Keto Diet Guide
Introduction
The ketogenic diet, better known as keto, is much more than a trend: it is a nutritional approach that has helped millions of people improve their health, manage weight, and gain energy. Its foundation is simple: drastically reduce carbohydrates and increase healthy fats, so that the body enters a state called ketosis, where fat becomes the main source of fuel.
In this guide, you will find the basic principles of the keto diet, its main benefits, the foods you should prioritize and those to avoid, plus practical tips to begin your keto journey with confidence.
What is the ketogenic diet?
The keto diet is based on a specific macronutrient ratio:
- 70–75% healthy fats (avocado, olive oil, nuts, fatty fish)
- 20–25% protein (eggs, meat, chicken, fish, cheese)
- 5–10% carbohydrates (low-starch vegetables, some low-glycemic fruits)
The main difference from a traditional low carb diet is that in keto, carbs are reduced even further to achieve ketosis.
Benefits of the keto diet
When followed correctly, keto can offer multiple benefits:
- Steady weight loss without constant hunger.
- Increased energy and mental clarity.
- Healthier skin and stronger hair.
- Better hormonal balance and reduced inflammation.
Related articles: Weight management, Metabolism and keto diet.
Allowed foods
The key to keto is choosing the right foods. The most recommended include:
- Avocado, olive oil, coconut.
- Eggs, lean meats, fatty fish.
- Leafy greens, broccoli, zucchini, cauliflower.
- Nuts and seeds (almonds, walnuts, chia, flax).
- Aged and fermented cheeses.
Related article: What to eat on the keto diet?
Foods to avoid
To stay in ketosis, it is important to eliminate or minimize:
- Sugars and sweets.
- Refined flours and bread.
- Rice, pasta, potatoes, legumes.
- Ultra-processed foods and refined oils.
- Soft drinks and sugary beverages.
Related article: Keto diet guidelines.
Types of keto diets
There are several versions of the keto diet, adapted to different goals and lifestyles:
- Standard Keto (SKD): the most common and straightforward version.
- Cyclical Keto (CKD): allows specific days with more carbs.
- High-protein Keto: suitable for athletes.
- Vegan Keto: combines ketogenic principles with a plant-based diet.
Related articles: Cyclical ketogenic diet, Vegan ketogenic diet.
Common mistakes to avoid
- Cutting out too many healthy fats.
- Not drinking enough water.
- Ignoring vegetables and fiber.
- Expecting instant results without giving your body time to adapt.
Related article: Frequently asked questions about the keto diet.
How to get started step by step
- Learn the basics (you’re doing it right now!).
- Make a grocery list with keto-friendly staples.
- Start with simple meals: eggs and avocado for breakfast, fish and veggies for dinner.
- Keep track of your progress and how you feel.
Explore our Keto Recipes section to begin with easy and delicious dishes.
Conclusion
The ketogenic diet is not about deprivation it’s about rediscovering the joy of eating healthy with flavor. With the right foods and thoughtful recipes, you can enjoy energy, vitality, and wellness every day.
Start your journey today by exploring our [Keto Recipes] and [Lifestyle & Wellness] sections!
Disclaimer
The information provided on this site is for educational purposes only and is not intended as a substitute for medical advice or the guidance of a qualified nutritionist. Always consult a healthcare professional before making significant changes to your diet or lifestyle.