Sarah Health

A healthy diet is essential to nourish, protect, balance, and control our bodily functions. 

Among the hundreds of diet choices, the Ketogenic Diet (also known as Keto Diet)  is a low-carbohydrate, high-fat ingesting plan.  It aims to increase the dieter’s fat intake while it reduces carbohydrates.  The body burns the fat as a fuel. It is achieved by casting off the bulk of carbs from our meals.  This results from our frame to go into a state of ketosis and use the fats to store power and energy.

The Benefits of Keto:

  • It is effective in losing weight
  • It lowers the risk factors for diseases
  • Hunger is not often experienced

According to a study from the National Institutes of Health, adults who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat compared to those who followed a low-fat diet.

The Risks of Keto:

Like anything else, there are negative effects that can happen if Keto Diet is applied in longer terms, such as:

  • A low protein in the blood
  • Extra fats in the liver
  • Kidney stones
  • Micronutrient deficiencies

Foods to Avoid:

Avoid carb-based foods like grains, sugars, rice, potatoes, juices, and most fruits.

Start planning your Keto-Friendly Grocery Basket and choose among the list below:

For Produce:

  • mushrooms
  • garlic
  • green cabbage
  • green onions
  • white onion
  • red bell pepper
  • spinach
  • romaine or leaf lettuce
  • cherry tomatoes
  • avocado
  • Lime

For Proteins:

  • boneless, skinless chicken breasts
  • ground beef
  • breakfast sausage
  • Bacon

For Eggs and Dairy:

  • cream cheese
  • eggs
  • plain, whole-milk yogurt
  • bleu cheese
  • salted butter

For Pantry Staples:

  • chicken broth
  • coconut cream
  • almond flour
  • soy sauce
  • vanilla extract
  • cocoa powder
  • monk fruit extract
  • almond butter
  • Spices and oils
  • garlic powder
  • salt
  • pepper
  • ground ginger
  • cinnamon
  • coconut oil
  • sesame oil
  • sesame seeds
  • avocado oil

*Bonus: Try this Keto-friendly Recipe!


Prep Time:  15 minutes


  • Nori Seaweed Sheets
  • Bell pepper, cucumber, or any chopped vegetables or filling
  • Avocado for filling
  • Sushi-grade / Smoked Fish
  • Cream Cheese or Spicy Peanut Sauce


  1. Assemble the sushi by laying out the Nori Seaweed Sheets and dampening the edges with a little water. 
  2. Lay your filling on the Nori Sheet and roll it lightly.
  3. Slice it into bite-sized pieces just the way you eat it like a wrap.

Keto sushi rolls are excellent, nutrient-rich snacks without the guilt! 

You can get the Nori Seaweed Sheets from an Asian Grocery Market and start whipping up your own creations at home!

The TAKEAWAY – Is Keto Diet healthy or not?

  • It is healthy and beneficial for patients who have metabolic, neurological, and insulin-related diseases.  However, discuss any intended diet plan with a trusted dietician or healthcare provider if you’re planning to stay long-term on this particular diet.