the liver converting fat into ketones. Ketones are an excellent source of energy for the body and for our brains. In fact, they are thought to be a better source of energy than glucose that is produced from sugars and carbohydrates.

How Does the Keto Diet Work?

The Keto diet breaks down to the following proportions, aka Keto macros:

70% fat

25% proteins

5%. carbs

By reducing our diets to 5 percent quality carbohydrates (not sugar or grains), our bodies adapt to burning fat rather than sugar. When we combine the Keto diet with intermittent fasting (going 16 hours in a day without eating), our bodies tap into our fat stores and burn them for fuel. This is how people begin to see a significant loss of weight as their bodies become really good at burning fat.

Where We Need to Be Cautious With the Keto Diet

If you want to lose 20 pounds in just a month, here is a word of caution: Our bodies need around 6 to 8 weeks to properly adapt to burning fat in this proportion. People who rush into this diet sometimes experience what is referred to as “Keto flu.” This is the feeling of being extremely fatigued after starting this diet. Our bodies need time to adapt in order to digest a sudden influx of fat and in the sudden absence of carbohydrates. Part of the reason for this is that certain gut bacteria are better suited than others for breaking down fat in our digestive track so that it can be properly absorbed into our bodies. Our livers also need time to adapt and our bodies in general have to adjust to not having as much glucose available for our cells.

Good Fats vs Bad Fats

Not all fat is created equal and it is important that we only consume healthy fats to the best of our ability. So what are some examples of good and bad fats?

Good Fats


Avocado oil


Coconut oil

MCT oil


Olive oil

Wild salmon

Grass fed butter

Grass fed beef

Eggs from free range chickens

Bad Fats

Vegetable oil

Canola oil

Bacon with nitrates

Processed meats like hot dogs

Benefits of the Keto Diet

Burn fat and lose weight

Eliminate brain fog and improve memory

Improve energy and endurance over time

Reduce inflammation

Reduce appetite

Control epilepsy in children

Cure candida infections

Lower levels of insulin

Lower levels of blood sugar

Downsides of the Keto Diet

Keto breath - some people describe it as a metallic odor.

Keto crotch - some women experience an unpleasant vaginal odor while on this diet.

Keto flu - As I mentioned earlier, some people experience flu like symptoms, such as fatigue, when they start this diet.

The Importance of Eating Vegetables

If you go on the Keto diet it is important that you eat plenty of organic vegetables, which are a great source of essential vitamins, minerals, and fiber. Veggies should provide the bulk of your 5% portion of carbs. However, you will also need to severely limit starchy veggies, such as potatoes and sweet potatoes. And it goes without saying that sugar is a big no, no!

Arron Barnes is a veteran and the Founder of Keto Butta. Photography by Paul Garrett

Arron Barnes is a veteran and the Founder of Keto Butta. Photography by Paul Garrett

Keto Butter

My friend, Arron Barnes, once suffered the burning effects of candida (which is type of yeast/fungus that is common in people) in his gut and between his toes. After doing dietary research Arron discovered that the Keto diet could cure candida and it did. As a result Arron went on to create his own brand of food made from almond butter, MCT oil and other super foods that he calls Keto Butta. Another cool thing that he has done is to package it in packets that are convenient for busy people who need a healthy snack when they are on the go. This is not a paid endorsement. I have, however, enjoyed eating Keto Butta. You can learn more about it at: ketobutta.com


I am a diet skeptic. I believe that we should eat a mostly plant based diet that is composed of a wide variety of organic fruits and vegetables. When it comes to meat, grass fed or free range beef and chicken are your best bet. The important thing is to eat healthy real food (not processed) and get exercise. Our bodies are strongest when we get outside and move them. From my research, the Keto diet has some real benefits that might be helpful to you. If you have health problems consult your physician and consider working with a nutritionist. The quality of our diet and the quality of the food that we eat determines the quality of our health. Do your own research before you start this or any other diet to safely achieve the weight goals that you desire.

Eat well,


P.S. - Let me know if you have any questions in the comment box below or connect with me on Instagram @totalsoulfuljourney If you enjoyed this blog I’d love it if you would hit the little heart icon below!

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