The Ultimate Keto Guide


A ketogenic diet, also known as the ‘keto diet’ can ignite body fat burning. 🔥 

It not only increases the amount of fat you burn but helps you do it more efficiently. 

The keto diet has many benefits including weight loss, weight maintenance, type 2 diabetes reversal, naturally normalizing blood sugar, improves insulin resistance, improves GI health, promotes less gas and bloating, increases physical endurance, decreases dependency on medications, and so much more.

What is a ketogenic diet? 

A well-formulated ketogenic diet provides adequate protein, low-carbohydrates (carb), and is higher in healthy dietary fat. As you remove carbs from your meals, dietary fat is increased and adjusted based on satiety (fullness).  

The decrease in carbs causes the body to go into ketosis and become efficient at using an alternative fuel for energy…fat! 

Ketosis is a normal metabolic process.  

We all have the capability to go into nutritional ketosis. In fact, if the human body didn’t have the ability to go into ketosis, our species would not have survived periods of food scarcity or famine.  

A ketogenic diet derives its name from the molecules produced by the liver called ketones. The liver increases the amount of ketones produced when the availability of blood sugar (blood glucose) is limited…as what happens in a low-carb diet. 

When consistently following a ketogenic diet, your body will fuel itself predominantly on fat. And the really good news, increased fat burning happens 24 hours/day. 

How does this “keto” process happen? 

A ketogenic diet naturally normalizes and stabilizes blood sugar. This awesome benefit causes a lowering of blood insulin levels. And, when insulin levels are low, body fat burning is ignited leading to significant and sustainable weight loss. 

Additionally, cravings and hunger are crushed, energy is stable and abundant, and many people experience improved cognition and memory function. 

Is a ketogenic diet dangerous?

As with all powerful health interventions, you should seek the advice of your primary care provider (PCP) for individualized medical questions.  

The myths, controversies, and confusion about low-carbohydrate/ketogenic diets are overwhelming. I have found most people not only can follow this plan, but also experience significant health benefits.

If you take medication for diabetes or high blood pressure you should speak to your PCP for medication management. This is a powerful and effective dietary strategy and medication changes may be needed immediately. 

What to eat on a keto diet? 

The key to a well-formulated ketogenic diet is limiting your carb intake. The maximum per day varies from person to person.  A dietitian or practitioner will be able to find your unique ‘sweet spot’ for going into ketosis. A well-formulated ketogenic diet typically and strategically (depending on body responses) decreases carbs to promote nutritional ketosis. 

Healthy, dietary fat is added for satiety. A keto diet will be higher in dietary fat because fat is providing the energy that carbs did before. Keto is not a starvation diet so ensure that you are eating adequate protein, lots of non-starchy carbs, and adding healthy dietary fats like avocado, full-fat dairy, olive oil, avocado oil, butter, nuts, seeds, fatty cuts of meats, dark meat poultry, whole eggs, fish, and drink plenty of water. 

Be patient and allow your body to adapt to this new fuel source. Adaptation can take several weeks.  When you first start your keto diet, use a food tracker app to keep track of your carbs. 

Your health struggles are not your fault…..but they are your responsibility. 

YOUR NUTRITION MISSION…should you choose to accept it:  Lets rebel together, challenge the status quo, and feel unstoppable!

Valerie Grosso RDN

The Rebel Dietitian With A Mission

Want nutrition support and guidance? I can help 👇👇👇

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