Considering the numerous benefits and potential risks of the keto diet, it's advisable to thoroughly research and consult with a nutritionist before deciding to follow it. For more informative articles on a wide range of topics including yoga, Pilates, and more, visit Calo’s blog.
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🥗 Nutrition

June 25, 2024

# Everything You Need to Know About the Keto Diet



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The Keto diet is one of the most popular diets nowadays, and trends have emerged under multiple headlines, some of which encourage following it and some of which warn about entering into a state of ketosis without awareness of its details. There are many benefits and harms of Keto that must be read carefully, and we will learn about their comprehensive details in this article, such as permitted and prohibited foods.

## What Is Keto Diet and How Does It Work?



To answer the question of what is Keto diet, you must know that it’s unlike other diets that depend on using a different type of energy. This energy is called “ketone,” a fuel the liver produces from stored fats instead of relying on sugar (glucose). Glucose usually comes from different carbohydrates (such as grains and some vegetables and fruits), and most of them are prohibited in this diet, as you will read later on.

It requires a person to eat less than 20-50 grams of carbohydrates until the body enters ketosis, the state in which the body begins to use stored fat and thus achieves faster weight loss.

## Keto Diet Meaning

In a ketogenic diet, you typically consume 20% protein and 70% fat, which leaves the lowest to carbohydrates by 10%. In the first period of the keto diet, you can start eating keto foods containing smaller quantities of carbohydrates, followed by a period in which carbohydrates are introduced at a higher percentage (in proportion to the limit allowed in the keto diet). It must then be reduced again at intervals that could be daily, weekly, or monthly. We also know whether the body has entered a state of ketosis through blood and urine tests that help us measure the amount of ketones produced in the body.

## How Do You Know If the Body Has Entered Ketosis?

Signs of Entering Ketosis:

- Dryness in the mouth
- Increased thirst
- Frequent urination
- Decreased feelings of constant hunger
- Reduced appetite, which may initially feel annoying

Additional Effects:

- Symptoms improve over time
- Improvement in blood sugar levels

Recommendation:

- Consult a doctor before starting the keto diet
- Perform comprehensive examinations before embarking on keto



The purpose of creating the Keto diet was to treat neurological diseases like epilepsy and alzheimer. It has also been noted that it can treat a wide range of other various problems and diseases, including heart and arterial diseases, as it improves the body’s level of beneficial cholesterol (HDL), lower cholesterol levels, and improves blood pressure and high sugar levels.

It can also help reduce insulin levels, which effects with the polycystic ovary syndrome. The keto diet is currently being explored as an additional cancer treatment because it may help slow the growth of tumors, depending on the condition.

## The Side Effects of the Keto Diet

Almost anyone with a healthy body can try this diet. However, there may be some initial side effects until your body adapts. One of these effects is the keto flu, which includes nausea, constipation or diarrhea, and sleep disturbances, especially in the early stages.

You can limit these effects by trying a regular low-carb diet during the first weeks until your body gradually gets used to reducing carbohydrates and then getting into the diet more deeply later. The keto diet can also change the balance of water and minerals in your body. You can try adding more salt to your meals or take mineral supplements, which may help reduce this.

## Keto Diet Foods

On the keto diet, prioritize healthy saturated fats in every meal, such as oils (like olive, coconut, and avocado), animal fats, and cocoa butter. Incorporate healthy unsaturated fats from nuts like almonds and walnuts. Here’s a guide to other essential foods:

- Red meat: such as beef, goat meat, and lamb
- Fatty fish: salmon, trout, tuna, and mackerel
- Eggs: such as pasture-raised (local) eggs.
- Animal butter and cream
- Protein-packed cheeses: Unprocessed cheeses such as cheddar, goat, cream, blue cheese, or mozzarella.
- Avocado
- Low-carb vegetables: such as leafy greens, tomatoes, onions, peppers, etc.
- Spices: salt, pepper, herbs, and others

## No-Go Keto Foods



On the keto diet, it's crucial to completely avoid several prohibited items due to their high carbohydrate content or harmful effects. Here's a list of these restricted foods:

### Sugars

Avoiding sweets containing white sugar, like juices and processed beverages, is crucial for all diets. Whether you're on a keto diet or aiming for overall health, sugar can harm both physical and mental well-being. On keto, also avoid fruit juice, cakes, ice cream, candy, and other sugary treats to maintain a balanced lifestyle.

### Grains or starches

Wheat-based products, rice, pasta, and grains contain high sugars and carbohydrates, which are not allowed on keto.

### Most Fruits

On keto, it's best to avoid most fruits except for small portions of raspberries, strawberries, and occasional cherries.

### Legumes

All legumes are not allowed on keto. They can cause an imbalance in the diet and prevent the body from entering a state of ketosis.

### Root Vegetables

As much as we find great benefits of vegetables in other healthy diets, it is wrong to combine them with the keto diet. These vegetables include potatoes, sweet potatoes, carrots, parsnips, and other similar types of vegetables.

### Unhealthy Ready-to-Use Sauces

Many store-bought condiments and sauces are considered harmful due to their inclusion of hydrogenated oils, unhealthy starches, artificial flavors, and sugars. Examples include barbecue sauce, honey mustard, teriyaki sauce, ketchup, among others.

### Unhealthy Fats

Avoid unhealthy fats for both keto and overall health. These include processed vegetable oils used for frying, butter, margarine, and mayonnaise. Opt for healthier animal-based fats instead.

## Tips When Deciding To Follow The Keto Diet

Starting a ketogenic diet can feel daunting, but there are helpful tips to ease into it. Reading food labels to check fat, carbohydrate, and fiber grams can guide food choices. Planning meals ahead saves time and supports consistency throughout the week.

## Healthy Food Delivery



If you follow the keto diet or any other healthy diets, we at Calo offer you a healthy food delivery service to your doorstep or office. You can download the application via Android or iPh o ne.

## FAQ

### Do keto results appear quickly?

The keto diet stands out for its quick results compared to other diets, thanks to its ability to keep you feeling full and curb cravings for unhealthy foods.

### Can I have alcohol in keto?

The answer is no.

### Is it possible to start the keto diet without consulting a doctor?

As mentioned earlier, the keto diet was originally developed to treat various diseases, particularly mental illnesses. Therefore, it's crucial to consult a doctor before considering it as a dietary option.

Considering the numerous benefits and potential risks of the keto diet, it's advisable to thoroughly research and consult with a nutritionist before deciding to follow it. For more informative articles on a wide range of topics including yoga, Pilates, and more, visit Calo’s blog.

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