A keto diet is well known for being a low carb, moderate protein and high fat diet; where the body produces ketones in the liver to be used as energy. It's referred to as many different names such as - "ketogenic diet", "low carb diet", "low carb high fat diet", etc.

What is a Keto Diet

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, our bodies produce "ketones", which are produced from the breakdown of fats in the liver. The main goal of a properly maintained keto diet is to force your body into this metabolic state. We don't do this through starvation of calories but starvation of carbs.

When you load your body with fats and take away the carbohydrates, your bodies will begin to burn ketones as the primary energy source. Fran's Kitchen puts your body into this optimal ketone level which provides many health, weight loss, physical and mental performance benefits.

Make Keto simple and easy, try our 30 day challenge and experience all of the benefits first hand.

Benefits of a Ketogenic Diet 

The are numerous benefits to the Keto Diet, the following is a break down of the wonderful benefits of Keto:

Weight Loss

The Keto diet specifically uses your body fat as an energy source. On keto, your insulin (a fat storing hormone) level drops greatly which turn your body into a fat burning machine.

Control Blood Sugar

Keto naturally lowers blood sugar levels due to the type of foods you eat. Studies show that the ketogenic diet is a more effective way to manage and prevent diabetes compared to low-calorie diets.

Mental Focus

Many people use the ketogenic diet specifically for the increased mental performance. Ketones are a great source of fuel for the brain. When you lower carb intake, you avoid spikes in blood sugar which helps improve focus and concentration.


Its common to experience improvements in your skin when you switch your diet to keto. There are studies that show drops in lesions and skin inflammation who switch to a keto or low-carb diet. There are other studies that show when consuming high-carbs, you will increase acne break outs.

What can I eat on a keto diet?

Fran's Kitchen will limit your carbohydrates to ensure you maintain optimal ketosis levels. When you get carbs in your meal it will come from vegetables and nuts. We do not serve dairy or refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or certain types of fruit. The exception to this are avocados, star fruit (when in season), and berries which we provide in moderation.

The keto diet can be very limited and restrictive, the following are good list of foods you want to eat and foods you'll want to avoid while on a keto diet:

Good Foods

Meats - Fish, Beef, Lamb, Poultry, Eggs, etc.

Leafy green - Spinach, Kale, Arugula, etc.

Vegetables - Broccoli, Cauliflower, Cucumbers, etc.

Nuts and seeds - Walnuts, Sunflower seeds, Almonds, etc.

Avocado and berries - Raspberries, Blackberries, strawberries, etc.

Fats - Coconut oil, Olive oil, etc.

Bad Foods

Grains - Wheat, Corn, Rice, Cereal, etc.

Sugar - Honey, Agave, Maples syrup, etc.

Fruit - Apples, Bananas, Oranges, etc.

Tubers - Potatoes, Yams, etc.


Dark green and leafy vegetables are always the best choice for a keto meal plan. Mostly all of the meals Fran's Kitchen prepares consist of a protein with vegetables, and a healthy side of fat. For an example we will serve a grilled chicken breast cooked in olive oil and other herbs, topped with an oven roasted truffle brussel sprouts paired with an avocado stuffed with crapers. 

The chart to your left is going to explain the most commonly used "net carb" vegetables. To get a full list of low carb vegetables, check out our blog.  

You might be thinking to yourself what are net carb? Lets's say for example you want to eat a cup of cooked spinach. 

  • There are a total of 7g of carbohydrates in 1 cup.
  • There is also 2g of fiber in 1 cup
  • We take the 7g (of carbs) and subtract 2g (of fiber). This will give you the "net carbs" of 5g



To watch a video and learn more about the metabolic origins of cancer and potential anticancer effects of ketones click here