What is a Keto Diet?

Dr Lorne G. Swetlikoff, a naturopath, has summarised the components of a ketogenic diet in an excellent recent article in the magazine, Western Grocer (January-February 2019: http://westerngrocer.com/wp-content/uploads/2019/02/WG-JAN-FEB-2019.pdf).

Dr Swetlikoff explains that the ketogenic diet was the top researched diet in 2018, according to Google. He defines the diet as a low-carb/high-fat (LCHF) diet that consists of a large proportion of healthy fats, moderate amounts of protein, and a small amount of healthy complex carbohydrates.

(That is, of course where baked goods come in!)

Contrary to some public opinion, the diet does not require us to eat large amounts of protein.

The aim of the keto diet

The aim of the keto diet is to get our bodies into what is called a “state of ketosis”. This means that we will be burning fats for energy. Interestingly, this was the normal metabolic state of our ancestors two million years ago!

In order to get into a state of ketosis (and gain the benefits of weight loss and blood sugar stabilisation and other benefits), we need to drastically reduce our carbohydrate intake. That means that, if we are going to eat baked goods, we need to ensure that they are low in carbohydrates.

It does not mean that baked goods are off the table. Quite the contrary!

We just need to be eating the right baked goods: those that are low in carbs.

Carbohydrate intake

The recommended daily amount of carbohydrates, according to Dr Swetlikoff, is typically between 25 and 50 grams per day (of sugar compounds).

Of course, as the keto diet aims to be a heathy diet, there is an emphasis on organics foods and grass-fed meats.


Many benefits can result of our health and weight:

  • You do not feel hungry on this diet
  • Weight loss is likely
  • A higher proportion of the fat lost comes from the abdominal cavity
  • Reduced triglycerides
  • Increased levels of good cholesterol
  • Reduced blood sugar and insulin levels
  • Reduced blood pressure
  • Helpful in treating metabolic syndrome
  • Helpful in treating brain disorders, such as dementia and Alzheimer’s disease
  • Reduced inflammation
  • Improved patterns of LDL cholesterol and
  • A way to turn on “good” genes and turn off “bad” genes.

Recommended components of a keto diet

Some of the recommended components of a ketogenic diet, according to this article, are the following:

  • Seafood
  • Low-carb vegetables
  • Cheese
  • Avocados
  • Meat and poultry
  • Eggs
  • Coconut, olive and other healthy oils
  • Plain high-fat yoghurt and collage cheese
  • Nuts and seeds (in moderation)
  • Berries
  • Butter and cream
  • Olives
  • Unsweetened coffee and tea (using healthy sweeteners, such as stevia and monk fruit) and
  • Dark chocolate and cocoa powder.

For more information

For information about the role of baked goods in supporting your keto or low-carb diet, please go to:

For further current information for the Canadian market, please see the attached article in three Western Grocer, January-February, 2019