Ketogenic diet, what to eat and what to avoid

by | 16 Aug 2023 | Health

The ketogenic diet is a low-carbohydrate diet that, in some cases, involves the consumption of very high levels of fat, as well as moderate amounts of protein and very small amounts of carbohydrates.

When following a ketogenic diet, the body switches from using glucose as the primary source of energy to using ketones, which come from proteins and fats found in many foods such as meat, dairy products, fish, vegetables

This change is the result of an enzyme called citrate lyase that breaks down acetyl-CoA into acetoacetate, which is then converted to acetone by another enzyme called acetoacetyl-coenzyme A (ACO).

It is also believed that when carbohydrates are not available, other sources, such as fat or protein, are used.


What to eat and what to avoid on the ketogenic diet

The ketogenic diet is based on a drastic reduction of carbohydrates, which causes the body to burn fat instead of glucose. This process is called “keto-genesis.”

What to eat on the ketogenic diet?

Most of the calories should come from fat, followed by protein and finally carbohydrates. Good fats include olive oil, avocado and coconut butter.

Lean proteins such as white or red meat, poultry, eggs and fish are also okay.

Carbohydrates should be avoided almost completely, but some vegetables such as green leafy vegetables are allowed.


Fatty foods in the ketogenic diet

In the ketogenic diet, fats are the key element. Carbohydrates are limited and the focus is on eating healthy fatty foods for most of the energy needs

This means that it is important to choose your foods well during this type of dietary regimen.

The idea behind it is simple: by receiving a small amount of carbohydrates, the body can derive a minimal amount of energy from glucose, which is no longer sufficient for sustenance.

As an alternative source it must then use fats by setting in motion what is known as ketosis.

This process seems to be particularly effective in burning fat.


How to add carbohydrates to a ketogenic diet

If you want to add carbohydrates to a ketogenic diet, it is important to choose foods that are low on the glycemic index and high in fiber. Carbohydrates to avoid are those with a high glycemic index, such as sweets and starchy products.

Instead, good carbohydrates to eat are those with a low glycemic index, such as dark green vegetables, lentils, beans, and other legumes.


Staying hydrated and consuming amino acids

Water is essential for overall health, but it is especially important when following a ketogenic diet.

Sparkling water, then, can be considered as a replacement for the classic carbonated drink.

If you want to add a little extra flavor, try fresh mint or lemon peels to put in the water.

This is because your body can release more water during this type of dietary regimen.

So be sure to drink plenty of water throughout the day.



This diet is a very effective for losing weight. However, there are a few things to consider when following this type of diet regimen, and it is very important to be followed by a Nutritionist who specializes in the Ketogenic Diet.

The key to a successful ketogenic diet is to limit carbohydrates so that you enter a state of ketosis, in which the body burns fat as an energy source.

Therefore, one should focus on consuming lean proteins, healthy fats and low-carb vegetables. Foods such as bread, pasta and rice should be avoided.