Sparkle What Is Keto Diet?

What is Keto Diet?

A Keto diet is basically when you eat low carbohydrates, and your body then produces Ketones in the liver to be used as energy. Yes, a fat burning machine! 
Keto Diet is often known by several different names – Ketogenic diet, Atkins diet, low carb diet, low carb high fat (LCHF), etc.
Keto Diet benefits are amazing! Check it out! Weight Loss, Lowers Blood Sugar, Increases Mental Performance aka as Focus, Increase Energy, Curbs Hunger, Epilepsy (Used Since 1900’s to treat Epilepsy successfully), Cholesterol & Blood Pressure (Improve triglyceride levels and cholesterol levels most associated with arterial buildup), Promotes Healthy Insulin Levels, and Acne. Do your own research!
It is greatly suggested to start your Keto diet by eating protein, fat and very little carbohydrates. What you eat depends on how fast you get into the Ketogenic state. The fewer grams of carbohydrates you eat is the key to enter into Ketosis. 
It is suggested that you eat between 20g-30g net carbohydrates on an everyday low carb diet, but if you keep the carbohydrate grams to 15g per day, you will increase your weight loss by pushing your body into Ketosis state, a fat burning machine. 
It is suggested to eat carbohydrates that come from vegetables, nuts, and dairy. Not a great idea to eat any carbohydrates in the DO NOT eat list (wheat, bread, pasta, cereals, starchy foods such as potatoes, beans, legumes, or fruit). 
Keto diets are fairly simple if you plan ahead. Plan to succeed by planning your meals or by ensuring that you have your protein, veggies, and fat to consume on hand.
The Keto diet requires having a high intake of fat, a moderate intake of protein, and low intake of carbohydrates. It is suggested to keep a nutrient intake around 70% fats, 25% protein, and 5% carbohydrate.
It is suggested, as with all diets, to exercise and to drink water. It will also help if you track your meals. Dive end and start your journey to Sparkle The New You!

Here is a list of the foods you can eat.


Meats (beef, lamb, fish, poultry, egg, etc.)

Leafy Greens (kale, spinach, etc.)  or Greens

Veggies above ground (cauliflower, broccoli, etc.) or Greens

Fat Dairy (hard cheeses, hard butter, fat cream, etc.)

Seeds & Nuts (walnuts, sunflower seeds, macadamias, etc.)

Low-carb Sweeteners (Stevia, Erythritol, Monk fruit, and other sweeteners)

Fats (high-fat salad dressing, saturated fats, coconut oil, olive oil, etc.)

Coffee (bulletproof (purchase ingredients and make), or Keto Coffee)

Here is a list of foods NOT TO EAT. 

Sugar (maple syrup, honey, agave, etc.)

Fruit (bananas, oranges, apples, etc.)

Grains (corn, wheat, rice, cereal, etc.)

Tubers (yams, potato, etc.)

OMG! You can have avocado, star fruit, berries in moderation! 

Check out my Keto Smoothies recipe that includes Greens!

Like in any diet plan, you need to eat in moderation, too much fat and protein can also be counterproductive! 

Note – It Works Keto Coffee and Greens are amazing supplements for a Keto Diet. 

Amazing Keto Coffee


Fuel your body and brain with It Works! Keto Coffee™ powered by KetoWorks™! With Grass-Fed Butter and Medium Chain Triglycerides (MCTs), this instant keto coffee helps to increase your body’s ketone production to rapidly break down fat, boost your energy, and sharpen your focus!†

  • Contains fatty acids from Grass-Fed Butter and Medium Chain Triglycerides (MCTs)
  • Builds and restores vital proteins through essential amino acids and collagen peptides†
  • Boosts and sustains your energy output to burn more fat†
  • Sharpens mental focus and enhances mood†
  • Kills cravings and satisfies hunger†
  • Fuels your body and brain through increased ketone production†
  • Supports the results of your low-carb, ketogenic diet†
  • Gives you instant energy and focus on-the-go with easy, single-serving packets†


Calories – 10, 2g carbohydrates, Dietary Fiber 1g, Magnesium 50g, Potassium 250g


Take your nutrition to a Whole ‘Notha Level! Give your body a boost when you alkalize†, balance†, and detoxify† with Greens!

ALKALIZE: The natural blend of ingredients in Greens is designed to help alkalize the body, restore pH balance, and support the immune system for overall health and wellness.†

BALANCE: Greens contains a powerful blend of naturally occurring vitamins, minerals, phytonutrients, and enzymes in their bioactive, bioavailable form so you experience maximum absorption by your body for a big nutritional boost.†

DETOXIFY: With the natural detoxifying properties of Matcha Green Tea and a complex blend of 34 different varieties of fruits and vegetables, Greens delivers the best nutrients to support your body’s natural detoxification and help your body to naturally cleanse and balance for a healthier you.†

  • Acidity-fighting magnesium and potassium blend
  • 52 herbs and nutrient rich superfoods
  • 34 fruits and veggies
  • Matcha Green Tea added
  • Soy-Free. Non-GMO. Dairy-Free. Vegan. 
  • No artificial colors, flavors or sweeteners
  • Sweet berry flavor