Introduction

TO KETO DIET
KETO "101"

AMBER JENNIFER
 CONTENTS
CHAPTER

01 What is the Keto Diet?

CHAPTER

02What to eat on the Keto Diet

CHAPTER

03 What to avoid on the Keto

Diet
CHAPTER

04 Benefits of the Keto Diet

CHAPTER

04 Conclusion
 01
What is the Keto
Diet?
The keto diet, short for ketogenic diet, is a high-fat, moderate-
protein, low-carbohydrate diet that has gained popularity in
recent years for its potential health and weight loss benefits. The
goal of the diet is to shift the body into a metabolic state called
ketosis, in which the body burns fat for fuel instead of
carbohydrates.

Typically, the keto diet involves getting 70-80% of your daily

calories from fat, 20-25% from protein, and 5-10% from
carbohydrates. This means that foods like meat, fish, eggs, dairy
products, oils, nuts, and seeds are encouraged, while starchy and
sugary foods like bread, pasta, rice, fruit, and sweets are limited.

Some potential benefits of the keto diet include weight loss,

improved blood sugar control, reduced inflammation, and
improved cognitive function. However, the diet may not be suitable
for everyone, and it's important to talk to a healthcare provider
before starting any new diet or making significant changes to your
eating habits.
 02
What to eat on the
Keto Diet?
On the keto diet, the main goal is to eat a high-fat, moderate-protein, and
low-carbohydrate diet. Here are some foods that are typically included
on the keto diet:
1. Meat and poultry: Beef, pork, lamb, chicken, and turkey are all good
options.
2. Seafood: Fish and shellfish are low in carbs and high in healthy fats.
3. Eggs: Whole eggs are a great source of protein and healthy fats.
4. High-fat dairy: Cheese, butter, heavy cream, and full-fat yogurt are all
good options.
5. Nuts and seeds: Almonds, macadamia nuts, walnuts, chia seeds, and
flaxseeds are all high in healthy fats and low in carbs.
6. Healthy oils: Olive oil, coconut oil, avocado oil, and other healthy oils
are good sources of healthy fats.
7. Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini, and
other non-starchy vegetables are low in carbs and high in fiber.
It's important to note that foods high in carbohydrates, such as bread,
pasta, rice, potatoes, and sugary foods should be avoided on the keto
diet. Instead, focus on incorporating healthy fats, moderate amounts of
protein, and low-carb vegetables into your meals. Additionally, it's
important to stay hydrated and drink plenty of water, as well as taking
appropriate vitamins and minerals as necessary
 03
What to avoid on the
Keto Diet?
The keto diet is a low-carbohydrate, high-fat diet that is used to help the body enter a
metabolic state called ketosis, in which it burns fat for energy instead of glucose. When
following the keto diet, it's important to avoid foods that are high in carbohydrates and
sugar, as they can prevent your body from entering ketosis. Here are some foods to avoid
on the keto diet:
1. Sugar: This includes all types of sugar, including white sugar, brown sugar, honey, maple
syrup, and agave nectar.
2. Grains: Wheat, rice, oats, and other grains are high in carbohydrates and should be
avoided.
3. Starchy vegetables: Potatoes, sweet potatoes, yams, and other starchy vegetables are
high in carbs and should be limited or avoided.
4. Fruit: While fruit is healthy, it's also high in carbs and sugar. Some lower-carb fruits, such
as berries, can be eaten in moderation.
5. Processed foods: Processed foods are often high in carbs and sugar and should be
avoided.
6. Sugary drinks: Soda, juice, and other sugary drinks are high in sugar and carbs and
should be avoided.
7. Low-fat or diet products: These often contain added sugar or artificial sweeteners, which
can prevent your body from entering ketosis.
8. Alcohol: Beer, wine, and cocktails are high in carbs and sugar and should be avoided on
the keto diet. Some lower-carb options, such as spirits and dry wines, can be consumed
in moderation.
It's important to note that everyone's nutritional needs and goals are different, and the
specific foods to avoid on the keto diet may vary from person to person. It's always a good
idea to consult with a healthcare professional or registered dietitian before making
significant changes to your diet.
 04
Benefits of the Keto
Diet
The ketogenic diet, or keto diet, is a high-fat, low-carbohydrate diet that has been shown to
offer a range of health benefits. Here are some of the benefits of the keto diet:

Weight loss: The keto diet has been shown to be an effective way to lose weight, particularly
in the short term. By reducing carbohydrate intake and increasing fat consumption, the
body enters a metabolic state called ketosis, which can lead to weight loss.

Improved blood sugar control: The keto diet may be beneficial for people with type 2
diabetes or insulin resistance, as it can help improve blood sugar control and reduce the
need for medication.

Reduced inflammation: The keto diet has been shown to reduce inflammation in the body,
which may help to prevent chronic diseases such as heart disease, cancer, and Alzheimer's.

Improved mental clarity: Some people report increased mental clarity and improved focus
when following the keto diet, which may be related to the increased consumption of healthy
fats.

Increased energy: By providing the body with a steady source of energy from fat, the keto
diet can help increase energy levels and reduce fatigue.

Reduced appetite: The keto diet has been shown to reduce appetite, which may help to
control food intake and promote weight loss.
 05

Conclusion
If you're looking to lose weight, improve your energy levels,
and boost your overall health, the keto diet may be worth
considering. By focusing on healthy fats and protein and
avoiding most carbohydrates, you can put your body in a
state of ketosis and start burning fat for fuel. With the right
approach, a keto diet can be a safe and effective way to
achieve your health and wellness goals.

It's important to note that everyone's nutritional needs and

goals are different, and the specific foods to avoid on the
keto diet may vary from person to person. It's always a good
idea to consult with a healthcare professional or registered
dietitian before making significant changes to your diet.