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Aim: induction ketosis, a metabolic state in which the body burns fat as its main source of energy, producing ketone bodies.
In a nutshell:
- 🔽 Reduced Carbohydrates
- ⚖️ Moderate protein
- 🔼 Increased healthy fats
What Foods Are Allowed in the Keto Diet? 🥩🥑🧀
Recommended foods:
- Fatty meat and fish (salmon, mackerel, beef, pork, chicken with skin)
- Eggs 🍳
- Ripe and fatty dairy cheeses (sour cream, butter, mascarpone)
- Healthy oils (olive, coconut, avocado, ghee)
- Avocado, olives, nuts and seeds
- Low-carb vegetables (broccoli, cauliflower, zucchini, spinach, cabbage)
To avoid completely:
- Bread, pasta, rice, potatoes, corn, dried beans
- Sweets, juices, sugary alcohol
- Fruits rich in sugar (bananas, grapes, mangoes)
Health benefits ✅
The Keto diet was originally used in the treatment of epilepsy, but today it also has other researched benefits:
- 🔥 Fast weight loss (by burning fat)
- ⚡ Stable energy (no sugar crash)
- 🧠 Mental clarity and concentration
- 📉 Triglyceride reduction and HDL cholesterol increase
- Can improve insulin sensitivity and insulin resistance
Who is it recommended for?
- People with obesity or insulin resistance
- Those who want to speed up the process of losing weight
- People who experience large energy fluctuations after high-carbohydrate meals
- Endurance athletes (in certain contexts)
NOT recommended without medical supervision for:
- People with serious kidney or liver disease
- Pregnant or lactating women
- People with eating disorders
For how long can it be held? ⏳
- The Keto diet isn't necessarily thought of as a “permanent lifestyle.”
- Many use it on the term short (2—6 months)for metabolic reset or weight loss.
- In the long run, it may require “carb cycling”or switching to a more flexible variant (moderate low-carb).
Can Keto be kept during sports or intense physical exertion? 🏋️ ♂️⚡
It depends on the type of activity:
- Strength sports or HIIT: performance may decrease at first (carbohydrates are the main fuel for explosive effort). Adaptation takes 3—6 weeks.
- Endurance sports: some athletes report stable energy and less need to recharge with carbohydrates.
- Solution: there is the variant Targeted Keto (TKD)— consume fast carbohydrates only before/after workouts.
Keto Diet and Intermittent Fasting ⏳🥑
Keto + intermittent fasting = very popular combination.
Why? Because:
- Fats provide satiety→ easier to stay between meals
- Entry into ketosis can be accelerated with post window
- Many use the scheme 8/16or even OMADon Keto for Fast Results
Do you want to know which diet suits you? Take the Free Questionnaire here!
Yes, but only fruits with few carbohydrates — examples: raspberries, strawberries, blackberries, blueberries (in small quantities).
If you have liver or kidney disease, yes — it should be avoided or kept under medical supervision only. For a healthy person, there is no solid evidence that it would adversely affect the organs.
Not totally, but get out of ketosis. It will take you 1—3 days to re-enter, depending on the level of carbohydrates you consume.
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