Keto Diet Basic Rules

The keto diet is a very low-carb, higher-fat diet.

While on this diet you you maintain moderate protein consumption and may increase your intake of fat.

It offers many health benefits and can help you to lose weight.

Keto Diet Basics

As mentioned before, the ketogenic diet is very low in carbs, moderate in protein and high in carbs.

When you are following this diet you should lower your carbs intake to aprox. 5% which is usually 50 and less grams per day.

Proteins should be 25% of all your intake, which leaves fat with 70%. It should replace the majority of carbs.

KETO-FRIENDLY FOODS 

Your meals and snacks should center around the following foods:

Meats & Fish

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Dairy

Nuts

Fats

Veggies

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KETO-FRIENDLY BEVERAGES

While on ketogenic diet you must avoid high-carb drinks. You can find sugar in juice, soda, iced tea, etc. Always read the ingredients on the back if possible.

Today, there are many sugar-free options for us to enjoy.

Water & Sparkling Water

Water is your best friend. To stay hydrated drink enough water throughout the day.

Coffee & Tea

If you like your coffee sweet it may be a bit hard for you to start drinking your coffee without any sugar. Try adding some cream for a softer taste.

Tea, especially green tea, has a lot of health benefits for you. You should definitely give it a try.

Plant-based Milks

Plant-based milks are a great choice, if you use the unsweetened ones. They contain little sugar.

FOODS TO AVOID

Bread & Baked Goods

Pasta & Grains

Sweets

Fruit

Starchy Vegetables

Beans & Legumes

SWEETENERS TO USE ON KETO DIET

The ketogenic diet has become one of the most popular diets in the past few years. You can find a wide range of recipes and keto friendly meals online.

Keto diet is great for people who are overweight. If you are consistent and stick with it, it works miracles!

You should discuss starting any diet with your doctor, since it’s a big change in your lifestyle.

Good luck!