Chế độ ăn Keto

Susan Piluk

This diet require 70% to 80%. Of your daily calories to be fat. While only 10% to 20% protein. You can eat sweets, but you need to stay in your daily carb limit.

Carolyn Long

I find I can't cut out a lot of carbs so you just have to learn your body type and what it can handle. 

Roy Rogers

Fat: 70-80% of your daily calories should come from fat. This is your body's main source of fuel on keto. Examples include olive oil, avocado, fatty fish, nuts, and seeds.
Protein: 20-25% of your daily calories should come from protein. Protein is important for building and repairing tissues, and it also helps you feel full. Examples include meat, poultry, fish, eggs, and cheese.
Carbs: Less than 5% of your daily calories should come from carbs

Courtney Todd Bollenbacher

I think the healthy fats are your main source of energy. 

Eden

In a ketogenic diet, the primary focus is on consuming high-fat foods, with moderate protein intake and very low carbohydrates. Here’s how these macronutrients are prioritized:
Macronutrient Priorities1. Fat
Fat is the cornerstone of the keto diet, making up about 70-75% of your daily caloric intake. High-fat foods include avocados, nuts, seeds, olive oil, coconut oil, butter, and fatty cuts of meat. Fat is essential for maintaining ketosis, where your body burns fat for fuel instead of carbohydrates.
2. Protein
Protein should make up about 20-25% of your daily intake. It’s important to consume moderate amounts of protein because too much protein can be converted into glucose in the body, which can interfere with ketosis. Good sources of protein include meat, poultry, fish, eggs, and dairy products.
3. Carbohydrates
Carbohydrates are restricted to about 5-10% of your daily intake, typically around 20-50 grams per day. Focus on low-carb vegetables (like leafy greens, broccoli, and cauliflower) and avoid high-carb foods such as grains, sugars, and starchy vegetables.
Sweets on KetoTraditional sweets that are high in sugar are not compatible with the keto diet because they contain too many carbohydrates. However, there are keto-friendly sweet options:

1. Natural Sweeteners
Use low-carb sweeteners like stevia, erythritol, or monk fruit instead of sugar. These sweeteners don’t raise blood sugar levels and can be used in moderation.
2. Keto Desserts
Many recipes are available for keto-friendly desserts such as fat bombs, keto cheesecake, and chocolate made with high-cocoa content and no added sugar. These desserts typically use almond flour or coconut flour instead of regular flour and are sweetened with keto-approved sweeteners.
3. Dark Chocolate
Opt for dark chocolate with at least 70% cocoa content and no added sugar. Even then, it should be consumed in moderation.



SummaryIn a ketogenic diet, the primary focus is on high-fat foods, with moderate protein and very low carbohydrate intake. While traditional sweets are not allowed, there are many keto-friendly alternatives that can satisfy your sweet tooth without disrupting ketosis. Ensuring a balanced intake of these macronutrients will help you maintain ketosis and achieve your health and weight loss goals.