What Is the Keto Diet and Why It Might Be Right for You This Summer

You guys may have noticed the new stamps on the front of our packaging—labels like “grain-free,” “keto,” and “paleo.” We put those there for a reason, and we know they raise questions. What do they actually mean? And how do they connect to a healthy lifestyle?

This blog is the first in a series where we break down these labels to help you better understand the choices you’re making for your body—and why they matter. We’re kicking things off with the keto diet.

What Is the Keto Diet?

The ketogenic diet—commonly known as keto—is a high-fat, very low-carb way of eating that encourages your body to burn fat for fuel instead of carbohydrates. This metabolic shift is known as ketosis.

Here’s what a typical keto breakdown looks like:

• 70–75% fats
• 20–25% protein
• 5–10% carbohydrates

By cutting back on carbs and increasing healthy fats, keto aims to support more balanced energy, reduced cravings, and a more stable mood throughout the day.

A Quick Look at Keto’s History

Keto isn’t just a modern wellness trend—it’s rooted in medical science. Doctors began using the ketogenic diet in the 1920s as a treatment for epilepsy, particularly in children. Researchers found that when the body enters ketosis, it can have powerful effects on brain function and energy balance.

Today, keto is still used therapeutically in certain medical settings, but it’s also embraced more broadly by people looking to support mental clarity, blood sugar regulation, and metabolic health.

How Keto Works on Your Body (According to Science)

Under typical conditions, your body runs on glucose (sugar) from carbohydrates. But when carb intake is significantly reduced, your body begins to break down fat into ketones, which it then uses for energy.

This process:

1. Reduces insulin levels, allowing your body to more easily access stored fat.
2. Supports steadier energy, without the highs and crashes that often come with carb-heavy meals.
3. Can improve focus, reduce cravings, and help you feel more in tune with your hunger cues.

It’s not about deprivation—it’s about fueling your body differently to support energy, focus, and overall wellness.

What Can You Eat on Keto?

The keto diet is built around whole, nourishing foods that are low in carbs and rich in healthy fats. Here's a snapshot of what’s on the table:

Keto-Friendly Foods:

• Fats: Avocados, olive oil, coconut oil, nuts, seeds, grass-fed butter
• Proteins: Eggs, poultry, beef, pork, fish (especially salmon, sardines, and mackerel), tofu, tempeh
• Non-starchy veggies: Kale, spinach, zucchini, cauliflower, asparagus, bell peppers
• Dairy (in moderation): Cheese, cream, unsweetened yogurt
• Herbs, spices, and natural seasonings
• Julian Bakery products that feature the Keto stamp!

Foods to Limit:

• Grains and grain-based products (bread, pasta, rice)
• Sugar and sugary snacks
• Starchy vegetables like potatoes and corn
• Most fruits (though berries in moderation are okay)
• Sweetened beverages and highly processed foods

Final Thoughts 

The keto diet isn’t just about cutting carbs—it’s about retraining your body to operate more efficiently and intentionally. Many people find that it supports steady energy, greater mental clarity, and a stronger connection to how food makes them feel.

Of course, like any lifestyle change, it’s always best to check with your healthcare provider before diving in—especially if you have underlying health conditions. But for many, keto is a smart and sustainable step toward better health and confidence.

We’re excited to continue this series and take a closer look at what those stamps on our packaging stand for. Up next: “Paleo”—what it means, where it comes from, and how it might align with your wellness goals.

Until then, stay curious, stay kind to your body, and stay nourished.