What is Keto?

Keto is a low carb, high fat way of eating. The standard version of the diet is generally a 75% Fat, 20% Protein, and 5% Carbohydrates, on a daily basis.

The body has a glucose (sugar) preference and will burn it as the primary fuel source when available, however, when starved on glucose the body has no choice but to burn FAT! By removing sugar or things that turn into sugar quickly you reduce insulin (a fat storing hormone) and force your body to use the fat stored on you for fuel!

When you eat too much protein and carbs the excess converts to sugar also called glycogen, and stored in your muscles and liver, when that’s full the excess converts to fat and stored on your body. However, when you starve the body of sugar by significantly reducing carbs, moderate consumption of protein, and increased fat, your body switches to a state known as ketosis. Ketones are created when the body is breaking down fat through your liver.

There are many potential benefits of switching your body to a state of ketosis which includes:



Weight Loss

Stabilizing Blood Sugar

Reduced Body Fat

Increased Energy

Mental Clarity


That’s to name a few. Now, in case you are wondering, “What the heck can I eat in keto?” To explain this, I’ll start with what you won’t be eating.



Lean Protein, NOPE!

Low Fat Dairy, NOPE!

Whole Grains, NOPE!

Starchy Carbs, NOPE!



Meat w/ skin and fat | chicken, beef, pork, chicken

Non – Starchy Vegetables | kale, broccoli, cabbage, collards, spinach, etc

Full Fat Dairy | heavy cream, sour cream, butter

Nuts + Seeds | pecans, macadamia nuts, sunflower seeds, pumpkin seeds

Fruits (moderate) | raspberries, blackberries, strawberries

Fat | MCT oil, coconut oil, avocado oil, avocado, lard


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Bridgette Williams

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hello there,

I’m Bridgette, the creator of FatUp. Keto has been a friend of mine since 2016, helping me to lose over 50 pounds (30 in the first 3 months)! I’m a 30 something, new mom, wife that loves photographing food and creating recipes here on getyafatup.com. My goal is to make keto easy an approachable for women everywhere.