The ketogenic diet

The Ketogenic Diet: A Detailed Guide to Keto

Last Updated: April 5, 2022By


The main cause behind all major diseases like diabetes, joint pain, hypertension, heart diseases, and many others, is obesity. The Ketogenic diet is a trendy solution to obesity because obesity itself is a chronic type of disease. You can gain weight because of unhealthy and poor food consumption habits. It is very important to know what to eat when to eat and how much should we eat for a long-term healthy life. Here you will get complete information regarding the ketogenic diet.

What is the ketogenic diet?   

Now the question is, what are the possibilities of getting a smart and healthy body after getting too much weight? Actually, it is a very low carbohydrate and high fat intake diet plan that provides a proper plan and food recipes to be followed to get back weight loss.

Today many cases have proved that this diet plan has very rapid effects. Many people want to follow this plan because of its popularity and success stories of weight loss by adopting this diet plan. Appropriately tailored diet regimens for weight reduction can help manage obesity to some extent.

 The ketogenic diet provides very low carbohydrates, a high amount of fats, and medium protein nutrients in its recommended foods. For example, ketogenic food should be contained about 60% fat, 35%protein and 7% to 10% carbohydrates. It is amazing that low carbohydrates and high fats will reduce weight, actually low carbohydrates make it possible that gluconeogenesis and ketogenesis(two metabolic processes) to come into action. That causes weight loss.

Side effects of the Ketogenic diet

There are a few temporary symptoms that have been observed like dizziness, nausea, vomiting, fatigue, headache, flu, insomnia, and constipation. All these disorders resolve within a few days, so there is nothing to worry about. The intake of enough liquids and electrolytes helps to reduce these symptoms.

 Secondly, people suffering from diabetes or during pregnancy or any other chronic diseases should consult their doctor before starting a ketogenic diet. Rare long-term side effects are also observed like kidney stones, hypoproteinemia, and deficiency of minerals and vitamins.

For effective results of taking the ketogenic diet two things are needs to be ensured:

  • Consistency
  • Commitment 

Today there are many consultants and professionals are in practice. Who are active to guide people step by step. In fact, different cooking channels are introducing daily new and creative keto dishes to make these processes easy and interesting. There we have a keto-friendly foods list:

Vegetables for the keto diet

  • Asparagus
  • Kale
  • Cauliflower
  • Eggplant
  • Broccoli
  • Cucumber
  • Green beans
  • Avocado
  • Cabbage
  • Zucchini
  • Peppers
  • Tomatoes
  • Olives

 Types of cheese  for the keto diet

We can take a few types of cheese that are ketogenic friendly. here we have a list of keto-friendly cheese:

  • Brie
  • Cheddar
  • Chevre
  • Brie
  • Blue cheese
  • Camembert
  • Mozzarella
  • Romano
  • Parmesan
  • Pepper jack

Meat and poultry for the keto diet

Meat and poultry are also keto diet-friendly. It is recommended that grass-fed animal meat is the best choice for the keto diet. A set quantity of meat should be taken as per individual health conditions.

Eggs for the keto diet

The egg is the best food for this diet plan because an egg contains approximately one gram of carbs and about six grams of protein. Although the yolk of the egg causes high cholesterol, still its set quantity according to the health condition, is good for heart health and eyes.

Coconut oil for the keto diet

Coconut oil is very suitable for the ketogenic diet. Because it contains MCTs that increase ketone production. It also higher the rate of metabolism which helps to loss of weight and belly fat.

Plain Greek yogurt for the keto diet

It contains five grams of carbs in half a cup of yogurt. It helps reduce appetite and gives energy. Studies have shown that it is one of the high protein foods.

Nuts and seeds for the keto diet

Nuts and seeds are high fat and low-carb foods. It contains 0 to 8 grams of net carb per ounce. Almonds, cashews,  walnuts, chia seeds, pumpkin seeds, and sesame seeds are very healthy and rich in fibers which is helpful for healthier aging.

Unsweetened coffee and tea, olives, dark chocolates, cocoa, avocado, and berries are also ketogenic foods with low carbs.

It is recommended to follow ketogenic groups and channels to motivate yourself. Because many people share their success stories to prove that the ketogenic diet really works. 

A Keto diet can include a vast variety of nutritious, tasty, and delicious foods that help you to remain within your routine carb range. Because it is very important to have keto-friendly foods on regular basis to get the health benefits of a ketogenic diet.




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