Keto Diet: things you need to know

Low levels of carbohydrates and high levels of fat – this is a quick description of the keto diet. Is this worth a try? The ketogenic diet, as the story says, was originally developed for the treatment of children with epilepsy. However, in the long run, there has also been broad public interest. In recent years, its popularity has been growing very fast.  It consists of 20% protein, 75% fat and 5% carbohydrates.

What happens when you are on a Keto Diet?

Eating lots of fatty foods increases ketones in the blood. When a person gets used to a ketogenic diet, glucose levels in the blood drop, but ketones increase. Cancer cells do not get glucose and are forced to starve. At the time they start starving, they begin to destroy themselves. Thus, a ketogenic diet not only helps to kill cancer cells but also suppresses inflammatory processes. Our body used to burn ketones in the course of evolution, so this diet is not artificial or completely alien to our body.

How does Keto Diet work?

In particular, reduce the number of carbohydrates to a minimum and replace them with fat. It is not necessary to completely abandon carbohydrates, but it is advisable to avoid the use of bread, pasta and other flour products, sugar, potatoes, bananas, and other sweet, starchy fruits and vegetables, for example, carrots, peas, corn, legumes, sweets, all refined fats, as well as trans fat, fast food.

Keto Diet Foods

It is suggested to eat meat (excluding processed, smoked meat products), fish, wild salmon, sardines, seafood, dairy products (excluding milk itself), nuts (except pistachios and cashew nuts), seeds, greens, eggs, unsweetened berries, fruits, vegetables, for example, green leaflets, celery, cucumbers, zucchini, all kinds of cabbage, peppers, radishes are very suitable. The supporters of the ketogenic diet are particularly fond of coconut oil, fats, rendered butter, avocados, various oils (from olives to nuts).

A sample of the Keto Diet Meal Plan

Below is the classic Keto diet meal plan as a guide to building an individual diet plan.


Breakfast: beef, eggs, a side of tomatoes;

Lunch: Chicken with olive oil and mozzarella cheese;

Dinner: salmon with butter-fried asparagus.


Breakfast: egg, tomato, basil and goat cheese omelette;

Lunch: Almond Milk, Nut Butter, Cocoa Powder, and Stew Cocktail;

Dinner: Meatballs, Cheddar Cheese and Vegetables.


Breakfast: Almond Milk, Nut Butter, Cocoa Powder, and Stew Cocktail;

Lunch: Shrimp salad with olive oil and avocados;

Dinner: pork ribs with parmesan cheese, broccoli, and salad.


Breakfast: Omelette with avocados, sauce, peppers, onions, and spices;

Lunch: a handful of nuts and celery stalks with guacamole;

Dinner: chicken breast with pesto sauce and cheese spread, vegetables.


Breakfast: natural yogurt with nut butter, cocoa powder, and stevia;

Lunch: coconut oil-fried beef with vegetables;

Dinner: dessert without casseroles with bacon, egg, and cheese.


Breakfast: ham and cheese omelette with vegetables;

Lunch: ham and cheese pieces with nuts;

Dinner: white fish fried in coconut oil, with eggs and spinach.


Breakfast: fried eggs with bacon and mushrooms;

Lunch: Mustard with Cheese and Guacamole;

Dinner: steak, eggs, and salad for the garnish.

IMPORTANT! Two main snacks are required between the main meals. The snacks that are suitable: cheese, a handful of nuts or seeds, olives, 1-2 hard-boiled eggs, a couple of pieces of black chocolate (at least 90% cocoa), cucumber stalks with guacamole, meals in the evening (small amounts).

List of products for Keto Diet

Ketogenic dietary risks: Since the ketogenic nutritional effect is not thoroughly investigated, it is believed to increase the risk of kidney damage, induced osteoporosis, irregular heartbeat, lipid problems or even sudden death. Therefore, be sure to talk with your doctor before taking any changes in your diet. Nutritionists unanimously agree that achieving the beauty of the figure helps a balanced diet. If you are interested in the ketogenic diet and have received a doctor’s permission, we introduce a list of recommended and avoidable products.

Recommended products for a ketogenic diet:

Meat: red meat, steaks, ham, sausages, beef, chicken, turkey, etc.

Oily fish: salmon, trout, tuna, mackerel, etc.

Butter and sour cream: especially from those cows which fed on grass;

Unprocessed cheese: cheddar, goat, blue, mozzarella;

Nuts and seeds: almonds, walnuts, flaxseed, pumpkin seeds, sesame seeds, etc.

Healthy oils: extra virgin olive oil, coconut and avocado oils;

Avocados: fruit or freshly made guacamole;

Low-carbohydrate vegetables: greens, tomatoes, onions, peppers;
Spices: salt, pepper, herbs, and spices.

Products to be avoided during a ketogenic diet:

Many sugar-based products: soft drinks and juices, whipped cocktails, cakes, ice cream, candy, etc.

Cereals and starch: cereal products, rice, macaroni, flakes, etc.

Fruits: except for small amounts of berries, such as strawberries;

Leguminous vegetables: peas, beans, lentils, chickpeas, etc.

Root vegetables: potatoes, carrots, parsnips, beetroots, etc.

Keto Diet Recipes

Do not think that you can not eat anything delicious during this diet. The most important thing is to make it taste delicious and in a variety of ways.

Cottage cheese pancakes – If you want flour dishes, make cottage cheese pancakes. Mix lean cottage cheese with bran. Pour little olive oil into the pan and cook. Simple and tasty.

Soup with fish buns – Warm soup is always an option at lunchtime. And since fish can be eaten, make a delicious soup with fish cubes, which will contain only 1 g of carbohydrate 100 g of soup. Products: 800 g of fish fillet, 1 l of fish broth, two onions, two bay leaves, salt, spices, greens (according to taste). Stir the fish and onions, add salt, pepper, mix. Form the buns and place them in a boiling broth diluted with water. Then put the bay leaves on the soup, boil until the dumplings are poured, then pour into the dishes and add the foliage.

Mexican keto tacos with beef – Make tortillas based on the keto tortilla recipe that you see here. Firstly, you need to melt the butter in a frying pan, add the minced beef with the spices, and mix for a couple of minutes until the meat is completely cured. Put the lettuce on the keto tortilla, combine the beef, cheddar, tomatoes and make it and enjoy it!

The essence of the diet

So the essence of this diet is not a fat restriction or calorie counting, but carbohydrate reduction. You can eat no more than 40 g of carbohydrates per day and 20 g at the beginning.

While reducing energy sources, the body is forced to use its reserves and ultimately get rid of fat. Essential dietary advantages – no need to limit the number of products, starve, and you can make the menu at your choice.

The main thing is to drink as many waters as possible (wait half an hour after a meal), eat 2-3 hours before bed, eat small portions, at least five times a day, try to get as little oil as you can with your frying pan.

Carbohydrate-free diets are not recommended for cardiovascular, digestive, kidney, pregnancy and breastfeeding. Remember – the refusal of carbohydrates is a severe test for the body, so your doctor should monitor the weight loss steps.

Product Diet Without Carbs Table

If you decide to reduce the number of carbohydrates in your diet, you will not go without a product table. You should start writing a blog that lists not only permissible and inappropriate products but also a weekly menu – which will make it easier to follow the plan. If you overeat, write the product name, calculate the calories and adjust the diet if necessary. The main products contain the following amount of carbohydrates:

  • bread – 50,
  • rice – 71,
  • buckwheat groats – 62,
  • meat, bacon, caviar, sausage, fish – 0,
  • eggs – 0,5,
  • cottage cheese – 2,
  • milk – 7.

During the first two days, the ketogenic diet will consume the body of carbohydrates called glycogen in the muscles and the liver, and then the energy will start to be extracted from the fat after a little. It’s recommended for this diet to last for at least two weeks.

The ketogenic diet is a solution to the problem of unwanted kilograms, but it is indeed not the most effective and safe. Kilograms that you have managed to get rid of will come back very quickly when you start eating again, as usual. Even so, after starting to eat, the weight will grow somewhat due to an increase in water in the body. So, it’s much better and healthier to lose weight while keeping a balanced low-calorie diet while eating delicious meals and a variety of foods.

Should I try this diet?

It is believed that this diet can help to control weight as you reduce the number of carbohydrates consumed, and it is also important to mention that the long-lasting fats and protein provide a sense of satiety so that you will consume fewer calories. Therefore, to test this diet, you should pay attention not only to your well-being, but also to consult a doctor who, after assessing your condition, will advise you on how best to lose weight

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