What to eat on Keto

The Keto diet, is a diet with a very low carbohydrate and high-fat content and has many similarities to Atkins diet and low carbohydrate foods. This includes drastic reductions in carbohydrate intake and fat replacement. Decreasing carbohydrates puts the body in a metabolic state called ketosis. When this happens, the body becomes extremely effective in burning fat for energy. Fats convert to ketones in the liver, which can supply energy to the brain. Ketogenic diets can reduce blood sugar and insulin levels and can help you lose weight. One study found that people on the Ketogenic diet lost 2.2 times more weight than those on a low calorie-restricted diet. Triglycerides and cholesterol levels have also improved. Other studies, however, find that the Keto Diet has only a short-term effect and may be unhealthy! Let’s first see which foods this diet is based on, which foods are avoided and which are allowed

In short, any foods that are high in carbohydrates should be limited. Here’s a list of foods to be reduced or eliminated on a keto diet:

Sugar foods: carbonated beverages, fruit juice, sweets, cake, ice cream, candy, and more.
Cereals or starch: Products of wheat, rice, pasta, cereals, and others.
Fruit: All fruits except small red fruits such as strawberries, blackberries, blueberries.
Beans and legumes: Peas, beans, lentils, chickpeas, etc.
Root vegetables: Potatoes, sweet potatoes, carrots, etc.
Low fat or dietetic products: They are highly processed and often have high carbohydrate content.
Some spices and sauces: They often contain sugar and unhealthy fats.
Unhealthy Fat: Restrict your intake of processed vegetable oils, mayonnaise, and more.
Alcohol: Because of the carbohydrate content, alcoholic beverages can get rid of ketosis.
Avoid foods based on carbohydrates such as cereals, sugars, legumes, rice, potatoes, sweets, juices, and even most fruits.

Foods that can be eaten

Most of the food should be based on these foods:

Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey. ‘
Greasy fish: Like salmon, trout, tuna, and mackerel.
Butter, cream and cheese
Nuts and seeds: Almonds, walnuts, linseed, pumpkin seeds, and more.
Healthy Oils: Cold-pressed olive oil, coconut oil, and avocado oil.
Avocado: Whole avocado or guacamole.
Low carbohydrate vegetables: most green vegetables, tomatoes, onions, peppers, and more.
Spices: You can use salt, pepper, and various healthy herbs and spices.

Bring the bulk of your diet to foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and very low-carbohydrate vegetables.

Benefits of Ketone Diet

A ketogenic diet can increase insulin sensitivity and cause fat loss, resulting in drastic improvement for type 2 diabetes and pre-diabetic conditions.
The ketogenic diet is created as a remedy for neurological diseases such as epilepsy. Research has shown that diet can also benefit from other diseases.
Cardiovascular Disease: Ketogenic diet can improve risk factors such as body fat, HDL levels, blood pressure, and blood sugar.
Cancer: Diet is currently used to treat several types of cancer and slow tumor growth
Alzheimer’s Disease: The diet can reduce the symptoms of Alzheimer’s disease and delay the progression of the disease.
Epilepsy: Researches have shown that the ketogenic diet can reduce seizures in children with epilepsy.
Polycystic ovarian syndrome: Ketogenic diet can help reduce insulin levels, which play a key role in polycystic ovarian syndrome.
Acne: Reducing insulin levels and consuming less sugar or processed foods can help improve acne.
Keep in mind, however, that research in many of these areas is far from convincing!

Side Effects of the Ketone Diet

There is a condition known as Keto-Influenza, which usually lasts for several days. It is manifested in decreased energy and mental function, sleeping problems, nausea, increased hunger, digestive discomfort, headache.


When your body enters ketosis, you will encounter fatigue, as your body needs to adapt to the use of an alternative energy source in the absence of glucose. If you train, your workout may suffer. Make sure you consume lots of water and salt when you’re on this diet to fight fatigue.


Being in the state of ketosis means that there is an excess of ketones in your body. Too many ketones can be harmful to your health and should be permanently removed through the urine. Your body will have an excess of sodium that is also excreted in the urine. Excessive urination can lead to dehydration and ejection and deficiency of important minerals.

Easy bruise

Ketosis may alter your blood composition by lowering the number of platelets and platelet function. You can easily notice bruising and getting hematomas when you’re on a low-carb diet.

Bone erosion

–ěne of the major side effects of ketosis is bone loss. Remove fiber and many sources of important phytochemicals such as tannins, phytic acid, and oxalates from your diet, so the intestines do not digest well calcium. Your bones become weak and fragile.

Loss of muscle mass

Surely, besides fat, you will also lose muscle mass.

Bad smell from the body and mouth

Changing the smell of urine, sweat, and the mouth begins to smell unpleasant.

Female cycle disruption and total disappearance.

With the keto diet, you will lose weight, and your body will be under stress most of the time. This can break your menstrual cycle. In extreme cases, you may experience amenorrhea.

Leg muscles cramps.

To get into ketosis, you need to switch to a low-carb or carbohydrate diet. This means you have to eliminate many sources of essential minerals that help the muscles, such as sodium, potassium, and calcium if you have not complied with them from other sources. The lack of these minerals can lead to cramps in the muscles of the legs.

Hunger and constipation

When on a keto diet, you will not take foods that provide you with fiber, such as whole grains and beans. This means you will skip these extremely good sources of fiber when you want your body to be in ketosis. Fiber is the main component that makes you feel fuller and helps good intestinal peristalsis. Without enough fiber in your body, you will feel hungry constantly and suffer from constipation.

Yo-yo effect

Many types of research show that people who have lowered a pound of low-carb diet within a year have lost much of their weight.

“To begin with, most of the weight loss is the expense of the water, according to Lisa Cimperman, a clinical dietitian at the Cleveland University Hospital, Ohio and a spokesman for the Academy of Nutrition and Dietetics.

Many specialists believe that Keto diets should only be used under medical supervision by specialists for short periods. Kiet diets can only be used in extreme cases.

Kidney stones

Ketosis lowers the pH level in the blood, which means your blood becomes acidic. This acidic nature of the blood can lead to the crystallization of kidney waste products in the kidneys, which form kidney stones.

In conclusion, we can overcome things like this: Healthy people are allowed to take the ketone diet for short periods. In sick people, especially with kidney disease, diabetes, hormone, they should consult a doctor and if they have a similar diet- be under medical supervision.