The keto diet is a high fat, moderate protein, very low carbohydrate plan designed to shift your body into ketosis. By slashing carbs and emphasizing healthy fats, it trains your metabolism to burn fat and ketones for fuel instead of glucose.
Below is a detailed overview of what the keto diet consists of, including food lists, limits, sample meals, and practical guidance for everyday choices.
| Food Group | Typical Keto Choices | Net Carbs per 100 g | Serving Example |
|---|---|---|---|
| Non starchy Vegetables | Spinach, broccoli, zucchini, cauliflower | 2 6 g | 1 cup raw spinach |
| Healthy Fats | Avocado, olive oil, butter, MCT oil | 0 2 g | 1 tablespoon olive oil |
| Low Sugar Fruits | Berries, avocados, tomatoes | 3 8 g | half a cup of raspberries |
| Protein | Eggs, chicken, salmon, tofu | 0 1 g | 3 ounces cooked chicken |
| High Carb Foods to Avoid | Bread, rice, pasta, sugary drinks | 20 40 g | 1 slice wheat bread |
Macros and Daily Targets
How to Calculate Your Keto Macros
Standard keto guidelines aim for about 70 75% calories from fat, 20% from protein, and 5 10% from carbs. You can set targets based on your weight, activity level, and goals, then track using apps or a food journal.
Net Carbs vs Total Carbs
Focus on net carbs, which subtract fiber from total carbs, since fiber does not raise blood sugar. Keeping net carbs under 20 30 grams per day is common for staying in ketosis, though personal needs vary.
Allowed Foods and Meal Planning
Building a Keto Plate
A balanced keto plate includes a source of healthy fat, moderate protein, and plenty of low carb vegetables. Think leafy greens, salads topped with olive oil, stir fries with cauliflower rice, and snacks like nuts or cheese.
Sample Keto Day
Breakfast might be eggs cooked in butter with sautéed spinach. Lunch could be grilled chicken salad with mixed greens, avocado, and olive oil. Dinner might be baked salmon with roasted broccoli and a side of cauliflower mash.
Foods to Limit or Avoid
High Carb and Processed Items
Steer clear of sugary snacks, bread, pasta, rice, potatoes, and many baked goods. Watch for hidden carbs in sauces, dressings, and processed meats, and choose whole food fats instead of heavy cream or processed low fat products.
Practical Tips and Takeaways
- Plan meals around non starchy vegetables, healthy fats, and moderate protein.
- Read labels to spot added sugars and starches in sauces and packaged foods.
- Track your macros consistently, especially at the start of the plan.
- Prepare simple meals like salads with olive oil, egg dishes, and sheet pan dinners.
- Adjust portions and calories based on hunger, progress, and personal goals.
FAQ
Reader questions
Can I eat fruit on keto?
Yes, in small portions. Choose low sugar berries, avocados, and tomatoes, and keep track of the carbs to stay within your daily limit.
How do I know if I am in ketosis?
Signs include reduced hunger, steady energy, and keto breath. You can confirm with urine strips, blood ketone meters, or tracking your carb intake and macros carefully.
Is keto safe for people with medical conditions?
It can be, but medical supervision is important, especially for diabetes, kidney issues, or heart conditions. A healthcare provider can help adjust medications and monitor labs.
What if I am not losing weight on keto?
Check portions, hidden carbs, and calorie balance. Focus on whole foods, adequate protein, and avoid overeating high fat items like oils and nuts.