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Everything You Need to Know About Keto Diet

Published : Aug 23, 2019 6 mins read Updated On : May 15, 2024

The keto diet has gained popularity due to its potential for weight loss and health benefits. It works by drastically reducing carbohydrate intake, forcing the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This metabolic shift can lead to rapid weight loss and improved insulin sensitivity. Additionally, some studies suggest that the keto diet may benefit neurological disorders like epilepsy and Alzheimer's disease. In this blog we will understand everything about the keto diet.

What is the Keto Diet?

The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan designed to induce a state of ketosis in the body. Ketosis occurs when carbohydrate intake is significantly reduced, and the body begins to burn fat for fuel instead of carbohydrates. The diet typically involves consuming high amounts of healthy fats, moderate protein, and very few carbohydrates. This forces the body to rely on fat stores for energy, leading to weight loss.

Foods commonly eaten on the keto diet include meats, fish, eggs, nuts, seeds, avocados, and non-starchy vegetables, while high-carbohydrate foods like grains, fruits, and sugary snacks are restricted.

Everything You Need to Know About Keto Diet

What is Ketosis?

Ketosis is a metabolic state characterized by elevated levels of ketone bodies in the blood, which occurs when the body doesn't have enough carbohydrates to burn for energy and instead relies on stored fat. In this state, the liver converts fat into ketones, which can be used by the body and brain as an alternative fuel source.

Ketosis is typically achieved through dietary changes, such as following a low-carbohydrate or ketogenic diet, fasting, or prolonged physical activity. It's a natural process that can occur during periods of fasting, starvation, or carbohydrate restriction, and it's often associated with weight loss and improved metabolic health when achieved through controlled dietary approaches like the ketogenic diet (1).

What to Include in the Keto Diet Plan?

There are several types of ketogenic diet. The main types include

Standard Ketogenic Diet

This type of keto diet includes a very low carb, moderate protein and high fat diet. The standard keto diet includes 70% fat, 20% protein, and only 10% carbs (2).

Cyclical Keto Diet

This type of keto diet includes periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

Targeted Ketogenic Diet

This type of keto diet includes adding carbs around your workout.

High Protein Ketogenic Diet

This type of keto diet includes a standard ketogenic diet but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

What are the Benefits of the Keto Diet?

Helps in Weight Loss

Keto diet encourages the body to use stored fat for energy, leading to weight loss. High-fat and protein-rich foods on the keto diet tend to be more filling and satisfying, which can reduce appetite and calorie intake, ultimately aiding weight loss.

One study found that participants who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet (3).

Helps to Manage Diabetes

Diabetes is a chronic condition characterized by high levels of sugar (glucose) in the blood, due to insufficient insulin production. The keto diet involves significantly reducing carbohydrate intake, which leads to lower blood sugar levels and reduced insulin requirements in people with diabetes. This can help stabilize blood sugar levels and reduce the risk of hyperglycemia (high blood sugar) and hypoglycemia (low blood sugar) episodes.

Research suggests that the keto diet may improve insulin sensitivity, allowing cells to more effectively use insulin to transport glucose from the bloodstream into cells for energy. This can help reduce insulin resistance, a key factor in Type 2 diabetes (4).

Reduces Heart Disease

Following a keto diet can improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar (5).

Helps with Cancer

Multiple studies have found that keto diet can be used as an additional treatment for cancer due to its

Keto Diet Food List

Low-carbohydrate vegetables: Spinach, kale, broccoli, cauliflower, zucchini, bell peppers, and asparagus are excellent choices.

High-quality protein sources: Eggs, poultry, fish, seafood, beef, pork, lamb, and tofu are all suitable options.

Healthy fats: Avocado, olive oil, coconut oil, butter, ghee, and nuts and seeds (such as almonds, walnuts, chia seeds, and flaxseeds) are staples.

Full-fat dairy: Cheese, heavy cream, Greek yogurt, and cottage cheese can be included in moderation.

Low-carb fruits: Berries like strawberries, blueberries, raspberries, and blackberries are lower in carbohydrates and can be consumed in small amounts.

Nuts and seeds: Almonds, walnuts, pecans, macadamia nuts, pumpkin seeds, and sunflower seeds are good sources of healthy fats and protein.

Non-starchy vegetables: Include a variety of leafy greens, cruciferous vegetables, and other non-starchy options to add fiber and micronutrients to your diet.

Condiments and seasonings: Herbs, spices, salt, pepper, vinegar, mustard, and unsweetened sauces like hot sauce and soy sauce can enhance flavor without adding significant carbohydrates.

Foods to Avoid in Keto Diet

High-carbohydrate foods: This includes sugary foods like candy, cakes, cookies, pastries, and sugary beverages such as soda, fruit juices, and sports drinks.

Grains and starches: Avoid wheat-based products like bread, pasta, rice, and cereal, as well as starchy vegetables like potatoes, corn, and peas.

Legumes: Beans, lentils, chickpeas, and other legumes are high in carbohydrates and best avoided on a keto diet.

Most fruits: While some low-carb fruits like berries can be included in moderation, high-carb fruits like bananas, apples, grapes, and oranges should be limited or avoided.

Processed and refined foods: Avoid processed meats like hot dogs, sausages, and deli meats, as well as packaged snacks, chips, and crackers that often contain hidden carbohydrates.

Sugary condiments and sauces: This includes ketchup, barbecue sauce, honey mustard, and sweet salad dressings, which can add significant carbohydrates to your diet.

Alcohol: Most alcoholic beverages are high in carbohydrates and can interfere with ketosis, so it's best to limit or avoid alcohol while following a keto diet.

Keto Diet Tips for Beginners

Calculate your macronutrient ratios: Aim for approximately 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates.

Focus on whole, nutrient-dense foods: Choose high-quality sources of fat, protein, and low-carb vegetables to ensure you're meeting your nutritional needs.

Stay hydrated: Drink plenty of water throughout the day, as dehydration can be common on a keto diet, especially during the initial transition period.

Monitor your electrolytes: Increase your intake of sodium, potassium, and magnesium to prevent electrolyte imbalances and alleviate symptoms like fatigue and muscle cramps.

Be mindful of hidden carbohydrates: Read food labels carefully and be aware of hidden sugars and starches in processed and packaged foods.

Plan your meals and snacks: Preparing meals in advance and having keto-friendly snacks on hand can help you stay on track and avoid temptation.

Listen to your body: Pay attention to hunger cues, energy levels, and how different foods make you feel, and adjust your diet accordingly.

Be patient: It may take time for your body to adapt to the keto diet, so be patient with yourself and give your body time to adjust to this new way of eating.


By adhering to the ketogenic diet, you lower your carb intake and substitute it with beneficial fats. This prompts your body to utilize fat for fuel, fostering weight loss and potentially lowering the risk of certain health conditions.


1. What are the basics of keto?

The basics of keto involve drastically reducing carbohydrate intake, increasing healthy fat consumption, and consuming moderate amounts of protein. This shifts the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates.

2. Is keto safe for life?

The long-term safety of the keto diet is still under research. While it may offer benefits for certain individuals, prolonged adherence may pose risks such as nutrient deficiencies and metabolic imbalances. Consulting with a healthcare provider is recommended.

3. What foods are in a keto diet?

A keto diet typically includes high-fat foods such as avocados, nuts, seeds, oils, fatty fish, meats, eggs, and dairy products, along with low-carb vegetables like leafy greens, broccoli, cauliflower, and peppers. 

Tasmiya Wadia
Tasmiya Wadia
Healthy Lifestyle

Tasmiya is very bubbly and friendly who thinks that health is something that starts from inside and for you inside to be good, you need to feed yourself with healthy, nutritious yet delicious food.... Read More

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