The keto diet is a low carb, high fat eating plan that helps your body use fat for fuel. When you cut back on carbs, your body may enter a state called ketosis. In this state, you burn fat for energy instead of carbs, which can support weight loss.
This way of eating has become popular worldwide for people looking to manage their weight or improve their health. If your healthcare provider agrees that keto is suitable for you, this guide will help you understand what to eat, what to avoid, and how to get started.
Basics of the Ketogenic Diet
The keto diet is very low in carbs, high in fat, and moderate in protein. You need to keep your carb intake low enough to stay in ketosis.
Here is the usual breakdown of calories on a keto diet:
- Carbs: 5 to 10 percent.
- Fats: 70 to 75 percent.
- Protein: 15 to 20 percent.
By lowering carbs, your body switches from using glucose to using ketones, which come from fat. This can reduce hunger and help you feel full for longer. Research also shows keto can support weight loss, although it may not be more effective than other healthy diets for everyone.
Sample Keto Meal Plan
Starting keto may feel challenging at first, but it becomes easier once you learn what foods to choose. Pairing your diet with regular exercise can also support your goals.
Some people only reach ketosis by staying under 20 grams of carbs per day. Others can eat more and still stay in ketosis. In general, the lower the carbs, the easier it is to maintain ketosis.
Keto Friendly Foods
Base your meals on:
- Eggs.
- Chicken and turkey.
- Salmon, mackerel, and herring.
- Beef, bison, pork, venison, and organ meats.
- Full fat yogurt, butter, and cream.
- Cheddar, brie, goat cheese, mozzarella, and cream cheese.
- Nuts and seeds such as almonds, walnuts, peanuts, and pumpkin seeds.
- Unsweetened nut butters.
- Olive, avocado, and sesame oils.
- Avocados.
- Low carb vegetables such as mushrooms, greens, tomatoes, broccoli, and peppers..
- Simple condiments like lemon juice, vinegar, herbs, and spices.
Foods to Limit
Try to limit foods that are high in carbs, including:
- Bread, crackers, cookies, rolls, and baked goods.
- Sugar, honey, syrup, candy, and ice cream.
- Sweetened drinks such as soda, juice, and sports drinks.
- Pasta, rice, oats, tortillas, and cereals.
- Potatoes, corn, peas, and other starchy vegetables.
- Beans and lentils.
- Bananas, citrus fruits, pineapples, and grapes.
- High carb sauces such as ketchup, barbecue sauce, and sugary dressings.
- Beer and sweet cocktails.
- Small amounts of berries can be included if they fit your daily carb goals. Choose whole foods whenever you can and avoid trans fats.
Keto Friendly Drinks
Most sugary drinks are high in carbs. They can also increase the risk of health issues like obesity and type 2 diabetes.
Better choices include:
- Water.
- Sparkling water.
- Unsweetened coffee with heavy cream.
- Unsweetened green tea.
If you want flavored water, try lemon peel, mint, berries, or cucumber. An occasional low carb alcoholic drink like vodka with soda water is an option, but keep it limited.
One Week Keto Menu
This sample menu keeps carbs under 50 grams per day. You can adjust it to your needs.
Monday
- Breakfast: Eggs fried in butter with greens.
- Lunch: Bunless burger with cheese, mushrooms, and avocado.
- Dinner: Pork chops with green beans.
Tuesday
- Breakfast: Mushroom omelet.
- Lunch: Tuna salad on greens.
- Dinner: Roast chicken with cream sauce and broccoli.
Wednesday
- Breakfast: Bell pepper stuffed with eggs and cheese.
- Lunch: Arugula salad with eggs, turkey, avocado, and blue cheese.
- Dinner: Grilled salmon with spinach.
Thursday
- Breakfast: Keto granola with full fat yogurt.
- Lunch: Steak bowl with cauliflower rice and avocado.
- Dinner: Bison steak with cheesy broccoli.
Friday
- Breakfast: Baked avocado egg boats.
- Lunch: Chicken Caesar salad.
- Dinner: Pork chops with vegetables.
Saturday
- Breakfast: Cauliflower toast with cheese and avocado.
- Lunch: Salmon burgers with pesto.
- Dinner: Meatballs with zucchini noodles.
Sunday
- Breakfast: Coconut milk chia pudding.
- Lunch: Cobb salad.
- Dinner: Coconut chicken curry.
Vegetarian keto is possible but more restrictive, so you’ll need to plan carefully to avoid nutrient gaps. If you’re following a more flexible version of keto, you can add small portions of berries or starchy vegetables.
Keto Snacks
These snacks can help keep you full between meals:
- Almonds and cheese.
- Avocado with chicken salad.
- Guacamole with vegetables.
- Trail mix with unsweetened coconut.
- Hard boiled eggs.
- Coconut or kale chips.
- Salami with olives.
- Celery or peppers with cream cheese.
- Berries with heavy cream.
- Jerky.
- Cheese roll ups.
- Parmesan crisps.
- Macadamia nuts.
- A keto smoothie with avocado and coconut milk.
- Avocado cocoa mousse.
Choose portions that match your calorie needs. A nutritionist can help you tailor your meal plan.
Basic Keto Shopping List
A good keto grocery list includes fresh produce, healthy fats, and proteins. Frozen items are useful for convenience.
Meat: beef, chicken, turkey, pork.
Fish: salmon, shrimp, herring, tuna, sardines.
- Eggs.
- Full fat dairy.
- Healthy oils.
- Avocados.
- Various cheeses.
- Berries.
- Nuts and seeds.
- Nut butters.
- Low carb vegetables.
- Simple condiments such as vinegar, mustard, and herbs.
Planning meals ahead helps you stay on track and avoid foods that don’t fit the diet.
Benefits of Keto
Some research shows the keto diet may help with weight loss and blood sugar control for people with type 2 diabetes. It may also support brain function in conditions like Alzheimer’s, but more research is needed.
Risks and Drawbacks
The keto diet is not suitable for everyone. Some concerns include:
- Keto flu symptoms such as headaches, fatigue, and digestive issues.
- Weight gain after stopping the diet.
- Not recommended for people with kidney failure, liver disease, or type 1 diabetes.
- Possible increase in LDL cholesterol.
- Low fiber and vitamin intake due to limited food choices.
- Difficult to follow long term.
- Not recommended during pregnancy or nursing.
Always speak to a healthcare professional before starting keto.
Conclusion
The keto diet focuses on eating around 70 to 75 percent of calories from fat, 15 to 20 percent from protein, and only 5 to 10 percent from carbs. Choosing whole, low carb foods helps you stay in ketosis and manage your weight more effectively. There are plenty of meal ideas available, so you can enjoy a variety of satisfying dishes.
Because the diet is restrictive and may increase certain health risks, speak with a doctor or dietitian before starting, especially if you have heart, liver, or cholesterol concerns.
FAQs:
What do you eat on a keto diet?
You eat low carb foods like eggs, poultry, fish, meat, dairy, nuts, seeds, and low carb vegetables. Carbs should make up only a small part of your daily calories.
What are the main rules of keto?
Keep carbs very low, increase healthy fats, and eat moderate protein. Choose whole foods instead of processed ones.
What foods should you avoid?
Stay away from high carb foods such as bread, pasta, sweets, sugary drinks, and starchy vegetables.