What are the primary principles and guidelines of the ketogenic diet?

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Before starting keto, you need to understand how it works. First, the body starts using fat as a source of energy rather than glucose. This switch may take two to three days, making you feel heavy-headed and nauseated, which is also referred to as 'keto fever'. Your keto diet may break if you eat carbohydrates more than recommended.

I suggest the following guidelines for the ketogenic diet:

1. Do not take any grains like wheat, rice, breads, or oats.

2. Avoid free sugars like sugar, fruits, colas, candies, dates, or figs.

3. Do not take starchy vegetables like potatoes, beetroot, carrots, radishes, and peas.

4. All green leafy vegetables are permitted.

5. Instead of dal or pulses, you can take 100 grams of sprouted moong daily.

6. Take good fat in the diet in the form of olive oil, virgin coconut oil, or ghee (one teaspoon a day). Avoid butter.

7. Including cheese cubes twice or thrice a week can be preferred.

8. Nuts, black olives, or cheese can be preferred as midmeals or snacks.

9. For protein sources, include paneer, egg whites, chicken, and fish.

10. When on a ketogenic diet, it is not advisable to have cheats as the body will no longer be in ketosis (explain).

11. I suggest taking a multivitamin tablet Supradyn every day after breakfast so that you do not have low energy levels.

12. It is very important to hydrate yourself well when on a ketogenic diet. Hence, consume about three to 0.79 to 1.05 gallons of fluids daily.

13. Clear liquids such as green tea, black coffee, bulletproof coffee, or lemon water can be taken.

14. Instead of normal milk, fat cream can be used and instead of normal curd, hung curd made of high-fat milk or Greek yogurt can be used.

I suggest checking your ketone levels when on ketosis or a urine strip test to understand the state of the body. Also, I suggest you get your detailed calculation done by an expert.

I hope this helps.

Do revert in case of any further queries.

Thank you.