Catherine Tanaka
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Ketogenic Diet: The Right Way to Fuel Your Body with Fat

The ketogenic diet has been making waves in the wellness world for its potential health benefits. This unique diet involves consuming very few carbs and many healthy fats. But what exactly does it do to your body, and is it something worth considering for yourself? Let’s start from Genesis!

What exactly is a ketogenic diet?

At its core, a ketogenic diet is a nutritional approach characterized by very low carbohydrate intake and high consumption of healthy fats. Your body undergoes a remarkable metabolic shift by drastically reducing your carb intake. It transitions from relying on carbohydrates for energy to utilizing fats as the primary fuel source.

When significantly limiting your carb intake, your body enters a "ketosis." During ketosis, your liver produces molecules called ketones from stored fats. These ketones become the alternative energy source for your brain, muscles, and other bodily functions.

The ketogenic diet is unique because it flips the script on conventional nutritional wisdom. Instead of relying on carbohydrates as the main energy source, you tap into your body's fat stores, leading to potential weight loss and numerous other benefits.

Why do people choose a ketogenic diet?

While individual motivations may vary, here are a few reasons why people opt for a ketogenic diet:

1. Weight Loss 

The ketogenic diet has gained recognition for its potential to support weight loss efforts. Shifting your body's fuel source from carbs to fats encourages fat burning and can help suppress appetite.

2. Improved Energy Levels

Many individuals report increased energy and mental clarity when following a ketogenic diet. By stabilizing blood sugar levels and avoiding the rollercoaster of carb-induced energy spikes and crashes, you may experience more consistent and sustained energy throughout the day.

3. Enhanced Focus and Cognitive Function

Some proponents of the ketogenic diet claim that it supports improved cognitive function, including increased focus, mental clarity, and concentration. While more research is needed, anecdotal evidence suggests ketones may have neuroprotective properties.

4. Potential Health Benefits

Research has explored the potential benefits of a ketogenic diet for various health conditions, such as epilepsy, type 2 diabetes, polycystic ovary syndrome (PCOS), metabolic syndrome, and even certain types of cancer. However, it's important to note that individual results may vary, and consultation with a healthcare professional is essential.

How to follow a ketogenic diet?

While embarking on a ketogenic journey, keep the following principles in mind:

1. Limit Carbohydrate Intake 

The primary goal is to drastically reduce your consumption of carbohydrates, especially refined sugars and starches. Instead, focus on nutrient-dense, low-carb vegetables and whole foods.

2. Embrace Healthy Fats

Healthy fats become the backbone of your ketogenic diet. Include foods such as avocados, nuts, seeds, olive oil, coconut oil, and fatty fish to ensure an adequate fat intake.

3. Moderate Protein Consumption

While protein is an essential component of your diet, it's important to moderate your protein intake on a ketogenic diet. Consuming too much protein can kick you out of ketosis. Consult a healthcare professional or registered dietitian to determine the right protein levels.

4. Stay Hydrated

Proper hydration is crucial when following a ketogenic diet. Increase your water intake and consider adding electrolytes to replenish minerals that may be lost during the initial stages of ketosis.

5. Seek Professional Guidance

As with any dietary change, it's advisable to consult with a healthcare professional or registered dietitian before starting a ketogenic diet. They can provide personalized guidance, address concerns, and ensure the diet aligns with your needs and goals.


Remember, embarking on a ketogenic journey requires commitment and understanding how it aligns with your overall health and wellness goals. It may not suit everyone, so always prioritize your needs and seek professional advice when in doubt.

So, if you're curious about exploring a new way of nourishing your body and embracing the power of healthy fats, the ketogenic diet might be worth considering. Embrace the journey, and discover the potential benefits that lie ahead!

Recipe (Ketogenic): Layered chocolate peppermint fat bombs

Serves 6

½ cup coconut oil, melted1 tbsp granulated sweetener (xylitol or monk fruit)¼ tsp peppermint extract2 tbsp cocoa powder, unsweetened


Mix the melted coconut oil with the sweetener and peppermint extract.

  • Pour half the mixture into six cubes of an ice cube tray. This is going to be the white bottom layer.  Place the tray in the fridge to harden.
  • Add the cocoa powder to the remaining mixture and mix. This is going to be the top brown layer. Pour it on top of the white layer set in the fridge.
  • Place the ice cube tray into the fridge until completely hardened.

Serve & enjoy!

Tip: These are (high-fat) super-rich desserts. Don’t eat too many if you’re not going full keto.

About the Author Catherine Tanaka

My name is Catherine Tanaka. I am a Personal Trainer, Transformation Coach, Yogi enthusiast and Mom of two. I am on a mission to make a difference in others happiness through fitness using the best research available to give you the best fitness hacks to make being the best version of you possible. Learn more about my one-on-one coaching or check out my Online Course - The Body Project Protocol.