We’re breaking down keto-friendly foods, keto snacks, and everything you need to know about the ketogenic diet.

The ketogenic diet is a high fat, low carbohydrate diet that has the Nature’s Garden family moving and grooving! 

And right now, our line of keto-friendly products support you in that mission!

(Psst… our favorite right now is Keto Snack Mix. We can’t stop munching on this sensational snack, loaded with crunchy nuts and cheese balls!)

And it’s not just us – the keto diet has become a popular diet to adopt if your goal is to lose weight and may help manage medical conditions such as epilepsy, heart disease, brain diseases, and even acne.

The key ingredient in the keto diet is a natural process occurring in the body called ketosis. 

Ketosis is a process by which the body turns fat into energy. 

Typically, your body runs on glucose, created when carbohydrates are broken down. 

When you reduce your carb intake, your body searches for other ways to create energy. 

Your blood sugar drops, fat is released from your cells, and the liver then turns the fat into energy.


When it comes to adopting a keto diet, choose which macronutrient ratio is best for you, keeping in mind your health and fitness goals. 

Macronutrient Ratio

Daily allowances

Suitable for

Standard Ketogenic Diet (SKD)

75% fat,15-20% protein, 5-10% carbs

Fat 150g
Carbs 50g

Protein 90g

Those new to keto and live a moderately active lifestyle

Targeted Keto Diet (TKD)

65-70% fat, 20% protein, 10-15% carbs

Fat 150g

Carbs 80g
Protein 90g

Athletes and active individuals already on a SKD

Cyclical Keto Diet (CKD)

75% fat, 15-20% protein, 5-10% carbs on keto days

25% fat, 25% protein and 50% carbs on off days

Fat 150g
Carbs 50g

Protein 90g

Fat 75g
Carbs 250g
Protein 120g

Those wanting to live a balanced lifestyle and take “days off” from a keto diet

High-Protein Keto Diet (HPKD)

60-65% fat, 30% protein, 5-10% carb

Fat 130g
Carbs 50g

Protein 120g

Those who prefer eating less fats

Remember, the goal is to reduce carbohydrates and increase fats and proteins. The key word here is “reduce”. No food is completely off-limits, but rather the keto diet is about watching your total daily carbohydrate intake and being aware of where you’re at. 

Interested in learning more? Visit the Nature’s Garden blog post: Explained: The 4 Types of Keto Diets.

The number one challenge people face when trying to adopt a keto diet is learning what to fuel their body with – we’re talking about food, of course!

Here at Nature’s Garden, our aim is to create snacks that satisfy cravings while giving your body the energy it needs to thrive – regardless of your dietary choices.

Simply put – sensational snacks and tasty treats for all!

We’re here to help you chow down the keto way, without compromising on quality or flavor.



There’s SO many delicious snacks to indulge in when it comes to going keto, but more importantly, there’s a list of foods and snacks to avoid. 

Instead of…

Try this instead…


(Cereal, crackers, rice, pasta, bread, alcohol, chips, crackers)

Get creative and cut carbs by creating your own pastas from shredding or spiralizing vegetables.

Starchy vegetables

(Corn, potatoes, sweet potatoes, beets)

Chow down on more broccoli, cauliflower, green beans, bell peppers, zucchini and spinach.

High-sugar fruits

(Bananas, raisins, dates, pears, mangoes)

Eat more berries and incorporate avocado into your diet wherever possible.

(Fruit juices, natural or regular)

Replace juice with fresh, filtered water.

(Honey, syrup, sugar)

Opt for dark chocolate, full of antioxidants and flavanols which may help rescue the risk of heart disease by lowering blood pressure.

Baked goods

(Breads, muffins, cakes)

If you’re craving comfort, try a keto-friendly snack like keto overnight oats to replace baked goods.