What Is The Keto Diet? (And 5 Reasons it is Popular in 2022)

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A keto diet is an eating style that is high in fat, moderate in protein, and low in carbohydrates. Many people follow a keto diet to control their weight, blood sugar, and food cravings.

This post explores what the keto diet is, why it is super popular now, and five benefits of following a keto diet. I'll also link to some info on how to get started with the keto diet if you think it might be a good fit for you.

A keto diet is an eating style that is high in fat, moderate in protein, and low in carbohydrates. Many people follow a keto diet to control their weight, blood sugar, and food cravings. This post explores what the keto diet is, why it is super po…
 

What is the keto diet? (And why it is popular in 2020.)

You've probably heard friends, family, co-workers or those crazy fitness buffs on social media talking about going keto.  Your Instagram feed is full of fit ladies eating fat bombs, bacon and guacamole all day.

What exactly is the keto diet and why is everyone talking about it?

A ketogenic diet is high in fat, low in carbs and moderate in protein.

A keto diet is simply a diet that is high in fat, low in carbs and moderate in protein. It allows you to go from being a sugar burner (using glucose for fuel) to burning fat for fuel. When you are in ketosis your body burns dietary fat (like coconut milk, cheese, and avocado) as well as stored body fat for fuel which leads to weight loss.

This is the simple, non-scientific explanation.

When you eat carbs, whether it's an apple, a donut or kale, your body converts the carbs into glucose which increases your blood sugar. Then it releases insulin to push the glucose into your body's cells.  When this happens, your blood sugar decreases and guess what? You're hungry again.

But when you eat very few carbs your body runs out of glucose to use as fuel. So it converts fats (either fats you eat or, even better, stored body fat) into ketone bodies, which is an energy source for your entire body and brain.

You might think, so what? Why does being a fat burner matter? Now let's explore some benefits of the keto diet.

 
 
What Is The Keto Diet? (And 5 Reasons it is Popular in 2021)

5 reasons the keto diet is so popular in 2021.

Why is your social media feed full of folks talking about the keto diet?

It is because real people, like you and me, who are tired of diet hopping and feeling crappy are getting real results with a keto eating style. People are experiencing weight loss and reduced cravings and greater levels of health. Let's explore five top reasons why a keto diet is still extremely popular in 2021.


1 - You can lose weight on a keto diet without restriction or calorie counting.

Not only will many people experience effortless weight loss on a keto diet, but most experience a reduction in hunger. That's because high fat foods are, well, highly satisfying.  Fatty foods, which are a staple on a keto diet, keep you full so you can easily go longer periods without food.  No more eating every two hours and packing snacks just to go to the grocery store.


2 - Cravings are reduced or eliminated altogether when following a keto diet.

Not gonna lie, this is the #1 reason I eat keto!

Craving and binging and feeling out-of-control around food are my biggest problems. The only time I have felt peace with food is when I eat low carb. Within a day or two the nagging sugar cravings disappear.

And it's not just me. Most people eating a keto or low carb diet experience very few cravings for junk food or processed carbs.


3 - A keto diet can stabilize blood sugar levels.

You know how you eat a bowl of Cinnamon Toast Crunch for breakfast and then you're starving an hour later?  That's because your blood sugar spikes with all the processed carbs, and then crashes.  Blood sugar ups-and-downs are why people eating a higher carb diet are always hungry.

A keto style eating plan encourages a healthy blood sugar balance and helps end the vicious cycle of  endless hunger and cravings.


4 - A keto diet can lead to healthy brain function.

Ever have trouble concentrating? Or walk into a room and totally forget why you're there?

These are signs of brain fog. A keto diet supports brain health and many people in ketosis report an increase in mental clarity. Some studies show decrease in migraines and memory improvement in older adults.

This article explains in more detail some of the reasons a keto diet is good for brain function.


 
 

5 - You can experience more energy throughout the day when following a ketogenic diet.

Just like your blood sugar no longer spikes and dips throughout the day, most people following a keto diet report an increase in energy throughout the day.  No more sleeping at your desk after lunch.  Many people will experience sustained energy all day long.


If  you want to learn more about the benefits of a keto lifestyle and like all the geeky scientific stuffy, you can learn more here, here and here.

 
What Is The Keto Diet? (And 5 Reasons it is Popular in 2021)

So what do you actually EAT on a keto diet?

Eating is the fun part! Here are some simple (and delicious) keto meals:

  • A huge spinach salad with bacon, hard boiled egg. red onion, and a vinaigrette or warm bacon dressing.

  • Grilled chicken thighs (the crispy skin is the best part!), served with roasted asparagus, yellow squash, and Vidalia onion and a sprinkling of Parmesan cheese.

  • Pizza Omelet…. fill your omelet with mozzarella and pepperoni, and top with a spoonful of pesto sauce.

And if cooking is not really your thing, it’s simple to eat out on a keto diet:

  • Order a juicy bacon cheeseburger with mayo, and skip the bun (and the fries). Order a side salad (no croutons) to fill you up.

  • Order grilled salmon, veggies and salad - be generous with the butter and salad dressing! - at your favorite restaurant.

  • Bring home a rotisserie chicken and salad-in-a-bag from the grocery store, and add some avocado.

See my Keto Restaurant Guides for how to order a delicious and perfectly keto meal at popular restaurants.

 
What Is The Keto Diet? (And 5 Reasons it is Popular in 2021)

How to get started on the keto diet.

If you are new to a keto diet, don’t just wing it like I did.

When I started doing keto I enthusiastically started McD’s double cheeseburgers without the bun, hunks o’ cheddar cheese, and lots of pork rinds! I knew the bulk of my diet was supposed to be fat, but I didn’t know the difference between healthy fats and, errrr, less healthy fats like super processed meats and chemical-filled “keto” snacks.

I avoided veggies, even very low carb veggies like spinach, broccoli, and zucchini which SHOULD be a part of any healthy diet.

I also didn’t feel very well, probably because my body was screaming for nutrients other than fat.

So I read books and took a course on how to eat keto. Learning what to eat and WHY really empowered me on my keto journey. It’s how I found out what foods make me feel energized and light, and what foods gave me brain fog and the urge to nap after lunch.

It’s how I was able to ditch some of the keto rules and popular “keto musts” that led to my keto minimalist journey. (You can read all about why I became a keto minimalist HERE.)

If you are starting keto, learn what to eat, in what amounts, and WHY.

Here are some of my favorite resources:

 

The keto diet is definitely popular for a reason. It has helped countless people lose weight, beat constant food cravings, optimize blood sugar, cure brain fog, and increase energy throughout the day.

—The Keto Minimalist

 

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A keto diet is an eating style that is high in fat, moderate in protein, and low in carbohydrates. Many people follow a keto diet to control their weight, blood sugar, and food cravings. This post explores what the keto diet is, why it is super po…