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What Is Keto and What Are the Benefits?

What Is Keto and What Are the Benefits?

Keto diets seem to be all the rage these days, but what is this diet all about and what are the benefits? Here’s everything you need to know about going keto: 

What Is the Keto Diet?

The ketogenic or “keto” diet is a low-carb and high-fat diet that puts the body into a metabolic state called ketosis during which it burns fat at higher rates. 

What Can You Eat on a Keto Diet?

Here are some examples of low-carb and high-fat items that you can eat as a part of a keto diet:

  • Fish and seafood like salmon, mackerel, and tuna
  • Non-starchy vegetables like broccoli, cauliflower, green beans, zucchini, and spinach
  • Berries
  • Cheese
  • Avocados
  • Eggs
  • Meat and poultry
  • Nuts, seeds, and oils

What Can’t You Eat on a Keto Diet?

And here are some examples of high-carb and low-fat items that you cannot eat as part of a keto diet: 

  • Grains like cereal, crackers, rice, pasta, and bread
  • Starchy vegetables like corn, potatoes, and sweet potatoes
  • High-sugar fruits like bananas, raisins, dates, mangoes, and pears
  • Sweetened yogurts, juices, and syrups 

What Are the Benefits of the Keto Diet?

Giving up carbohydrates is no simple task, so why is the keto diet beneficial?

  • Supports weight loss
  • Promotes appetite control
  • Reduce inflammation
  • Improve digestion
  • Supplement cancer treatments

How to Switch to a Keto Diet?

Once you’ve decided to make the switch to a keto diet, it’s time to take action by following these three steps: 

Step 1: Prepare With a Plan

For starters, you need to prepare for the switch by coming up with a realistic plan. Familiarize yourself with all the ins and outs of keto so that you can develop a suitable meal plan. And while you may be tempted to jump right into keto, it might be best to take a more measured approach to make it easier on yourself. 

For example, you could start by eating a keto diet one day a week, slowly adding more days until you’ve reached a full seven days. You could also start by eating one keto meal a day, and slowly adding other meals and snacks until you’re eating a full keto diet. 

Step 2: Get Rid of Non-Keto Foods

Next, you need to identify any non-keto foods that you currently have. However, depending on your plan, you may not want to immediately throw these items away. Instead, you can eat them until they run out to avoid wasting both food and money. 

Step 3: Replace With Keto-Friendly Foods

Finally, you need to replace the items that you get rid of with keto-friendly alternatives. This might be the hardest step of them all since it can be challenging to find keto-friendly foods that taste good while also meeting your nutritional and emotional needs. 

Can You Still Eat Desserts on a Keto Diet?

Contrary to popular belief, you can still eat desserts on a keto diet. However, that doesn’t mean that you can go crazy with traditional dessert items like cakes, cookies, brownies, pies, etc. Instead, you need to look specifically for keto-friendly dessert alternatives. 

What Are the Best Keto-Friendly Desserts?

Keto-friendly desserts exist but they can certainly be difficult to find, which is why we’ve compiled this list of some of the best keto-friendly desserts that taste just as good as the non-keto varieties: 

1. Bougie Bakes Brownie Bites

If you’re a chocolate lover, then you definitely need to check out these Bougie Bakes’ Brownie Bites. These brownie bites are made with sugar-free vegan dark chocolate that’s also keto-friendly along with healthy ingredients like almond flour, almond butter, coconut oil, and cocoa powder. With just 110 calories and 9 grams of total carbohydrates with just 2 net carbs, these babies will fit perfectly into your keto diet. 

2. Bougie Bakes Peanut Butter Blondie Bites

On the other hand, if you’re more of a peanut butter fan, then Bougie Bakes’ Peanut Butter Blondies are the perfect keto-friendly dessert for you. Again, these bite-sized morsels are made with sugar-free vegan chocolate chips and organic peanut butter that are keto-friendly with just 120 calories, 8 grams of total carbohydrates, and 1 net carb. 

3. Bougie Bakes Rainbow Sprinkle Cookies

Celebrate your new keto journey with Bougie Bakes’ Rainbow Sprinkle Cookies that are keto-friendly, soy-free, gluten-free, dairy-free, and sugar-free — making them perfect for those with other dietary restrictions like lactose intolerance and celiac disease. These cookies are as healthy as they are delicious with just 110 calories, 10 grams of total carbohydrates, and 2 net carbs. 

4. Bougie Bakes Vegan Lemon Poppy Cookies

If you’re vegan and are looking for the perfect sweet treat to add to your somewhat limited diet, then you need to check out these Vegan Lemon Poppy Cookies from Bougie Bakes. These cookies are both keto and vegan-friendly thanks to ingredients like almond flour, coconut oil, plant-based collagen, organic lemon oil, and poppy seeds with just 80 calories, 8 grams of total carbohydrates, and 1 net carb. 

5. Bougie Bakes Vegan Java Chip Muffins

Eating vegan and keto doesn’t mean that you have to give up chocolate thanks to Bougie Bakes’ Vegan Java Chip Mini Muffins. These muffins make the perfect pick-me-up breakfast item, baked with both vegan and keto-friendly ingredients like unsweetened vanilla macadamia milk, sugar-free vegan chocolate, instant espresso powder, and gluten-free oat flour. And with just 80 calories, 9 grams of total carbohydrates, and 5 net carbs, you can enjoy all the chocolate flavor with none of the guilt. 

Wrap Up

Going keto is easy thanks to Bougie Bakes’ line of keto-friendly, sugar-free, dairy-free, and soy-free desserts, including crowd favorites like brownies, cookies, and muffins. 


What Is a Keto Diet? | BBC Good Food

The Potential Health Benefits of the Ketogenic Diet: A Narrative Review | U.S. National Library of Medicine

Keto Diet for Beginners | CNN Underscored

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Cynthia - March 26, 2022

I have HUGE respect for your company for not only making Keto baked goods, but for explaining to your customers what the Keto diet is. You could be saving peoples’ lives. Thank you thank you and I will definitely order your Keto products soon!

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