Diet Chart For keto

Keto diet or ketogenic diet focuses on the carb content of the food. The diet consists of minimal carb and hence it burns the fat very quickly. Keto comes from the word ‘Ketones’ which is alternate power fuel for the body in absence of the blood sugar or glucose. Ketones are generated if carb content is low. Starch content breaks down into blood sugar, hence, no carb means no to blood sugar. After that, the body runs on just ketones. They are produced from fat in the liver after carbs run out.

High carb and sugary food such as fruits like banana, potatoes, rice, bread, donuts, beer, pasta, noodles, soda, etc. should be avoided while on a keto diet.

1. The diet includes cheese, eggs, vegetables grown above grounds, natural fats, some condiments etc.
2. A lot of water helps with the dietary process and helps to reduce the fat.
3. Vegetables like spinach, asparagus, eggplant, cucumbers, capsicum, lemon etc.
4. Fruits like raspberry, strawberry, cantaloupe, watermelon, peach, etc.
5. Nuts like walnut, hazelnut, peanuts, etc.
6. Whole foods like eggs and cheese
7. Alcohols like brandy, whiskey, vodka, etc.
8. Heavy cream, cream cheese, soy sauce, salsa, coconut oil, mustard, etc.

1. Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals.
2. Starch: Bread, pasta, rice, potatoes (including sweet potatoes), French fries, potato chips.
3. Legumes, such as beans and lentils, are high in carbs.
4. Beer: Liquid bread. Full of rapidly absorbed carbs. But there are a few lower-carb beers
5. Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.

Do's:

1. Eat Real food >Vegetables
2. Drink chicken broth or water
3. Do eat plenty of healthy fats!
4. Do use natural alternative sweeteners

Don't:

1. DON’T eat diet soda, low carb bars, shakes
2. DON’T eat low-fat food.
3. DON’T eat bad fats like Corn oil, vegetable oil, soybean oil.
4. DON’T look up nutrition information after you’ve eaten something – always look it up before.

1. Seafood
2. Low carb vegetables
3. Cheese
4. Avocados
5. Meat & Poultry
6. Eggs
7. Coconut Oil