The keto diet is a low-carb, high-fat eating plan designed to put your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates[4]. The standard approach to keto recommends consuming about 70-75% of your calories from fat, 20-25% from protein, and only 5-10% from carbohydrates—usually about 20-25 grams of net carbs per day[1].
To get started with keto as a beginner, follow these practical steps:
- Limit net carbs: Aim to keep net carbs (total carbs minus fiber) under 20-25 grams per day[1].
- Increase healthy fats: Prioritize sources like avocado oil, olive oil, butter, nuts, seeds, and fatty cuts of meat[1].
- Eat moderate protein: Include poultry, fish, eggs, beef, and cheese, but don’t make protein your main source of calories[1].
- Focus on whole foods: Emphasize vegetables (especially leafy greens), quality meats, eggs, and healthy fats. Avoid processed foods and added sugars[1].
- Track macros: Use a macro tracking app to make sure you are consistently within your carb, fat, and protein ranges each day[1].
- Stay hydrated: Drink plenty of water and consider increasing your intake of salt and minerals while your body adapts[1].
Sample keto-friendly foods include beef, chicken, eggs, avocados, olive oil, butter, leafy greens, broccoli, zucchini, and nuts. Avoid bread, pasta, rice, potatoes, and most fruits due to their high carbohydrate content[1].
Here’s what a simple day on keto might look like:
- Breakfast: Omelet with spinach and avocado
- Lunch: Chicken salad with olive oil dressing
- Dinner: Salmon cooked in butter with asparagus
- Snacks: Nuts or cheese
It’s important to rotate different vegetables and protein sources to ensure nutrient variety[2].
There are several common types of keto diets:
- Standard Keto Diet (SKD): The most researched, featuring 70% fat, 20% protein, 10% carbs[4].
- Cyclical Keto Diet (CKD): Involves periodic high-carb days, typically for athletes[4].
- Targeted Keto Diet (TKD): Allows extra carbs around workouts[4].
- High-Protein Keto Diet: Slightly more protein, at 60% fat, 35% protein, 5% carbs[4].
The keto diet may help with weight loss and blood sugar control, but it isn’t suitable for everyone, especially people with certain medical conditions. Consulting a healthcare professional before starting is advised[5].