Keto Diet Explained + Detailed Cheat Sheet (Download PDF)

Keto Diet

Keto Diet Explained

What is the keto diet? The keto diet is based upon consuming very low carbohydrates, protein and a high amount of healthy fat foods.

The breakdown is the following:

  • Carbs is 5% to 10%
  • Protein is 10% to 20%
  • Fat is 70% to 80%

The diet puts your body into a state called ketosis which transitions your body into a fat-burning machine.

This may seem like a contradiction that fat foods create weight loss, however, the keto diet has been scientifically proven to be highly effective.

Keto Diet

What Is Ketosis

Ketosis is a state when the body is deprived of the usual carbohydrates and sugars.

For instance, instead of burning sugar your body instead will burn off the stored fat to fuel the body.

Your stored fat will begin to be used to provide your body with energy instead of being stored for additional weight gain!

How The Diet Impacts Your Body

Your body runs on fuel from either sugar glucose or fat. The primary source of fuel that most people’s bodies tend to use is sugar glucose.

The more your body produces glucose, the more it’s being used as fuel while leaving extra fat stored in your body causing you to gain excess weight.

Therefore, the keto diet forces your body to switch gears and rely on fat for the primary source of fuel instead of sugar. This is where the ketosis stage begins to take place.

Prevent Disease

One of the many advantages of the keto diet is that it can also serve as a healing diet.

Sugar is a major cause of many diseases today.

Lack of sugar intake has proven to help prevent many diseases such as diabetes, heart diseases, cancer, seizure disorders, and symptoms of advanced aging.

This diet works to maintain sugar levels.

Energy Boost

There is nothing like the energy you gain when your body adjusts to the keto diet.

It boosts your energy so diligently that you might even consider not going back to your old diet.

The diet is very safe and 100% effective.

What you can eat on a keto diet is limited but there are plenty of great alternatives that will allow you to not even notice. It’s not as complicated as you may think.

Source: NCBI

Mental Clarity

It is often said the keto diet sharpens the mind and helps with mental clarity. Excessive sugar can cause the brain to fog.

The keto diet leads the brain to be fueled with ketones rather than sugar, prompting easier brain function and more clarity.

When your energy is heightened your mental focus is at an all-time high.

Source: Reader’s Digest

Inflammation & Weight Loss

Chronic inflammation halts weight loss. If you are having trouble losing weight inflammation could be the root cause.

What Causes Inflammation

  • Sugar
  • Artificial sweeteners
  • Starches is wheat, etc
  • Food sensitivities
  • Excessive alcohol consumption
  • hormonal and metabolic changes
  • Lack of sleep
  • Stress
  • Smoking
  • Excessive exercise
  • Poorly controlled diabetes
  • Trans Fats
  • Processed vegetable Oils 
  • Refined carbohydrates 
  • Antibiotics in conventionally raised meat

Inflammation absolutely plays a huge role in digestive disorders, allergies, disease and weight gain.

Reducing inflammation is a necessary vital step to lose unwanted fat.

Focus on relaxing, getting enough sleep, increase the intake of healthy fats, fresh greens and cut out all sugars and starchy carbs.

This will produce quick weight loss results!

Source: NCBI


1) Skip complex carbs and added sugar.

2) Add substantial healthy fats to your diet, such as coconut oil and fatty fish.

3) Increase physical activity for accelerated fat burn.

4) Try a short fast, 24 to 48 hours once a week such as intermittent fasting, a dietary approach that involves regular short-term fasts.

Intermittent fasting reduces inflammation. Source: Healthline

5) Maintain adequate protein intake.

What Can You Eat On The Keto Diet

Please see below a list of foods you may have without counting calories and which one’s you must limit.


Keto Diet Explained + Cheat Sheet

Print PDF Below

Download PDF Download PDF

Keto Recipes

7 Day Keto Meal Plan

Keto Breakfast


Ketogenic Dinners

Other Keto Recipes

Written by Rhonda Shade

Rhonda Shade Is the founder of Change In Seconds. A healthy living platform that features clean eating, healthy recipes, meal prep, printable workouts & a unique tracking software to help you achieve a healthy lifestyle.