Keto Diet 101

Disclaimer: I am not a medical professional. Everything written below is based on my research, understanding, and experience. As always, check with a medical professional if you are unsure of how something might affect your body.

What is Keto?

Keto is short way of saying Ketogenic. A Ketogenic diet is a way of getting the body into a state of ketosis.

Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose (sugar) provides most of the energy. (Wikipedia)

Glucose is produced from breaking down carbs; where ketones are produced from breaking down fat.

Why would somebody want to be on a keto diet?

Most people voluntarily follow a keto diet, to some degree, to lose excess body fat. In addition, fat provides a more sustained energy source for the body; carbs are burned relatively quickly.

What is a keto diet and how does it help the body get into ketosis?

A keto diet is going to be high fat, moderate protein, and low carb. By starving the body of carbs, it will quickly use them up for energy and then resort to fat for its energy.

Generally, the daily macro breakdown is:

  • 75% Good Fats (Polyunsaturated and Monounsaturated preferred, saturated okay, NO Trans)
  • 20% Protein
  • 5% (or less) Net Carbs (Net Carbs = Total Carbs – Fiber)

Using an online calculator (, will help you get better idea on macro breakdown and the calories needed for your health goals and activity level.

Where can I find out more information and recipes?

We will be sharing recipes and our experiences with keto on this blog, so definitely follow us.
A couple websites I use often are:

Comments and messages are also welcome if you have questions or want more information.

Cinnamon and Cardamom Fat Bombs

Macro Nutrients (per serving)

Fat12.4 g
Protein0 g
Net Carbs0.1 g (1.2 g Carbs - 1.1 g Fiber)

Cinnamon and Cardamom Fat Bombs
Prep Time
10 mins

This recipe was found on

Servings: 10 bombs
  • 4 oz Butter Room Temperature
  • 1/3 cup Unsweetened Shredded Coconut Lightly Roasted
  • 1/2 tsp Ground Cinnamon
  • 1/4 tsp Ground Cardamom
  • 1/4 tsp Vanilla Extract
  1. Bring butter to room temperature.

    Roast coconut slightly in oven or in skillet. (Optional)

  2. Mix together butter, half of the shredded coconut and spices in a bowl.

  3. Divide into 10 equal parts and form small balls with 2 spoons.

    Roll the balls in remaining shredded coconut.

  4. Store in Refrigerator.

Ultimately this recipe is no more than flavored butter, with some shredded coconut for added texture. It could use a little bit of sweetener. Next time I will try adding some Stevia or Erythritol.

Message on Fire

Have you ever heard a preacher speak and have thought or said “They are on fire today”? Could it be the Holy Spirit is using that person to speak to you just as the disciples spoke in Acts 2?

When the day of Pentecost arrived, they were all together in one place. And suddenly there came from heaven a sound like a mighty rushing wind, and it filled the entire house where they were sitting. And divided tongues as of fire appeared to them and rested on each one of them. And they were all filled with the Holy Spirit and began to speak in other tongues as the Spirit gave them utterance.
Now there were dwelling in Jerusalem Jews, devout men from every nation under heaven. And at this sound the multitude came together, and they were bewildered, because each one was hearing them speak in his own language. And they were amazed and astonished, saying, “Are not all these who are speaking Galileans? And how is it that we hear, each of us in his own native language? Parthians and Medes and Elamites and residents of Mesopotamia, Judea and Cappadocia, Pontus and Asia, Phrygia and Pamphylia, Egypt and the parts of Libya belonging to Cyrene, and visitors from Rome, both Jews and proselytes, Cretans and Arabians—we hear them telling in our own tongues the mighty works of God.” And all were amazed and perplexed, saying to one another, “What does this mean?” But others mocking said, “They are filled with new wine.”
-Acts 2:1-13 (ESV)

The disciples weren’t literally on fire, but Luke says “as of fire”.  Fire in the Bible, specifically the Old Testament, often referred to God’s presence, His holiness and purity. Fire was also used to burn impurities, thus purifying. So when we think “they are on fire”, there is a good possibility that God’s presence is purifying an impurity in our lives.

In addition, God used the Holy Spirit, speaking through His disciples, to share the Good News of Jesus Christ with people from different regions, cultures, and languages (Acts 2:9-11). Though we may not be speaking in ‘tongues’, the Holy Spirit uses us to speak in ways that many different types of people can know the love of Jesus Christ.

Coconut Butter Cups

If you are on a Keto diet, it is sometimes a struggle to eat enough good fats in your diet. Snacks are the hardest for me, because it seems most snacks foods are carb heavy.

Enter Fat Bombs. These are small items that are filling, full of good fat, and low on carbs. Great for those snacks between meals.

Macro Nutrients (per serving)

Fat26 g
Protein3 g
Carbs0.5 g

Coconut Butter Cups
Prep Time
10 mins

This recipe was found on

Servings: 4 servings
  • 4 tbsp Cocoa Powder
  • 4 tbsp Coconut Oil
  • 2 tbsp Erythritol
  • 1 pinch Salt
  • 4 tsp Coconut Butter
  1. Combine coconut oil, cocoa powder and erythritol and stir until there are no clumps. Add a pinch of salt to help bring out sweetness.

  2. If your coconut butter is not soft enough to spoon and pour, place the jar in a hot water bath. Fill up a bowl with hot water and let the coconut butter jar sit in it for a few minutes. You'll see the butter starting to become very soft along the edges of the jar.

  3. Pour roughly half your chocolate mixture evenly into 4 silicone cupcake molds sitting on a plate. Tilt each cupcake mold around so that the chocolate mixture coats the edges a little. This will help hide the white layer of coconut butter. (This method works very well with paper liners, but as silicone ones are very nonstick, you'll still see some coconut butter peeking out from the sides.) Place in freezer for about 5 minutes.

  4. When the bottom layer has hardened, spoon a teaspoon of coconut butter onto each mold. Tap the plate of cupcake molds on your counter a few times so the coconut butter spreads out evenly and covered the whole chocolate layer. Place again in the freezer for a few minutes.

  5. Lastly, take the remaining chocolate mixture and cover the hardened coconut butter. Freeze one last time for about 5 more minutes. Enjoy!

I used a little too much salt (1/4 tsp) and our Coconut Butter Cups weren’t as sweet as we hoped, but still edible.

Bulletproof Coffee

This is a low carb, high fat, and high protein coffee that I enjoy most mornings as either breakfast or mid-morning snack.

Macro Nutrients (per serving)

Fat28 g
Protein25 g
Carbs4 g

Jared's Bulletproof Coffee
Prep Time
5 mins

Servings: 1 person
Author: Jared Latimer
  • 12 oz Coffee hot
  • 1 tbsp Pure Butter unsalted
  • 1 tbsp Coconut Oil unrefined
  • 2 scoops AdvoCare Muscle Gain vanilla
  1. Brew your coffee.

  2. Use an electric blender or shaker bottle to blend coffee, butter, and coconut oil.

  3. Add Protein powder and Blend.

  4. Enjoy!

Recipe Notes

Coconut Oil: I prefer unrefined as it adds a little bit of the coconut flavor, but refined works as well.

Butter: I have been using a European style butter that tastes really good.

Protein Powder: You can use any vanilla protein powder, but I prefer AdvoCare's Vanilla Muscle Gain. It has a good amount of protein, low carbs, and full of nutrients.

Here is the Vanilla Protein I prefer (Click to purchase):Muscle Gain

Keto Bread

I recently made a keto friendly bread that was found on

Janie and I both enjoy the buttery flavor of the bread. Even though it tastes good on its own, it’s even better with a topping of butter or peanut butter. The original recipe said a loaf made 20 slices, but I was able to cut 12 slices about 2/3″ thick.

Macro Nutrients (per slice)

Fat13.3 g
Protein6.6 g
Net Carbs2.2 g (3.7 g Carbs - 1.5 g Fiber)

Keto Bread
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins

This recipe was found on

Servings: 20 slices
  • 1.5 cup Almond Flour
  • 6 large Eggs Separated
  • 4 tbsp Butter Melted
  • 3 tsp Baking Powder
  • 1/4 tsp Cream of Tartar
  • 1/4 tsp Salt
  1. Preheat oven to 375 degrees fahrenheit. Grease an 8x4 loaf pan with a butter of your choice.

  2. Separate egg whites and yolks. Add Cream of Tartar to egg whites and beat until soft peaks appear.

  3. Combine the egg yolks, butter, backing powder, and salt in a food processor or mixer. Add almond flour in two parts to create a lumpy dough.

  4. Add 1/3 of the beaten egg whites to the food processor or mixer. Mix completely.

  5. Continue to add remaining egg whites and mix minimally to combine. This will help keep the volume in the bread.

  6. Pour mixture in loaf pan. Bake for 30 mins.

  7. Check with a toothpick to ensure the bread is fully cooked (no residue on tooth pick).


To separate the eggs, I used the bottle trick. It was awesome! Basically after cracking the egg into a bowl, you slightly squeeze a plastic bottle and place the opening over the yolk. Loosen your grip on the bottle and let it suck up the yolk and squeeze it out into another bowl.

The Alternate Plan

I previously shared my “Ideal Plan” for an aviation career. As with most plans in life, it’s good to have a backup or alternate plan. Fortunately for me, my alternate plan is just as appealing and desirable as the “Ideal Plan”.

The ultimate goal for me is to be piloting aircraft as much as possible. With that goal in mind, the alternatives, to flying in the airlines, that interest me are:

  • Flight Instructor
  • Charter or Corporate Pilot
  • Family Pilot
  • Aerial Applicator (Crop Dusting)
  • Ferry/Repo Aircraft

While some may earn more income than others they all have full-time or part-time options. These options would allow for another source of income, if need, or afford me the time to pursue other interests as well.

Extra Income with Uber

Because of Janie and I reducing our expenses and simplifying our lives, we are able to live on a single income from Janie. To help pay for extras, I have been driving for Uber and love it. It’s a great way to meet a lot of interesting people and earn some extra cash.

If you are interested in driving for Uber, use my referral code (jaredl473). Not only does it help me some, but it will also enable you to receive $100.

Drive for Uber


Investing in my Aviation Career

My wife and I have discovered we need help to secure financing for me to goto flight school. I have created a proposal that I am sharing with friends and family, or anybody else, that may be able to help.

Here is a public version of the proposal with personal finance and credit information removed. I can provide more information if you are interested in investing in my future aviation career.

Public Flight School Proposal