How the Keto Diet Works?
In regimented keto diets, only 10% of total calories per day (about a measly 20 grams!) come from carbs, 20% from protein, and a whopping 70% from fats. Since our bodies preferentially use carbs for energy, cutting them means we have to use something else to keep orgaWhen you eat something high in carbs, your body will produce glucose and insulin.

Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefitsns functioning. Our bodies then turn to the glucose stored in our muscles as glycogen for fuel.

Health benefits:
1. Low-Carb Diets Kill Your Appetite (in a Good Way)
2. Low-Carb Diets Lead to More Weight Loss
3. A Greater Proportion of The Fat Lost Comes From The Abdominal Cavity
4. Triglycerides Tend to Go Way Down
5. Increased Levels of HDL (the "Good") Cholesterol
6. Reduced Blood Sugar and Insulin Levels, With a Major Improvement in Type 2 Diabetes
7. Blood Pressure Tends to Go Down
8. Low-Carb Diets Are The Most Effective Treatment Known Against Metabolic Syndrome
9. Low-Carb Diets Improve The Pattern of LDL Cholesterol
10. Low-Carb Diets Are Therapeutic For Several Brain Disorders
11. Abundant Energy
12. May help reduce risk of cancer
13. Clearer Skin
14. Anti-Aging
15. Reduced Risk of Chronic Disease (Cancer, Auto-Immune Conditions,Depression,Anxiety,Neurodegenerative Processes,Autism,Chronic Fatigue,Fibromyalgia,Diabetes,Heart Disease.

What You Can Eat on a Keto Diet?
MEAT-chicken, pork, steak, ground beef, lamb, bacon, ham, turkey, sausage (in limited amounts and fattier cuts).
Most FATS and OILS-butter, coconut oil, olive oil, ghee, lard, avocado oil, mayonnaise.
Some VEGETABLES-cauliflower, cabbage, avocado, broccoli, zucchini, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, green beans, olives.
High-Fat DAIRY-heavy cream, cheese (soft and hard), cream cheese, sour cream.
NUTS-almonds, peanuts, peanut butter, almond butter, macadamia nuts, pecans, hazelnuts, walnuts.
SEAFOOD-salmon, snapper, trout, tuna, cod, catfish, halibut, clams, oysters, lobster, crab, scallops, mussels.
BERRIES (Sparingly)-blueberries, blackberries, raspberries.
Artificial SWEETENERS (Sparingly)-stevia, sucralose.
ALCOHOL (Sparingly)-hard liquor, dry wine, champagne.
EGSS.
UNSWEETENED COFFEE AND TEA.
SPICES.

What You Can't Eat on a Keto Diet?
FRUIT-apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, etc.
GRAINS AND STARCHES-wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, sprouted grains.
ROOT VEGETABLES-potatoes (both sweet and regular), carrots, yams, parsnips, yuca, beets, turnips.
GRAIN PRODUCTS-cereal, bread, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, bagels, muesli, flour.
LEGUMES-black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils.
SWEETENERS-cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, corn syrup.
SWEETS-candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, custard.
SOME OILS-canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, sunflower oil.
ALCOHOL-beer, cider, sweet wines, sweetened alcoholic drinks.
SWEETENED DRINKS-juice, smoothies, soda, sweetened tea and coffee.
LOW-FAT DAIRY-skim milk, skim mozzarella, fat-free yogurt, low cheese and cream cheese.
SWEETENED SAUCES AND DIPS-ketchup, BBQ sauce, tomato sauce, some salad dressings and hot sauces.