🥗 Nutrition & Diet Keto diet

on

🧠 What Is the Keto Diet?

The Keto (Ketogenic) diet is a low-carb, high-fat eating plan designed to shift your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates.

⚙️ How It Works:

  • Normally, your body uses glucose (from carbs) for energy.

  • On keto, when carbs are drastically reduced, the body turns to fat, converting it into ketones in the liver.

  • Ketones become your primary fuel source—leading to fat loss and steady energy levels.



⚖️ Macronutrient Breakdown (Typical Keto Ratio)

  • 70–75% Fat 🥑🧈

  • 20–25% Protein 🍳🍗

  • 5–10% Carbohydrates 🍓🥦

For example, on a 2,000-calorie diet:

  • ~165g fat

  • ~75g protein

  • ~20–50g net carbs (carbs minus fiber)

✅ Benefits of the Keto Diet

💪 Physical Benefits

  • Weight loss (especially fat)

  • Appetite suppression

  • Stable blood sugar and insulin levels

  • Improved mental focus and energy

  • Potential support for PCOS, epilepsy, and type 2 diabetes

🧠 Mental & Cognitive

  • Increased mental clarity

  • Reduced energy crashes

  • Possible support for neurodegenerative diseases (under medical supervision)

🍽️ What to Eat on Keto

✅ Eat These:

  • Healthy fats: Avocados, olive oil, coconut oil, butter, nuts, seeds

  • Proteins: Eggs, beef, chicken, fish (especially fatty fish like salmon)

  • Low-carb veggies: Leafy greens, broccoli, zucchini, cauliflower, asparagus

  • Dairy (in moderation): Cheese, cream, Greek yogurt (unsweetened)

  • Berries: Small amounts of raspberries, strawberries, blackberries

  • Beverages: Water, coffee, tea, bone broth (no sugar)

❌ Avoid These:

  • Bread, pasta, rice, cereals

  • Sugar, sweets, soda, fruit juice

  • High-carb fruits (bananas, apples, grapes)

  • Starchy vegetables (potatoes, corn)

  • Processed foods with hidden sugars

  • Beer and sugary alcoholic drinks

🧩 Sample 1-Day Keto Meal Plan

MealExample
BreakfastScrambled eggs with spinach and avocado, black coffee
LunchGrilled chicken thighs with olive oil-dressed greens
SnackHandful of almonds or celery with cream cheese
DinnerBaked salmon with roasted broccoli and garlic butter
DessertChia pudding with unsweetened almond milk and stevia

⚠️ Side Effects & Keto Flu

Many people experience “keto flu” in the first 3–7 days:

  • Fatigue, headache, irritability, brain fog, cramps

💡 To Avoid This:

  • Stay hydrated

  • Add electrolytes (sodium, magnesium, potassium)

  • Don’t cut calories too drastically in the beginning

🧠 Keto Diet Tips for Success

  1. Track macros (with apps like Carb Manager or MyFitnessPal)

  2. Meal prep to avoid high-carb temptations

  3. Learn to read nutrition labels carefully

  4. Choose whole, unprocessed foods over keto junk products

  5. Don’t fear fat—but aim for healthy fats

  6. Be patient—adaptation takes 2–4 weeks

🏋️ Fitness + Keto

  • Keto can work with workouts—especially low- to moderate-intensity training.

  • For high-intensity training (HIIT, CrossFit), some people benefit from targeted or cyclical keto (adding carbs around workouts).

❗ Who Should Be Cautious?

Always check with a doctor if you:

  • Have diabetes or insulin issues

  • Take medication for blood pressure or other chronic conditions

  • Are pregnant or breastfeeding

  • Have a history of eating disorders