Keto Basics

The keto diet primarily focuses on reducing carbohydrate intake while increasing fat consumption. This shift forces the body to use fat as its primary energy source instead of glucose. Typically, it takes a few days to enter ketosis, during which the liver produces ketones as an alternative fuel source.

Macronutrient Breakdown

A standard ketogenic diet follows a specific macronutrient ratio:

• 🥑 70-80% Fat: Healthy fats from sources like avocados, nuts, seeds, olive oil, and butter.
• 🍗 10-20% Protein: Moderate protein intake from meats, fish, eggs, and dairy.
• 🥦 5-10% Carbohydrates: Limited carbs from non-starchy vegetables and some low-carb fruits.

By following these macronutrient ratios, the body remains in ketosis and continues to burn fat for fuel.

Keto-Friendly Foods

Foods to Eat

• 🥑 Healthy Fats: Avocados, coconut oil, butter, olive oil, and nuts.
• 🍗 Protein Sources: Grass-fed meat, poultry, fish, eggs, and full-fat dairy.
• 🥦 Low-Carb Vegetables: Leafy greens, zucchini, cauliflower, broccoli, and bell peppers.
• 🧀 Dairy Products: Cheese, heavy cream, and Greek yogurt (in moderation).
• ☕ Beverages: Water, unsweetened tea, coffee, and bone broth.

Foods to Avoid

• 🍞 Grains and Starches: Bread, rice, pasta, and cereals.
• 🍭 Sugary Foods: Candy, sodas, fruit juices, and desserts.
• 🍌 High-Carb Fruits: Bananas, apples, grapes, and pineapples.
• 🌰 Legumes: Beans, lentils, and chickpeas.
• 🚫 Unhealthy Fats: Processed vegetable oils and trans fats.

Final Thoughts

The ketogenic diet can be effective for weight loss, improving insulin sensitivity, and enhancing overall health. However, it’s essential to follow the diet correctly and choose nutrient-dense foods to maintain long-term success. If you’re considering starting keto, consult with a healthcare professional to ensure it aligns with your individual health needs.