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  • Chef Keto Keith

Healthy Fats to Consume While on Keto

Updated: Jun 22, 2021

The Kentogenic diet has taken the world by storm. Many people are reporting success stories. What exactly is the Kentogenic diet? It's a diet that requires you to consume high fat, moderate protein, and low carbohydrate. It was originally use to treat hard to control epilepsy in children.

The diets forces the body to burn stored fat rather then carbohydrates. When the body has fats and stored fats and very little carbs the liver take the fats and turn them into ketones. A high level of ketones in the blood lowers epileptic seizures. The Kentogenic diet was also known to help people who suffers from sleep disorders, Alzheimer's, Parkinson's and many more diseases.

Another great characteristic of the Kentogenic diet is weight loss, prevention of fat formation, better sleeping habits and well-being. Many professionals have issues with this diet. The general consensus, amongst the non-believers are,

  • Nutrient deficient

  • Liver issues

  • Constipation

  • Mood swings

The real issues, from my research, are the important guidelines that many people ignore.

  • Consuming 6 to 8 cups of raw (low glycemic) vegetables

  • Moderate grass finished and 100% organic proteins

  • Consuming healthy fats

  • Low glycemic fruits

  • Nut and Seed oils

  • Consuming 50 to 70 percent healthy fats each meal

  • Avoiding prepackaged foods and bottled sauces with high sugar and hidden chemicals

When the diet is primarily consists of these foods, none of these risks are present.

My personal experiences with my clients are eating a clean healthy version of the Ketogenic diet is ideal. Of course everyone is different so I highly recommend consulting a physician, dietician and or keto coach.

For example, below is a quick recipe that fit the bill

Grill Salmon with avocado, heirloom tomato salad


  • Salmon wild caught no color added (coho)

  • organic Arugula

  • organic Avocado

  • organic Bib lettuce

  • organic tomatoes

  • raw Walnuts

  • full fat Goat cheese

  • dressing extra virgin Olive oil, Lemon juice

  • organic Parsley, Oregano

Fat source-salmon, avocado,walnuts, goat cheese, and olive oil

55% fat, 30% protein, 6% net carbs, 2 cups raw vegetables,

Getting the correct nutrition does not have to be a difficult task. To make life easy I recommend finding a grocery store or market that sources good ingredients. This will save you from running around town just to find healthy food. I hope this was helpful and thanks for reading.

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I often use keto and paleo interchangeably. If I am at a party or any situation where it's impossible to stick to my keto plan, I do some adjustments with paleo. Paleo (Paleolithic diet, caveman diet)

The Kentogenic diet has become so popluar. Many people are getting fantastic results

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