Keto Diet
A guide to the keto diet: how ketosis works, foods to eat and avoid, benefits, risks, and tips for starting a ketogenic diet as a beginner.
What Is the Keto Diet?
The keto (ketogenic) diet is an eating pattern that is very low in carbohydrates, high in healthy fats, and moderate in protein. The goal: to shift the body from burning glucose (from carbs) to burning fat as its main energy source — a condition called ketosis.
This diet was originally developed in the 1920s to help pediatric epilepsy patients. In recent decades, keto has become popular as a weight loss method because of its ability to efficiently burn body fat.
How Ketosis Works
Normally, the body uses glucose (from rice, bread, sugar) as its main fuel. When you drastically reduce your carbohydrate intake (usually below 20-50 grams per day), glucose stores run low and the body starts looking for an alternative energy source.
Products You Might Need
* Affiliate links — you can help support KulinerBDG by shopping through them
This is where fat comes in. The liver breaks down fat into molecules called ketones, which are then used by the whole body (including the brain) as fuel. This process usually starts happening after 2-4 days of consistent carb reduction.
- 70-75% fat — main energy source
- 20% protein — maintains muscle mass
- 5-10% carbohydrates — usually 20-50 grams per day
Recommended Foods
- Healthy fats: olive oil, coconut oil, avocado, butter
- Protein: beef, chicken, fish (salmon, sardines, tuna), eggs
- Low-carb vegetables: spinach (bayam), kangkung (water spinach), broccoli, cauliflower, zucchini, asparagus
- Cheese and cream (full-fat, no added sugar)
- Nuts & seeds: almonds, walnuts, chia seeds, flaxseeds
- Seasonings: salt, pepper, turmeric, ginger, garlic
Foods to Avoid
- Rice, bread, noodles, pasta — all high-carbohydrate sources
- Sugar — including brown sugar, honey (in large amounts), syrup
- Sweet fruits — bananas, mangoes, grapes (low-sugar fruits like strawberries are still okay in small amounts)
- Starchy vegetables: potatoes, corn, sweet potatoes
- Sweet drinks: packaged fruit juice, soda, sweet tea
- Processed foods: chips, biscuits, packaged frozen foods
Benefits of the Keto Diet
- Rapid weight loss — especially in the first few weeks, as the body releases a lot of water that was bound to glycogen
- Reduced hunger — fat and protein keep you feeling full longer than carbohydrates do
- More stable blood sugar — very helpful for those with insulin resistance or prediabetes
- Improved mental focus — many keto practitioners report mental clarity after the adaptation period
- Lower triglycerides — some studies show improvements in blood lipid profiles
Things to Keep in Mind
- "Keto flu" — in the first 1-2 weeks, you may feel weak, dizzy, nauseous, and easily irritable. This is normal — your body is adapting. Make sure to drink plenty of water and get enough electrolytes (salt, potassium, magnesium).
- Hard to sustain long-term — very strict carb restriction can feel socially difficult (not being able to eat rice at all during meals with others).
- Risk of fiber deficiency — without grains and much fruit, fiber intake can drop. Eat more green vegetables.
- Not suitable for everyone — pregnant/breastfeeding women, people with kidney disorders, or a history of eating disorders should consult a doctor first.
- Bad breath — excess ketones can cause a distinctive bad breath (like a fruity smell). It usually decreases after a few weeks.
Sample One-Day Menu
| Time | Menu |
|---|---|
| Breakfast | 3 scrambled eggs cooked in butter + half an avocado + black coffee with no sugar |
| Lunch | Grilled chicken salad with parmesan cheese, olive oil, and green vegetables |
| Snack | A handful of almonds + sliced cheddar cheese |
| Dinner | Grilled salmon with sautéed broccoli and cauliflower, garlic butter sauce |
Tips for Starting the Keto Diet
- Reduce carbs gradually — don't jump straight from 300g to 20g per day. Lower it slowly over 1-2 weeks.
- Stock up on keto-friendly foods at home — eggs, avocado, cheese, butter, coconut oil, green vegetables, meat, fish.
- Drink at least 2-3 liters of water per day — keto makes the body lose fluids faster.
- Add salt and electrolytes — this prevents keto flu. You can get them from bone broth, Himalayan salt, or electrolyte supplements.
- Don't be afraid of fat — it's your main fuel source now. Olive oil, avocado, and nuts are your good friends.
- Mentally prepare for the transition period — the first week is the hardest. After that, it usually gets much easier.
Who Is It Suitable For?
The keto diet can be an effective choice for people who want to lose weight quickly, control blood sugar (especially those with type 2 diabetes — under a doctor's supervision), or who feel more comfortable with a high-fat eating pattern.
But this diet isn't suitable for everyone. If you feel tortured without rice or bread, consider the low-carb diet, which is more flexible, as an alternative.
Frequently Asked Questions
Can I eat fruit on keto?
How long does it take to enter ketosis?
Is the keto diet safe long-term?
Looking for matching recipe inspiration?
Explore the recipe collection at KulinerBDG — easy to adapt to your diet.
Browse Recipes →
