When we talk about weight loss, one diet which is trending the most is KETO-DIET. Jumping into the keto diet without a perfect plan will set you up for failure and lead to so many problems. Before implementing anything, we have to learn several concepts like:

What is Keto-diet?

Benefits of keto-diet.

Food to eat in Keto-diet.

Foods to avoid in Keto-diet.

Best food to eat in Keto.

What is Keto-flu?

Precautions during Keto.

Sample Meal Options to start.

What is Keto-diet?

A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.


When we eat something high in carbs, our body will produce glucose and insulin.

  • Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
  • Insulin is produced to process the glucose in your bloodstream by taking it around the body.

This glucose produced by carbs is consumed and the fat which is eaten gets stored into the body. Typically in keto diet, our body is forced to consume fat, by lowering the intake amount of carbs in the body which leads to the situation called ketosis.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.


Benefits of Keto-diet.



Keto diet is more effective when taken with regular exercise.


Food to eat in Keto-Diet

Before starting keto diet, you need to know what foods are best for you. As mentioned above you should eat high fat and low carb diet in keto, so in the list, you should expect such foods.

  • Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
  • Fatty fish: Such as salmon, trout, tuna and mackerel.
  • Eggs: Look for pastured or omega-3 whole eggs.
  • Butter and cream: Look for unsalted butter when possible.
  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
  • Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
  • Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
  • Avocados: Whole avocados or freshly made guacamole.
  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
  • Condiments: You can use salt, pepper and various healthy herbs and spices.


Foods to avoid in Keto-diet.

Any food which is high in carbs should be avoided like mentioned below:

  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
  • Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.



Best food to eat in Keto.



What is Keto-flu?

By far the most common side effect is called the keto flu. It’s what makes some people feel really bad 2-3 days after starting keto.

The most common symptoms:




Light nausea



These side effects rapidly subside as your body adapts and your fat burning increases. Within a week, they are usually gone.

The reason for this is that carbohydrate-rich foods may increase water retention in your body. When you stop eating high-carb foods you’ll lose excess water and salt through your kidneys, peeing more than usual. This can result in dehydration and a lack of salt during the first week, before the body has adapted, resulting in the symptoms above.

You can minimize the keto flu by drinking more fluids and by temporarily increasing your salt intake. A good option is to drink a cup of bouillon/broth 1-2 times a day. This will usually keep the keto flu minor or even non-existent.

Alternatively, drink a few extra glasses of water and put more salt on your food.



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