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Keto Diet Breakdown

The ketogenic diet is a low carb, high fat diet. Eating KETO means avoiding foods with sugar, including carbohydrates since carbs are digested as a form of sugar - glucose.

How does the Ketogenic Diet work?

We know that when we eat sugar our hormone insulin rise and our blood sugar levels spike. When these levels are constantly elevated the food we eat is much more easily stored as body fat aka. weight gain and fat gain.

When carbohydrates (glucose) is limited or cut out of the diet, the body goes into a state where it burns fat instead of sugar (stored in the liver).

This process is called KETOSIS and whats amazing about this process is most people can quickly lose body fat and weight.


Since most of us our living off a high carb diet, our bodies are usually using sugar as a source of energy - not fat.

What's different with the Ketogenic diet is it uses fat as a source of energy - not sugar.

This is what allows the body to quickly shed excess fat and weight.

Even if your consuming lots of excess calories and fat your body, while avoding sugar - your body will still go into a state of Ketosis.


Getting into ketosis cannot happen overnight! To get into the state of optimal ketosis can take 3-4 days to up to a few weeks for some people.

Once the levels of ketones rises to a certain level in your blood the body will enter the state of ketosis.

These ketones floating around the blood is what keeps the body burning fat as energy.


Who Should Eat Keto?

Anyone who is aiming for weight loss or fat loss can benefit from a ketogenic diet!

Not only does eating more healthy fats benefit fat loss but it's also fuel and energy for our brain and heart tissue.


Eating Keto

Eat: foods like healthy fats, healthy meat, eggs, avocado, nuts, seeds etc.

Avoid: bread, processed and refined carbs, sugar, excessive vegetables and fruit.

What your plate should look like:

75% Fat

5% Carbohydrates

20% Protein

Strict Keto: minimal to no carbohydrates everyday.

Modified Keto: carb cycling 3-4 days a week.

For more information about Ketogenic Diet meal plans contact myself:

Emma Troupe (CNP)


Overall Benefits from Ketogenic Diet:

- Weight Loss

- Fat Loss

- Decreased risk of Diabetes

- Protects against Brain Disease and Heart Disease

- Protects against Neurological Disease/Disorder


Suzie's goodfats Ketogenic Protein Bar

Have you tried a ketogenic protein bar? High Fat, Low Carb and High Protein.

A protein bar that can help you BURN FAT!? Yes it's true.

I've tried and sold Suzie's Good Fats bars when I was working at a health supplement store. When I received a box to try for myself I couldn't wait to tell you guys about these bars.

I'll give you a quick breakdown of my favourite bar - Chocolate Peanut Butter.

Amazing ingredients and it tastes like my all time favourite chocolate bar as a kid.

Fat: 14g

Protein: 10g

Carbs: 12g

Sugar: 1 g

Fibre: 7g

Final Breakdown:

If you find it difficult to stick to a low carb diet for months, try Carb Cycling.

Carb Cycling:

On the days you exercise - you eat more carb/majority of your carbs.

On the days you are not exercising - you are reducing your carbs.

This can put the body into a state of decreasing body fat while helping you achieve your overall fitness goals. an overall carb decrease instead.

I personally carb cycle and find it works great for my body.

Remember that carbs are not the enemy! There is a time in place for carbs, but specifically for this diet carbs are meant to be reduced for health reasons.

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