Foods to Eat and Avoid on the Keto Diet

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The ketogenic diet is a high-fat, rich protein, and low-carb diet plan that is frequently used in traditional medicine to treat children with epilepsy. One may become unconscious if they have this disorder. The diet offers the body to burn fats not carbohydrates. The ketogenic diet promotes fat burning by replacing carbohydrate intake with fat. The diet allows people to lose weight and also helps in improving their health. Many diseases like cancer, Alzheimer’s, and diabetes can be resolved by this diet. 

The keto diet is similar to many low-carb diets. As in low-carb diets also dieticians recommend people reduce carbohydrate intake and replace it with fat. Through these kinds of diets, your body enters a metabolic condition known as ketosis which results in the cutback of carbohydrates. Furthermore, it causes the liver to produce ketones from fat and ketones are used by the brain as fuel.

1. Types of Ketogenic Diet

Types of Ketogenic Diet

Standard Ketogenic Diet (SKD): SKD is high in fat, average consumption of protein and a very low-carb diet. It has 70–75% fat, 20% protein and 5–10% carbohydrate content. A diet considered a ketogenic diet is based only on one factor: fat should make up the majority of calories in the diet. Vegetables are an important part of this diet, especially non-starchy vegetables as they have a very low carbohydrate content. Traditional keto diets are best if followed correctly. This helps in managing blood sugar levels, losing weight and also enhances cardiovascular health. 

The SKD is the best option for you if you follow low- to moderate-intensity workouts like yoga, walking, light weightlifting and cycling. The people that follow the diet should maintain a strict carb intake to maintain ketosis. A maximum of 30g or less per day is the number of carbs that one can consume. It can differ according to your body also. It is always advised to stop the intake of food that includes added sugar, and starch or is high in carbs. In SKD the only sources of carbs are seeds, low-carb veggies, nuts and high-fat dairy products.

Cyclical Ketogenic Diet (CKD): CKD is also known as card backloading. In this diet, the consumption of carbohydrates is included in a different way like two days of higher carb intake followed by five ketogenic days. CKD is designed in a way that the traditional ketogenic diet is combined with a few carbohydrate-loading days. This diet is followed by athletes and bodybuilders as they get trained with intensity and high volumes to get the best results. They want more intake of carbohydrates to replace muscle glycogen drain after exercise. To properly restore their glycogen levels and to balance sugar levels for the training sessions carbohydrate refeeding is mandatory for them.

Targeted Ketogenic Diet (TKD): TKD is a typical ketogenic diet. The diet allows you to consume carbs before and after the workout. Basically, it is a middle way in which the rules of both diets SKD and CKD are followed. It follows a traditional ketogenic diet but also allows you to eat carbs. The diet is based on the idea that when you exercise you need carbs to provide you energy so carbs intake before and after the workout is necessary. 

This carb intake will absorb much more effectively providing you with energy for the whole day. The diet supports high-intensity exercise and also encourages glycogen refilling. If you do low- to moderate-intensity exercises then TKD is not for you. TKD is advised to those people who do high-intensity exercise but do not want to intake carbs as suggested in CKD or who are just new to high-intensity workouts and are not prepared to have a CKD diet plan.

2. Can You Lose Weight by Keto Diet?

Can You Lose Weight by Keto Diet

Certainly, it is a well-known and efficient method for losing weight quickly, but it has high protein and fat and low carbohydrate requirements. When following a ketogenic diet, the body becomes particularly effective at utilising fat for energy instead of glucose. In the first week of a ketogenic diet, we normally lose weight up to 3 kilos since it can suppress appetite and over 6 months we can lose weight by 20 kgs on the keto diet. When we start the keto diet we feel tired and may suffer a mild headache which is’ keto flu.’ In the first month of the Keto diet, we start to feel the impact of the keto diet.

3. Foods You Can Eat

Foods You Can Eat

You can consume anything that is very low in carbohydrates or is keto-friendly, such as cheese, veggies with genuine butter, meat, fish, and shellfish.

Vegetarian Options: You can eat as much as you like of non-starchy vegetables including salad ingredients like cucumber, celery, radishes, cauliflower, cabbage, avocado, broccoli, and zucchini. The majority of vegetables that are grown above ground can be consumed fresh or frozen. Even a vegetarian keto diet is possible. If you limit your intake, most tart fruits including berries, lemons, and limes are ok. Melons, with their high water content, have a similar effect. But the sugar content of practically all other fruits is excessive. A simple yet luxurious keto dessert is a small scoop of fresh berries topped with real whipped cream and shaved dark chocolate. You can also low-carb nuts and seeds but don’t eat a lot of them. Start with a small amount and work your way up to 1/4 cup as a snack. The keto diet can include cheese, butter, and cream. Particularly Greek yoghurt provides a protein-rich breakfast with little carbohydrates. Avoid flavoured low-fat yoghurt, which is frequently loaded with extra sugar. You may also have salad dressings, cook with olive oil, and top it with cheese.

Vegetables Cauliflower, Avocado, Broccoli, Cabbage, Zucchini, Spinach, Asparagus, Kale, Green Beans, Brussels Sprouts.
Fruits and Berries Blackberries, Coconut, Lemons, Limes, Raspberries, Strawberries.
Nuts and Seeds Almonds, Brazil Nuts, Hazel Nuts, Macadamia Nuts, Peanuts, Pecans, Pine Nuts, Walnuts.

Non- Vegetarian Options: Natural fats like butter or olive oil, together with full, nutrient-dense meals like meat, fish, eggs, and non-starchy vegetables, are the foundation of a balanced ketogenic diet. The keto diet is ideal for the person who eats meat. Fish and shellfish generally fit the keto diet. Eggs are delectable, transportable, and suitable for vegetarians. If you’re looking for a quick, affordable lunch, try them boiled, fried in butter, or an omelette. You can eat eggs as frequently as you’d like because you don’t have to avoid dietary cholesterol if you avoid carbohydrates. Meat, poultry, fish, eggs, and other protein-rich foods should make up the bulk of your diet. Incorporate a lot of salads, leafy greens, and non-starchy vegetables. Add fats like butter or olive oil to add taste and to make up for missing calories. 

Meat Beef, Deli Meat, Lamb, Organ Meats, Pork, Poultry, Sausage, Tempeh.
Seafood Anchovies, Crab, Fish of all types, Lobster, Shrimp, Squid, Tuna.
Eggs Boiled, Fried, in Quiches or Fillatas, Omelets, Poached, Scrambled.

4. Foods to Avoid

Foods to Avoid

Avoid sugar-containing foods, which include the majority of fruits. Foods containing starch, such as whole grains like bread, pasta, oatmeal, and brown rice, are also not advised on this diet. Continually consume naturally low-carb foods that have undergone minimal processing.

Dairy Product Milk should not be consumed as milk sugar accumulates quickly. However, you can add a spoonful to your coffee.
Sugary Food Avoid high-carb foods including sweets and other carbohydrates.
Starchy Food Bread, tortillas, pasta, rice, couscous, potatoes, French fries, chips, crisps, bagels, crackers, legumes cereal, porridge, oatmeal, and muesli are among the starchy foods to stay away from. Even whole grains and foods that resemble grains, like quinoa, are simply different types of starch.
Special Keto Products Keto cookies, and chocolate bars, could have less sugar and flour than their high-carb equivalents, but they still offer little nutritious benefit and might make you crave carbs. Ideally, restrict your intake of them and choose nutrient-dense whole meals as a substitute.

5. Drinks You Can Have

Drinks You Can Have

There are many different options available, including both alcoholic and non-alcoholic beverages. The best option is water followed by coffee, tea, sodas, dry wine, distilled spirits or a glass of wine. Drink it straight from the faucet or flavour it with a slice of cucumber or a few berries. With a slice of lemon, sip it hot or over ice. There are substantially many choices in sparkling water and seltzers, whether they include flavours or not.


  • Champagne and dry wine are acceptable in proportion to the ketogenic diet. Merlot, cabernet, pinot grigio,  pinot noir, sauvignon blanc and chardonnay are among the wines that often have low carb counts. Refrain from drinking sweet wines like Moscato, port, ice wine, or dessert wines.
  • As long as they aren’t combined with sugary juices or sodas, distilled spirits like whisky, tequila, brandy, and vodka have no carbs.
  • A new, ready-to-drink option with only two grams of carbs per can is hard seltzer.
  • Low-carb beer is a good replacement. It will be worthwhile to look for these if you enjoy beer. Choose beers with a maximum of three carbohydrates per serving, and consume them sparingly.


  • Orange, green, black tea, herbal, pekoe, or mint several teas are carb-free. Leave out the sugar and, if necessary, substitute a non-caloric sweetener.
  • Nothing contains carbohydrates but coffee. If you like it sweetened, swap the sugar for a non-caloric sweetener. You only need a tiny bit of milk or cream. For “bulletproof coffee,” add butter or coconut oil to increase the number of calories from fat. Cut back on the cream or fat in your coffee if weight reduction stalls.
  • You could discover that giving up sugary sodas is much easier than switching to diet soda. Yet, some individuals find the sweet flavour of diet coke stimulates their desire for other sugary items and makes them more peckish.
  • Electrolytes and minerals abound in bone broth. A warm cup of broth satisfies your hunger and also nourishes you. Although store-bought bone broth without added sugars or starches is also good, homemade bone broth is the best.

6. Drinks to Avoid

Drinks to Avoid

Be sure your beverage does not have more sugar added; instead, choose one without sugar or add non-calorie sweeteners. Replace the regular drinks in your diet. Bear in mind that losing weight becomes more difficult by consuming alcohol since your body must first burn off the calories from alcohol.


The keto diet is a high-fat, low-carb diet that can be a powerful tool for weight loss and improving overall health. By focusing on healthy fats, protein, and low-carb vegetables, while avoiding high-carb foods like bread, pasta, and sugar, you can achieve a state of ketosis and burn fat for fuel. However, it’s important to remember that the keto diet may not be suitable for everyone and should be done under the guidance of a healthcare professional. Additionally, it’s crucial to listen to your body and make adjustments as needed, as well as prioritize whole, nutrient-dense foods to ensure optimal health. With dedication, patience, and a willingness to experiment with new foods and recipes, you can successfully incorporate the keto diet into your lifestyle and reap its many benefits.

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