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Curious About Keto? Here’s Everything You Need to Know About the Keto Diet!

What does Keto mean? It’s a common question as the Ketogenic diet has gained enormous popularity in recent times. In short, the Keto diet is a low-carb, high-fat diet that encourages your body to burn fats as a fuel source for energy, helping you to lose weight fast.

The Keto diet isn’t ideal for everyone, but many who have tried it experience incredible benefits. If you’re considering following the Keto diet, it’s important that you take the time to learn more before getting started to see if this plan is right for your body. Read on to discover essential information about Keto diet health benefits, food options (like our delicious Keto and Paleo granola!) and more!

What Does “Keto” Mean?

The Ketogenic diet is all about putting the body into a state of Ketosis. The “Keto” in Ketosis refers to “Ketones,” which are molecules that the liver produces from our body’s stored fat. Instead of using glucose (i.e. sugar) as the body’s primary energy source, our bodies go into a metabolic state of “Ketosis,” which is when the body burns fat-based Ketones to keep you energized. The Keto diet helps train your body to transition to fat-based Ketones as a sustainable long-term energy source, instead of constantly using glucose.

So, what does Keto mean? Just like fasting, it’s a way to burn off your body’s stored fat. However, instead of starving yourself, or putting those around you at risk of suffering your hangry attacks, the Keto diet is all about allowing you to eat specific foods that trigger bodily functions to burn calories safely.

Should You Choose a Keto Diet?

The Keto diet can work well for those who want faster results, who haven’t had success with other diets or who are seeking a long-term diet and lifestyle solution. Research suggests that following a Keto diet is safe for most people; however, if you take medication for diabetes or high blood pressure, or if you’re breastfeeding, you should speak with your doctor before getting started.

A woman who’s learned about Keto grocery shop for food

How to Get Started

The great thing about the Keto diet is that you can indulge in a lot of foods that might surprise you! Keto isn’t about starving yourself or eating in a calorie deficit. The main goal of the Keto diet is to reach a lasting state of Ketosis, which typically requires that you consume less than 20-50 grams of carbs daily. At first, you’ll need to count carbs and pay attention to labels, but eventually following a Keto diet becomes second nature.

What does Keto mean for your grocery shopping trips? Well, it depends on what your pre-Keto diet looks like. In general, it’s more about the foods you avoid, rather than the foods you consume.

Here’s a look at common carb-heavy foods you should avoid:

  • Rice
  • Bread
  • Pasta
  • Potatoes
  • Fruit
  • Candy
  • Pastries
  • Beer
  • Soda

Here are some of the most common Keto staple foods:

  • Unprocessed meats
  • Bacon (look for nitrate-free and no added sugar)
  • Fish and seafood
  • Vegetables that grow above ground (especially leafy greens)
  • High-fat dairy products (butter, cheese and heavy cream)
  • Berries
  • Nuts
  • Water, coffee and tea

A piece of salmon and some garlic on a wooden cutting board

A Delicious, Sample Keto Diet

What does Keto mean as far as your snacks and meals? You might be assuming you can’t eat fatty foods, but that’s actually not true! Keto is a high-fat diet. In fact, many high-fat foods including avocado, nuts and eggs are quite beneficial in the context of the Keto diet.

Here’s what a typical day of Keto eating might look like for you:

Breakfast: Plain Greek yogurt with Keto-friendly granola (we’re partial to our best-selling Maple-Pecan Granola, but that’s just us).
Alternative: Spinach omelet fried in butter or ghee with a side of bacon

Lunch: Salad with leafy greens, tomato and tuna or chicken salad made with mayo
Alternative: Grilled salmon with asparagus

Dinner: Stir-fried beef and broccoli
Alternative: Steak sautéed with butter (or ghee) and onions with mashed cauliflower

Snacks: Slices of cheese and lunch meat (again, look for nitrate-free deli meat)
Alternative: Healthy sweet snacks are possible, too! Try a handful of granola like our Certified Keto Dark Chocolate Peanut Butter Grain-Free Granola (it’s insanely good, but again...we may be biased).

Following a new meal plan can be difficult if you don’t genuinely enjoy what you’re eating, so do your research on what Keto can mean for your body to be sure this new lifestyle change is right for you. If you decide it is, spend the time to cook meals you’ll genuinely love. That’s one of the best things about the Keto diet: You can still indulge in foods that have historically been known as “bad” for you, such as steaks and cheeses!

So, as you embark on your Keto journey, go ahead and treat yourself. It’s still important to fortify your diet with nutritious foods, but don’t deprive yourself of carb-free meals and Keto-friendly snacks. A lifestyle change takes effort before it becomes second nature, so it’s crucial that you find Keto foods that you’ll be happy eating for days, months or even years to come.

A bowl of Within/Without’s Keto granola mixed with fruit

Embrace Low-Carb Alternatives

What does Keto mean for you if you’re eating lots of rice, bread and pasta? Well, the switch isn’t always easy to say the least! Fortunately, there are a lot of no-carb and low-carb substitutes out there. For example, you could try cauliflower rice or zucchini pasta (get that zoodler ready!). Grocery stores also have delicious pre-made frozen options including cauliflower gnocchi and pizza crusts. Instead of mashed potatoes, try mashing steamed cauliflower with butter and heavy cream and voilà, you’ve got a delicious side dish to your Keto meal.

Learn New Skills in the Kitchen

Following a Keto diet also presents new opportunities for growth in the kitchen. Learning how to cook new meals is a blast, and you’ll love indulging in a hearty meal that you can feel good about. What does Keto mean to chefs (or home chefs)? It means you can focus on key ingredients. It encourages you to think outside the box and learn about Keto diet foods you may not have tried otherwise.

Someone takes a handful of Within/Without’s Keto granola

Try Our Keto-Friendly Granola

At Within/Without, we’re thrilled to offer delicious, nutritious granola that naturally fits a wide range of lifestyles including Keto, gluten-free and Paleo diets. We only use whole, clean ingredients that you can feel good about incorporating into your daily meal and snack plan. Packed with healthy fats, our granola fills you up while keeping your carb intake low.

Nutrition isn’t the only reason to love our granola. It’s also just downright tasty! Soft-baked to perfection, Within/Without granola has a uniquely chewy texture that adults (and kids!) crave. With mouthwatering flavors like Maple Pecan, Cherry, Blueberry, and the OG of them all, Original, you’ll never run out of options. You can even use granola to bake cookies (who can say no to a diet that includes cookies?!)

We’re Here to Help You Start Your Keto Journey

What does Keto mean? As you can see, it’s a different journey for everyone. Some people use Keto as a way to keep enjoying fatty foods while still dropping extra pounds. Others embrace it as a way to reduce the number of processed foods they consume. No matter what your take on the diet might be, we’re here to help you make the right choice.

What does Keto mean to Within/Without? We say, follow whichever diet protocol works best for you. You’re one-of-a-kind, and what works best for your body may not work for me. It’s all about sustaining the lifestyle. So if you enjoy Keto food options over say, paleo options, or you find it easier to stay on Keto while traveling, then go for it. Our bodies are all different, so play around with it and see how you feel and how your body transforms; and if you find it easy to maintain then stick with it.

If you can’t tell by now, we’re extremely passionate about what we do. We’d love to help you on your journey to becoming a cleaner eater. If you have any questions about our products, we invite you to leave a comment below, contact us or browse our FAQ section for expert guidance. We’ll be happy to answer your questions about Keto and help you choose the best granola for your unique tastes and new Keto journey!


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