Perfect Keto Diet, List of What You Can and Cannot Eat



Foods allowed and to be avoided in the perfect keto. If losing weight quickly while consuming almost unlimited amounts of fat seems too good to be true, followers of the keto diet, also called the ketogenic diet (or keto diet) claim the opposite. Supporters of this fashionable diet,

Authorized and Avoidable Foods in the Perfect Keto

If losing weight quickly while consuming almost unlimited amounts of fat sounds too good to be true, followers of the keto diet, also known as the ketogenic diet (or keto diet) claim the opposite. Proponents of this trendy, high-fat, low-carbohydrate diet actually swear that it clears the brain while lowering the weight on the scales. So how does eating perfect keto diet foods make you lose weight when you eat bacon, butter, and cheese? Read on for the details and learn what foods you can (and can't!) Eat with this diet.

Carbohydrates (5-10% of calories)

Approximately 40 grams of carbohydrates per day on a 2,000 calorie diet.
“By significantly limiting your consumption of glucose, the main source of energy for your cells, you reduce the secretions of insulin in your body. And as low glucose levels come in, the body is forced to use what is stored in the liver, then in the muscles, "says Rania Batayneh, MPH, author of The One One One Diet: The simple 1: 1: 1 formula to lose weight quickly and permanently. After three or four days, all the stored glucose is used up.
"For an alternative energy source, your liver will begin to transform fat into ketones, which will then be released into the blood and used by your cells as an energy source. Basically, your brain and muscles will be fueled by fat rather than carbohydrates, ”says Michelle Hyman, registered dietitian.
By eating noodles or other carbohydrate-rich foods, you will put your body back into glucose burning mode; on the other hand, by eating too little, you will probably feel your energy lowered. Most people who follow the keto diet aim to eat between 20 and 50 grams of carbohydrates per day to maintain this condition called "ketosis" by burning ketones.
It is however very important to select the right sources of carbohydrates, especially those found in fruits and vegetables rich in fiber and water which also help to naturally stimulate your hydration and keep your digestive system healthy. Not sure if a choice of products is low in carbohydrates? Use options grown on the surface (leafy vegetables, peppers, and stem-shaped vegetables) rather than underground (root vegetables such as potatoes, carrots, and parsnips), as they generally offer fewer carbohydrates.

Good examples of dietetic foods based on perfect keto-carbon:

  • Tomatoes
  • Eggplant
  • Asparagus
  • Broccoli
  • Cauliflower
  • Cucumbers
  • Peppers
  • Celery
  • Brussels Sprouts
  • Zucchini

Proteins (10-20% of calories)
In a 2,000 calorie diet, the keto diet provides approximately 70 grams of protein per day.
Proteins are essential for building muscle cells and burning calories. Eat too much or too little as part of your diet and you will end up sabotaging your goals on the scale. In the absence of carbohydrates and protein, for example, if you stick to the very low carbohydrate content of the Keto diet and consume more fat and less protein than recommended, your body will turn to muscle tissue as a source of energy. This, in turn, will reduce your overall muscle mass and the number of calories you burn at rest.
Eat more protein than you need (as a result of this breakdown of macronutrients, this would amount to something more than a 170-gram steak and a 120-gram chicken breast) and you would be under pressure excessive kidney function. In addition, your body will convert excess protein into carbohydrates for energy. This is exactly the opposite of the goal of the keto diet.
In the perfect keto diet, about 15% of the calories should come from high-fat protein sources like the ones below. Some, like Greek yogurt, eggs, and cheese, provide important vitamins to strengthen your hair, eyes, and immune system.
Although processed meats like sausage and bacon are technically allowed in the diet, they should be limited since they are high in sodium.

Good examples of protein diet foods:


  • Chicken, dark meat if possible
  • Turkey, dark meat if possible,
  • Beef
  • Fish and Seafood, in particular fatty fish such as Salmon, Sardines, Tuna, and Mackerel
  • Lamb
  • Egg
  • Natural Cheeses
  • Plain Greek Yogurt without Sugar
  • Whole milk ricotta,
  • Whole milk cottage cheese.
  • Olive Oil
  • Avocado Oil
  • Olives
  • Lawyers
  • Linseed
  • Chia Seeds
  • Pumpkin Seeds
  • Sesame Seeds
  • Hazelnut
  • Natural Nut Butters, no added sugar.\

Whenever possible, choose organic products, raised on pastures and fed on grass, for meat and poultry.
Fat (70-80% of calories)
In a 2,000 calorie diet, approximately 165 grams of fat is needed per day.
This is where most of your consumption comes in. Several studies have shown that eating a higher fat diet can reduce cravings, cravings, and appetite-stimulating hormone levels, including ghrelin and insulin.
It is time to forget the 1980s strategy of reducing or eliminating fat. When you prepare your food supply for the keto diet, you need to fill up on fat. And don't worry about dietary cholesterol, a factor in the amount of animal protein you eat. For the healthiest blood cholesterol levels, focus instead on consuming a higher ratio of unsaturated fat (flaxseed, olive oil, nuts), avoiding saturated fat as much as possible (lard, red meat, palm oil, butter).
Since you consume a large majority of the calories from fat, it is essential to focus on options that are less likely to block your arteries and increase your risk of cancer.

Good examples of food sources of dietary fat:

What to avoid

It is easier to respect the macronutrient framework of the perfect keto diet by avoiding these foods:

  • Beans, Peas, Lentils, and Peanuts
  • Grains, such as Rice, Pasta and Oats
  • Low-Fat Dairy Products
  • Added Sugars and Sweeteners
  • Sugary Drinks, including Juices and Sodas
  • Traditional Snacks, such as Potato Chips, Pretzels, and Crackers
  • Most Fruits, except Lemons, limes, Tomatoes and small portions of Berries
  • Starchy Vegetables, including Corn, Potatoes and Peas
  • Trans Fats, such as Margarine or other Hydrogenated Fats
  • Most Spirits, including Wine, Beer and Sweet Cocktails



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