Your Powerful Kitchen Sidekick
Ketogenic (Keto) Guide
The ketogenic (keto) diet is a low-carb, high-fat diet designed to help your body enter a state of ketosis, where fat becomes the primary energy source.
What is the Keto Diet?
Health Benefits of the Keto Diet
Calorie Breakdown
Personalize Your Ketogenic Diet: Input Your Details to Calculate Your Ideal Calorie Breakdown.
My Ketogenic Diet
My Personalized Breakdown:
The Ketogenic Diet Calorie Calculator is designed for informational purposes only and should not be considered a substitute for professional medical or nutritional advice.
Ketogenic Diet: Tips for Success
Follow these tips for optimal diet optimizations
Transition Slowly
Start by slowly reducing carbs over a week to help your body adapt to ketosis without overwhelming side effects like the "keto flu."
Stay Hydrated
Drink plenty of water throughout the day to avoid dehydration and electrolyte imbalances.
Meal Prep
Prepare meals and snacks in advance to stay on track and resist carb-heavy temptations.
Track Macros
Use a tracking app to ensure you're meeting your daily carb, fat, and protein targets.
Monitor Ketosis
Consider using urine strips or a blood ketone monitor to check if you're in ketosis.
What You Can Eat
Additional Tips:
Focus on high-fat, low-carb foods like avocados, olive oil, fatty cuts of meat, and fish rich in omega-3s such as salmon and mackerel. Include low-carb vegetables like leafy greens, broccoli, zucchini, and bell peppers, along with moderate amounts of protein from meat, seafood, and eggs. Full-fat dairy, nuts, seeds, and beverages like water, unsweetened tea, coffee, and bone broth round out the keto-friendly options.
Avocados: Packed with healthy monounsaturated fats, fiber, and potassium. Perfect for salads, smoothies, or as guacamole.
Oils and Fats:
- Olive oil: Great for drizzling over vegetables or salads.
- Coconut oil: Rich in MCTs, it boosts energy and ketone production.
- Butter and ghee: Perfect for cooking or adding to keto coffee.
- Lard: A versatile fat for frying or roasting.
Fatty Cuts of Meat: Ribeye steak, pork belly, and chicken thighs with skin are flavorful, nutrient-dense options.
Fatty Fish: Salmon, mackerel, and sardines provide omega-3 fatty acids and support overall health.
What to Avoid:
For 30 days, you will avoid:
Explained:
Avoid high-carb foods like bread, pasta, rice, and cereals, as well as starchy vegetables like potatoes, corn, and peas. Sugary items such as candy, soda, and baked goods, along with most fruits (except small portions of berries), should also be excluded. Stay away from processed and packaged foods, including snacks, frozen meals, and sauces with hidden sugars or starches.
Bread, Pasta, Rice, and Cereals: These staples are rich in carbohydrates and can quickly raise blood sugar levels, disrupting ketosis.
- Bread: Includes white, whole wheat, and multigrain bread, as well as bagels and rolls.
- Pasta: Traditional wheat-based pasta and noodles. Opt for alternatives like zucchini noodles or shirataki noodles.
- Rice: Both white and brown rice are high in carbs; substitute with cauliflower rice for a keto-friendly option.
- Cereals: Many breakfast cereals, even whole-grain or “healthy” options, contain added sugars and are high in carbs.
Unlock All Guides for Free
Unlock the Keto guide and all 15+ other guides by activating your Premium account. Keep reviewing recipes and inviting friends to keep Premium free forever.
Unlock Full Access Today
Take the next step in your cooking journey.
Common Keto Diet Questions
Check out these answers to common questions and review other information in the