KETO DIET
The ketogenic (keto) diet is a low-carbohydrate, high-fat, and moderate-protein diet designed to shift your body into a metabolic state called ketosis. In ketosis, your body primarily burns fat for energy instead of carbohydrates, which can lead to weight loss and other potential health benefits.
KETO DIET BASICS
Key Features
- Carbohydrate Restriction: Carbs are limited to about 20-50 grams per day. This forces the body to deplete its glycogen stores and switch to burning fat for fuel.
- High Fat Intake:
Fats make up about 70-80% of daily calories. Healthy fat sources include avocados, nuts, seeds, olive oil, butter, and fatty fish. - Moderate Protein:
Protein accounts for about 10-20% of daily calories. Excess protein can be converted into glucose, which may disrupt ketosis.
FOODS TO EAT
Meats and Poultry:
- Fresh meats (beef, pork, lamb, chicken)
Fish and Seafood:
- Fatty fish like salmon, sardines, and mackerel are excellent choices.
Dairy Products:
- Full-fat dairy options such as cheese, yogurt, and cream.
Non-Starchy Vegetables:
- Vegetables like broccoli, spinach, zucchini, and bell peppers are low in carbs and high in nutrients.
Healthy Fats:
- Incorporate healthy fats from sources like olive oil, coconut oil, avocados, and nuts.
Eggs:
- Eggs are nutritious and low carb.
FOODS TO AVOID
- Refined Carbohydrates: This includes bread, pasta, rice, and other high-carb foods.
- Starchy Vegetables: Potatoes, corn, peas, and other starchy vegetables.
- Certain Fruits: Avoid bananas, apples, grapes, and oranges.
- Sugary Foods and Drinks: This includes candy, soda, fruit juices, and desserts.
- Processed Foods: Many processed foods contain hidden sugars and carbs especially in gluten free products. Always check labels for carbohydrate content.
- High-Carb Snacks: Avoid chips, crackers, and pretzels.
Please note: This website is for informational purposes only. Always consult your Physician before starting a new diet program.