Keto Diet: Benefits, Recommended Foods, Recipes, State of Ketosis, Side Effects and Recommendations

It is low in carbohydrates to get the body to produce ketones in the liver as an energy source.

The Keto Diet or Ketogenic diet induces the body into a state of ketosis.

Ketosis is the decomposition of existing fats in the liver. It is generated by the body as a defense process when it detects that there is no food intake or is very little, which helps survive for longer.

The ketogenic diet speeds up the metabolic process by eliminating carbohydrate overload.

Benefits of the Ketogenic Diet

This feeding style allows immediate weight loss by turning the body into a fat-burning machine and significantly decreasing insulin levels.

Some specialists suggest that this diet controls or prevents the possible suffering from diabetes because of the low sugar levels of the ingested foods. Even type II diabetics should consider this diet as a habit to keep the disease stable.

Ketones also represent fuel for the brain, thus helping mental performance. This happens because by reducing carbohydrates from meals, the sugar peaks in the body are eliminated, allowing to concentrate.


Some studies suggest that the Ketogenic Diet helps people with epilepsy, decreasing the chances of an attack, which reduces the dosage of medicines.

Similarly, triglycerides and cholesterol levels that are altered by the accumulation of arterial fat improve because the eating habits suggested by this diet low in carbohydrates generate an increase in HDL and a decrease in LDL particles.

Blood pressure is usually linked to bad habits in the feeding process and overweight, so it tends to stabilize with the Ketogenic Diet.

Another critical factor is that the body becomes detoxified, which allows impurities in the skin to disappear, as in the case of acne .

The Ketogenic Diet, when compared with other low-fat diets, is more efficient when losing weight.

Recommended foods in a Keto Diet

The idea is that carbohydrates are minimal, at least an average of 15 grams per day.

To speed up the process of a state of ketosis, you should not eat refined carbohydrates such as pasta, cereals, or bread, nor is it recommended foods that contain starch such as legumes, beans, or potatoes.

Here is a more detailed list of food groups that should not be eaten:

  • Sugars: maple syrup, honey, agave, sugar.
  • Fruits: banana, apple, orange, mango, pear, and banana, among others.
  • Grains: corn, wheat, rice, cereals.
  • Tubers: yam, yucca, potato, and Aoyama, among others.

To have successful results in the dietary process of a Ketogenic Diet, you should eat:

  • Vegetables: spinach, lettuce, kale, broccoli, and cauliflower, among others.
  • Meats: lamb, fish, chicken, turkey, and beef, among others.
  • Dairy products: hard cheeses and milk cream, among others.
  • Fats: butter, coconut oil, salad dressings with fatty ingredients.
  • Fruits: blackberry, raspberries, strawberries, avocado, and berries.
  • Sweeteners: erythritol, and stevia, among others.
  • Other foods: nuts, sunflower seeds, macadamia, and peanuts, among others.

The proteins should be consumed as necessary, incorporating the fats in the rest of the day’s calories and only 5% of carbohydrates.

Sometimes these types of diets often stimulate appetite, so it is necessary during the day to eat seeds, cheeses, nuts, or peanut butter, but this can decrease the process of ketosis.

Recipes for a Keto Diet

It is always essential to assist a nutritionist before deciding to seek a diet that allows weight loss healthily and progressively; attending a medical consultation can make a general check that allows the specialist to find the ideal diet for each person.

However, the Ketogenic Diet can be a favorable option that allows reducing in a short time. Here are some examples of the most common recipes:

  • Stuffed mushrooms with pesto.
  • Chicken Caprese
  • Egg salad

Characteristics of a state of ketosis

To discover if the body is in a state of ketosis, the following symptoms must be present:

  • Dry mouth and constant thirst sensation.
  • Temporary bad breath
  • Increase in body energy
  • Increase in urine.

Side effects of a Keto diet

Often, the problems are related to dehydration or lack of micronutrients (vitamins) in the body, so all people who decide to start with this diet must drink plenty of water daily and eat foods with micronutrients.


For better results, it is always essential to acquire an exercise routine during and after the Keto or Ketogenic Diet.