KETO - BUT MAKE IT CANADIAN
True North DealsHOW TO STICK TO YOUR DIET AND SUPPORT CANADIAN OWNED BUSINESSES
Reading time: 6–7 min
So, What Is the Ketogenic Diet, Anyway?
If you’ve ever wondered why your co-worker’s lunch is made up of only bacon, avocado, and a spoonful of butter—well, welcome to the weird world of keto.
At its core, the ketogenic (or “keto”) diet is a low-carb, high-fat style of eating that's designed to switch your body’s fuel source from carbs to fat. This magical metabolic state is called ketosis, and it’s what happens when you drastically reduce your carbohydrate intake (think bread, pasta, sugar) and increase fats (hello cheese and nuts!).
The Main Idea:
- Carbs: Keep it low (around 20–50g/day at most)
- Fats: Pile it on (healthy fats, ideally)
- Protein: Moderate—not a steakhouse buffet, but not rabbit food either
But won't that just mean Bacon All Day?
Not quite. Keto can be done in lots of ways. These are the most popular styles:
- Traditional Keto: Classic low-carb, high-fat. Think eggs, butter, meats, and leafy greens.
- Vegetarian Keto: No meat, but lots of eggs, dairy, and plant-based fats like avocado and coconut.
- Vegan Keto: A bit trickier, but doable with nuts, seeds, tofu, coconut products, and oils.
- Lazy/Dirty Keto: Focuses on hitting macros instead of food quality. It technically counts—even if it’s pepperoni sticks and diet soda all day.
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Clean Keto: Whole, nutrient-dense foods. Less processed, more label reading.
So, What the Heck Am I Allowed to Eat?
Keto is all about swapping out carbs for fats—but not just any kind of fat. We’re talking nutrient-dense fats that keep your body fuelled and your blood sugar steady.
A typical keto meal plan often includes:
- Healthy fats like olive oil, avocado, nuts, and seeds
- Protein sources like eggs, fatty fish, and grass-fed meat
- Low-carb veggies like leafy greens, zucchini, cauliflower, and broccoli
- Full-fat dairy in moderation
- Minimal fruit (mostly berries)
- Sugar-free drinks and hydrating options like water, tea, or bone broth
The key is to keep your net carbs low (usually under 20–50g per day) while still loading up on fibre, flavour, and variety.
👉 Check out our printable food chart for a few examples of low carb food staples
(Perfect for meal prep or fridge-staring emergencies)
When Fresh, Whole Foods Aren’t an Option
Let’s be honest — not everyone has the time (or the fridge space) to keep up with the farm-to-fork fantasy 24/7. Whether you’re travelling, living remote, or just keeping up with a busy schedule, sticking strictly to fresh, whole foods on keto isn’t always realistic.
The good news?
There are plenty of high-quality, shelf-stable, and packaged options that still support your low-carb goals — without compromising on ingredients or nutrition.
Packaged Doesn’t Always Mean “Processed Junk”
Thanks to the rise in health-conscious brands (especially Canadian ones!), many packaged keto-friendly items are:
- Low in net carbs
- Made with clean, real-food ingredients
- Free from added sugars and artificial junk
- Designed to support fat-burning and satiety
A lot of these products use ingredients you’d already be using too—like almond flour, coconut oil, stevia, grass-fed collagen, and avocado oil. They're just in a more convenient format!
So don't feel guilty if your pantry looks a bit like a keto snack aisle. That doesn't mean you aren't still doing great! The goal is always progress, never perfection.
Stock Your Pantry the Canadian Keto Way
Brands that make low-carb living a whole lot easier
Once you've got your macros figured out and your willpower in check (this might be the hardest part, after all!), the real question becomes:
“What the heck do I eat?”
Luckily, Canada is full of awesome keto-friendly brands that make snacks, drinks, pantry staples, and everything in between.
Here are some of our favourite Canadian-owned keto brands, broken down by category:
Snacks That Actually Satisfy
Snack attacks happen. Be prepared.
- Good To Go – Soft-baked snack bars that taste like dessert but fit your macros
- Love Good Fats – Protein-packed bars full of (you guessed it) good fats
- Buff – High-protein, low-carb beef biltong made in small batches
- Nud – Crunchy raw crackers made with simple, clean ingredients
- Carmela’s Teff Crackers – Great crunch, low carb, and gluten-free
- Flat Out Feasts – Ready-to-eat keto treats and baking mixes
- Sweet & Friendly – Sweetened snacks and guilt-free goodies
- Ross Chocolates, Zoraw Chocolates, Chocxo – Dark chocolate treats made for low-carb cravings
Drinks & Sippables
Hydration, without the sugar crash.
- Cove Soda – Zero sugar soda with 1 billion probiotics per can
- WakeWater – Lightly caffeinated sparkling water
- Roar Organic – Electrolyte drinks with keto-friendly ingredients
- O Hydration – Clean hydration blends to help fuel your day
- Pretty Tasty Teas – Tea blends that fit your keto goals
- Yes We Can Drinks – Flavourful, fizzy, and sugar-conscious
Condiments, Seasonings & Pantry Staples
Flavour and function, with no hidden carbs.
- Hot Mama’s Seasoning – Bold flavour blends without the junk
- Oh Ghee – Grass-fed ghee for cooking and baking
- Fatso Peanut Butter – Nut butter with brain-boosting MCT oil
- Nuts To You – Classic Canadian nut and seed butters
- Sweet Monk – Liquid monk fruit drops for sugar-free sweetening
- Krisda – Classic stevia-based sweeteners
Breakfast & Baking Essentials
Yes, toast and cereal can be keto too.
- Carbonaut – Low-carb breads, bagels, and wraps
- Farm Girl Cereal & Truely Cereal – Keto granolas and cereals with crunch
- It’s Skinny Pasta & NuPasta – Konjac-based noodles that soak up the sauce
- Fiber Gourmet – Lower net carb pasta and baking options with extra fibre
- Liviva Foods – Pasta and rice alternatives made from peas, lentils, and more
Protein, Broth & Fuel Boosters
Level up your meals or drinks with a little extra nutrition.
- Broya Broth – Collagen-rich bone broth made from grass-fed bones
- Good Protein – Tasty protein-packed powders
Looking for more Canadian keto brand ideas?
👉 Check out our full list HERE
Final Thoughts
Remember, the goal isn't to be perfect — it's to make progress in whatever way works for you.
Whether you’re doing full keto, lazy keto, dirty keto, or just trying to eat fewer carbs in general, there’s really no one-size-fits-all approach. That’s kind of the beauty of it, really! You get to build a version of the keto diet that actually fits your lifestyle, cravings, and goals.
The best part? There are so many Canadian-owned brands out there making it easier (and way tastier) to stick with it. From pantry staples and protein snacks, fizzy drinks and sweet treats — you have options. And they’re made right here at home, which means you can feel good knowing you’re supporting local while doing something great for yourself at the same time!