keto diet 2020

What is a keto diet?

Keto diet is a low carbohydrate and high-fat diet. It lowers the blood sugar and insulin level of our body. The diet forces the body to burn fats rather than carbohydrates.

If you are thinking about adopting a Keto Diet you come to the right blog post. There is a whole list of food items you can have while you are keto Diet.

Get your customize keto diet – Click here

keto diet


How does the Keto Diet work?

In Keto Diet, your whole body energy source is changed from carbs to fat. Two types of Keto diet are Ketosis and Gluconeogenesis


In Ketosis the source of energy for our body is Shifted towards fat.

This is a metabolic state in which fat provides most of the fuel for the body and moves away from Glucose, carbohydrates.

It does take a few days. People face some adverse side effects, also known as keto flu, in initial days.

  1. GI Discomfort
  2. Nausea
  3. Brain fog
  4. Irritability


In Gluconeogenesis, Your body produces glucose because all cells can’t function on fats. So energy sources become glucose for some cells.

Normal diet

normal diet percentage of fats

Keto diet

keto diet percentage of fats

Is Keto good for lose weight ?

You use fat as the source of energy. So, you are burning a lot of fat in your body.

Because your fat is very satiating, makes you feel full.

Is Keto is good for the brain?

Some people feel that they feel more focused and sharper when on the Keto Diet. But researches don’t find any of this till now. So, we can’t claim this for now.

Some people also claim they feel nausea which is why they can’t focus.

How long should I do a keto diet?

One should follow a keto diet for 1-2 months maximum.

Is Keto Diet hard in India?

No having a keto diet in India is not hard, people often do keto dieting. This list given below is especially for Indians who want to do this Diet. 

Keto Diet list of foods

If you are wondering on a keto diet what to eat? Don’t worry Keto diet list of foods given below.

Oils you can use

For frying 

  • Ghee
  • coconut oil
  • mustard oil
  • Saute
  • Butter
  • virgin olive oil

Salad dressing

  • Extra virgin oil


Fatty fish 

  • Catfish
  • Cod
  • Salmon
  • Trout
  • Tuna
  • Makerel
  • Halibut

Shell Fish

  • Clams
  • Crab
  • Lobster
  • Squid
  • Oyster
  • Scallops


  • Ground beef
  • steak
  • chicken
  • duck
  • quail
  • goat
  • lamb
  • pork
  • ground pork
  • pork chops
  • ham
  • bacon
  • sausage
  • organ meats

All forms of eggs

  • Nut butter
  • Almond butter
  • macadamia nut butter
  • cashew butter
  • peanut butter

Nuts and seeds

  • Almonds
  • walnut
  • pinenut
  • macadamia nut
  • brazil nuts
  • pecan nut
  • sunflower seeds
  • pumpkin seeds
  • avoid – pista and kaju


  • Palak / kale leaves
  • lettuce leaves
  • broccoli and cauliflower
  • cabbage
  • mushrooms
  • green beans
  • capsicum
  • tomato
  • limited- garlic and onion


  • Berries- Blueberries
  • blackberries
  • straw berries
  • Jamun
  • phalsa
  • karbande

Dairy products

  • Raw and organic
  • greek yogurt
  • heavy whipping cream
  • paneer
  • Peta/ swiss cheese
  • cheese spreads
  • cream cheese
  • sour cream
  • mozzarella cheese
  • brie/ blue cheese

You can drink sugarless tea in the first and second week of tea twice a day but in week three you have to stop consuming tea even try to reduce consuming dairy products


  • Vegetables and bone broth
  • Bullet coffee
  • black coffee
  • black tea
  • green tea
  • coconut milk
  • almond milk
  • lemon water

You should avoid alcohol


  • salt
  • chili
  • pepper powder
  • cinnamon
  • cumin seeds
  • oregano
  • basil
  • cilantro
  • parsley
  • rosemary
  • thy


  • mustard sauce
  • hot sauce
  • mayonnaise
  • Worcester shire sauce

Salad dressing

  • ranch salad
  • caesar salad
  • vinaigrette salad


  • stevia
  • sucralose
  • erythritol

Should pregnant women do keto dieting?

Always ask your doctor before doing any change in your diet.

Some keto diet side effects

  • Nutritional deficiency
  • Increase in bad (LDL) Cholesterol
  • Kidney Issues
  • Bone Issues
  • Increase Cancer Risk

This diet shows instant results that’s why people often do it, but we will suggest you to do exercise with normal diet plan and yoga for long term results.

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