What Is Keto About

  1. Keto is a Lifestyle of Eating

Keto is not really a diet it’s a metabolic state with more ketone bodies in the blood, you just eat low-carb meals, which means you replace carbs with high fat meals. Not only you’ll lose weight faster, you’ll also strengthen your immune system.

Normally, the body extracts energy from the carbohydrates supplied by food – it is therefore dependent on the supply of carbohydrates. If these carbohydrates are missing, the body has to help make use of an alternative energy source: FAT

In the liver, fats are then converted into ketone bodies, which are used instead of carbohydrates to generate energy and maintain the performance of the brain. This state of energy production is called “ketosis” and is the principle on which the ketogenic diet is based.

Ketogenic nutrition:

  • Very low carbohydrate food
  • Liver produces ketone bodies from fatty acids
  • Fat burning extremely elevated
  • Insulin secretion minimal
Avocado Fat
70-75% Fat (124-133g per day)
Eggs Proteins
20-25% Protein (80-100g per day)
Raspberry Carbs
5-10% Carb (20-50g per day)





Instead of burning sugar for energy, your body is burning fat for energy, it’ll turn your body into a fat burning machine.


Keto Health Benefits:

  • Anti-Aging
  • Better Concentration
  • Better Sleep
  • Fat Burning
  • Increased Endurance
  • Increased Energy
  • Less Allergy Problems
  • Less Hunger and Appetite
  • Mental Clarity
  • Reduced Inflammation
  • Reduced Risk of Chronic Disease


Inflammatory Diseases Symptoms

If you start with keto your body will begin decreasing inflammation.
Inflammation is the cause of many different diseases such as:

  • Alzheimer’s Disease
  • Cancer
  • Diabetes Inflammation
  • Epilepsy
  • Erythema
  • Heart Disease
  • Migraine Headaches
  • Multiple Sclerosis (MS)
  • Neurological Condition
  • Parkinson’s Disease
  • Polycystic Ovary Syndrome (PCOS)

It’s scientifically proven that people who eat keto reduce the risk factors of the mentioned conditions and many more. Keto increases weight loss, burning fat throughout the body as energy along with detoxification keeping you healthier!


Foods to Avoid on Keto

  • Alcohol   Junkfood
  • Apples
  • Apricots
  • Bananas
  • Beans High Carbs
  • Beer
  • Breads
  • Candies
  • Cakes
  • Cereals
  • Cherries     High Sugar Fruits
  • Chickpeas
  • Chocolates
  • Cookies
  • Corn
  • Dates
  • Donuts
  • Dried fruit
  • Edamame
  • Energy drinks Cereal Rice Pasta
  • Grains
  • Grapefruit
  • Grapes
  • Honey
  • Kiwi Soft Drinks
  • Mangos
  • Maple Syrup
  • Melons Orange
  • Oats
  • Pastas   Bowl-Chocolates
  • Peach
  • Pineapple
  • Plum
  • Potato
  • Rice   Cereal Bowl
  • Sodas / Juices
  • Soy Milk
  • Sugar
  • Sweets
  • Sweet potato
  • Wheat
  • Yogurt


What to Eat on Keto


  • Blackberry (eat small portions)
  • Lemon Raspberry Blackberry Strawberry
  • Lime
  • Olive
  • Raspberry (eat small portions)
  • Strawberry (eat small portions)

Nuts and Seeds:

  • Almonds     Nuts
  • Brazil nuts
  • Chia seeds
  • Macadamia nuts
  • Peanuts
  • Pecans Pumpkin Seeds Sunflower Seeds Flax Seeds Chia
  • Pistachios
  • Sesame seeds
  • Sunflower seeds


  • Bacon   Cheese
  • Beef
  • Cheese
  • Chicken
  • Cottage cheese
  • Deer Bacon
  • Duck
  • Goat
  • Goose
  • Lamb Meats
  • Rabbit
  • Salami
  • Sausages Sausages
  • Sheep
  • Wild boar/turkey


  • Bass Fish Meat
  • Eel
  • Grouper
  • Halibut
  • Herring
  • Mackerel Tuna Steak
  • Mahi-Mahi
  • Perch
  • Red snapper
  • Salmon
  • Sardines Salmon Tuna
  • Tilapia
  • Trout
  • Tuna
  • Sole


  • Clams Weichtiere Seafood
  • Crabs
  • Lobster
  • Mussels
  • Oysters
  • Scallops Mussels
  • Shrimp
  • Squid
  • Octopus


  • Artichokes Green Vegetables
  • Asparagus
  • Broccoli
  • Brussels sprouts Tomatoes
  • Cabbage
  • Cauliflower
  • Chives
  • Cucumber
  • Eggplant   Onion Garlic
  • Garlic
  • Kale
  • Kimchi
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Okra   Broccoli
  • Olive
  • Onions
  • Pak Choi
  • Parsley
  • Peppers
  • Pumpkin
  • Radishes
  • Rhubarb
  • Sauerkraut
  • Scallions Vegetable Assorted
  • Seaweed
  • Shallots
  • Spinach
  • Swiss chard
  • Tomatoes
  • Zucchini


  • Almond milk Coffee Tea
  • Apple cider vinegar drinks
  • Coconut milk
  • Coffee (unsweetened)
  • Dry red wine Lemon Lime Juice
  • Lemon and Lime juice (small amounts)
  • Tea (unsweetened)
  • Water


High Fat Foods for Keto

  • Avocado / Avocado oil
  • Butter
  • Coconut butter / Coconut oil
  • Cream cheese
  • Eggs Butter Olive Oil
  • Half and Half
  • Heavy cream
  • MCT oil
  • Olive oil
  • Whole cream


Sweeteners for Keto

  • Erythritol
  • Monk fruit
  • Stevia Keto Sugar
  • Swerve sweetener
  • Xylitol
  • Yacon Syrup


Keto Tips

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  1. Mymoena

    Keto – one of my favourite diets which have changed my whole lifestyle to a healthier me.
    great info shared here. All the foods in Keto are foods I love anyway so it’s a Win-Win.

  2. Jeffrey Teo

    Interesting article on Keto diets. Does Keto diets help to lose weight ? I am also surprise on the long list of food to abstain from including Apples, Apricots and Bananas which all are my favourite. What exactly is the effect if we still eat those food in your list on “Food to avoid on Keto” ?

    • Anh-Tu & Sigmund

      Hi Jeff!

      Those foods spike insulin levels resulting in weight gain. Keto is a low carb high fat lifestyle, when you are ketogenic or in (Ketosis) the body is consistently in a fat burning state 24/7. Foods high in carbs/sugar will kick you out of Ketosis. Basically Keto keeps your insulin levels low so that the body isn’t triggered to store fats especially in the wrong places :))

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