Keto Diet Wiki

A keto diet is a high-fat, low-carbohydrate diet that induces ketosis in the body. The diet needs to be low in carbs, high in dietary fat, and moderate in protein.

Ketosis is a normal metabolic process that your body uses to maintain functioning. When your cells do not have enough carbs from food to burn for energy, it burns fat instead. It generates ketones in the course of this.

It may take many days or weeks to feel your best on keto. You will undoubtedly feel carbohydrate withdrawal symptoms at first, but once you've become fat-adapted, you'll be okay.

How Safe is the Diet?

Medically, the keto diet is more than safe. Why else would doctors be sign this as a cure for epilepsy in children since ages.

However, the following three conditions may necessitate further preparation or consultation with your doctor:

  • Are you using diabetes medication (e.g., insulin)?
  • Are you taking blood pressure medication?
  • Are you a breastfeeding mother?
  • Do you have thyroid issues?
  • Do you have any issues with your liver?

If you're not in one of these scenarios, you'll probably be fine on a keto diet!

However, if you have any physical health issues, you should take some additional precautions before beginning a keto diet.

How to get into ketosis faster?

There are several quick tricks to get into ketosis. First and foremost, increase your exercise routine. Physical activity helps in the reduction of glycogen stored in the body.

Cut back heavily on carbs. Ketosis occurs when the body's shortage of carbohydrates drives it to use fat as its major energy source rather than sugar.

Try including fasting into your everyday routine. It helps too sometimes.

Pointers for Dining Out

The ketogenic diet generally includes 70-80% fat, 15-25% protein, and 5-10% carbs.

Most restaurants will be unable to give you the appropriate calorie count on the meal. So when ordering a dinner at a restaurant, select something that includes:

Healthy fats, such as salmon, nuts, avocado, and extra virgin olive oil; animal proteins, such as meat; and non-starchy vegetables. Begin with a basis of a simply prepared protein (for example, barbecued chicken, or beef) coupled with vegetables (such as broccoli, or collard greens). Then, to maximize fat consumption, add good fats (ask for olive oil, avocado, olives, chopped nuts).

Recommendations for Grocery List


  • Foods labeled "low-fat" or "diet"
  • Sodas and soft drinks
  • Commercial baked items and sweets (cakes and cookies)
  • Vanilla ice cream
  • Fruits and Juices
  • Pasta and bread
  • Trans fat-rich processed foods (fast food, margarine)
  • Canola, soy, grapeseed, corn, and sunflower oils are all refined vegetable oils.

Here is your new Grocery List:

  • Avocado
  • Beef, lamb, and chicken
  • Salmon and other fish
  • Eggs
  • Olive,flax and coconut oil
  • Raspberries, strawberries, blueberries (all of the berries).
  • Asparagus, zucchini, spinach, lettuce, and al green salads
  • Yogurt
  • Ghee, butter
  • Sugar alternatives like stevia & monk fruit extract

Whichever ingredient you wish to customize, please use a food that offers a similar nutritional value. Do let us know if you want to eliminate specific goods from your meal plans entirely.

Size Of Food Serves

All our recipes are one portion meals. In case it is otherwise, it will be mentioned in the description.

  • Proper Bowel Movement Tips
  • People doing keto for the first time have reported to face constipation.
  • Here’s some recommendations to tackle it better:
  • Get enough water in your system
  • Eat a lot of vegetables, preferably what is allowed in your meal plan.
  • Jack up on the workout routine. Even minimal physical activity like strolling, often alleviates constipation by speeding up the passage of food through the large intestine.
  • Get enough sleep into your daily schedule
  • Try using keto supplements, if you really wish.

Does Meal Skipping Help?

Although skipping meals is not the way to lose weight, on keto you can tailor your meal plan however you wish. However, it is recommended to take two to three hours between meals and eat your last meal at least three hours before going to bed. However, keep in mind that you should constantly track your daily calorie allowance.

Intermittent Fasting: To Do and Don’ts

Not only is keto extremely limited in terms of what foods can be eaten, but it also causes your body to transition from burning glucose to burning fat for fuel. The ketogenic diet might be a shock to your body on its own, so it's best to gain some insight on it before adding an IF regime.

All IF approaches should result in weight reduction by limiting your calorie intake, as long as you don't compensate by eating considerably more during the meal periods. In any case, take it slowly at first. For example, rather than plunging right into fasting for 24 hours, it is advisable to begin with a daily regimen of 14:10, which is considered the simplest to follow.

IF does not prescribe which foods to eat but emphasizes when to eat them. However, if both keto and IF are new to you, starting two regimes at once can be too difficult and intimidating.

Fat for Keto

For better understanding:

    Polyunsaturated fat-rich foods: fatty fish (sardines, mackerel, herring,salmon), eggs, chia seeds, flaxseeds, and walnuts.

    Monounsaturated fat-rich foods: avocados and avocado oil, olive oil, macadamias and their oil, almonds, and peanuts.

    Saturated fat-rich foods: butter, coconut oil, cheese, and cream.

Mono and polyunsaturated fats, particularly Omega 3 fatty acids, are heart-healthy fats that help significantly reduce the chance of developing heart disease. It is important to remember that saturated fats are the fats that raise the level of cholesterol in your blood. You should avoid eating saturated and trans fats at all costs. Saturated fats should account for no more than 10% of total energy consumption.

How to Tackle the Keto Flu?

A few days after starting keto, people have reportedly experienced blurry vision, a sort of brain fog and physical lethargy to the point of even being unable to walk up stairs. Excessive thirst, night sweats, inability to focus, nausea and headache from sugar and carb withdrawals are also other common symptoms. Keto flu typically lasts for about 2-5 days so don’t be too scared by the internet stories and know anyone can do it just as easily!

Keto flu is primarily caused by

1- An imbalance of electrolytes after starting the keto diet and/or dehydration.

2- Also, fat soluble toxins are now being released at the same time, so your liver is now working double shifts to eliminate them.

What to Do?

  • Replacing that with electrolytes is always an effective cure. Stuff like lemon juice and enough sodium, magnesium and potassium enriched drinks usually help keep your body balanced and see if it helps.
  • NAC Supplements also help in reducing or even preventing keto flu symptoms as they typically support phase 1 and 2 of your liver detoxing. Most people need more supplementation and if nothing else, having a mug full of salty broth or bouillon also helps.

What can I drink while doing Keto?

Avoid carbonated beverages. It contains little to no sugar or calories. They also contain a lot of chemicals and artificial components, such as sweeteners. These elements are heavy in artificial compounds, which might trigger your body to seek more sugary foods. Alcoholic beverages (with the exception of liqueurs like vodka and whiskey) are also high in carbs and should be avoided.
As for hydration, water is very important in keto. It not only helps tackle keto flu, but also gives your body the strength to strive through ketosis. So, try to drink at least two liters of water every day. Tea and coffee are also okay with or without milk or cream. Instead of sugar, it is advised to use stevia or monk fruit as sweeteners.

Why you are not losing weight faster?

You hear a word from your friend about how she is losing so much weight on her dieting journey through the keto diet and decide to check it out. What you do not realize is that keto is a low carb-high fat diet, and you cannot follow the same food regime that your friend is following. Your weight target is different, body is different and metabolism rates are also different- The portion of carbs you intake will not be the same as your friend. You may need to consume more proteins than your friend and you might even have some genetic issues with completely relying on fats in the first place. For this reason, once again, have a doctor or dietitian plan out your diet to help your body sustain the journey of ketosis.

Check how your clothes fit, how strong you've gotten, and your body measurements before you underestimate your progress based on your scales. Perhaps you've merely reached a plateau in terms of weight, but you've already started transforming.

How To Quit Keto?

Coming off keto is a similar process of unlearning, just like how you began and prepared your body for it. Quitting keto also requires your body to be educated and prepped for the consequences.
First 2 weeks, focus on carbs that are high in protein and fiber and are slowly digested. Reduce your fat intake gradually while increasing your diet of lean proteins, veggies, and healthy carbs.
Keep in mind that because carbohydrates include water, you may normally gain a few pounds after reintroducing them into your diet.

The worst thing you can do to quit keto is to immediately start binging on munchies. Do not immediately start increasing your sugar consumption. Keep in mind that because carbohydrates include water, you may normally gain a few pounds after reintroducing them into your diet.

Choose mostly veggies and fruits to offer your body with an abundance of antioxidants, phytonutrients, and fiber. Fruits and vegetables, whole grains, beans, and legumes are also wonderful alternatives. Consuming a variety of foods is the most effective strategy to maintain your blood sugar levels and avoid energy peaks and crashes. And also, avoid all processed foods.