A keto diet, short for ketogenic diet, is a low-carb, high-fat diet that encourages the body to enter a state of ketosis. In this state, the body uses ketones, produced from fat, as its primary source of energy instead of carbohydrates.

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On a keto diet, you can primarily consume foods that are low in carbohydrates and high in healthy fats. This includes meat, fish, eggs, dairy, non-starchy vegetables, nuts, and seeds. It’s important to limit your intake of grains, sugars, fruits, and high-carb vegetables.

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Protein is an essential macronutrient in a keto diet, but it’s important to consume it in moderation. Consuming too much protein can potentially hinder ketosis as the body can convert excess protein into glucose. Aim for a moderate protein intake and prioritize fats as your main energy source.

Understanding protein intake on a keto diet

While fruits contain natural sugars and carbohydrates, many fruits are high in carbs and can impact ketosis. However, you can enjoy small portions of berries, such as strawberries and raspberries, which have lower carb content. It’s important to track your overall carb intake to maintain ketosis.

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Alcohol can hinder ketosis as it is processed by the liver, diverting its focus away from converting fat into ketones. However, some alcoholic beverages are lower in carbs and can be consumed in moderation. Stick to dry wines, spirits, and low-carb beers, but be mindful of their potential effects on your progress.

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Traditional sweeteners like sugar and honey are high in carbohydrates and not suitable for a keto diet. However, there are several low-carb sweeteners available, such as stevia, erythritol, and monk fruit, that can be used as alternatives. These sweeteners have minimal impact on blood sugar levels and can still satisfy your cravings.

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