What is the keto diet?
The ketogenic diet is a high-fat, low-carb eating plan that shifts your body into a metabolic state called ketosis, where you burn fat for fuel instead of carbs.
Weight loss
Burn stored fat as your primary energy source for effective weight loss.
Stable energy
No more blood sugar crashes - fat provides steady, consistent energy.
Reduced hunger
Fat and protein keep you satisfied longer, reducing cravings.
Mental clarity
Many report improved focus and cognitive function on keto.
Blood sugar control
Lower carb intake helps stabilize blood sugar levels.
Reduced inflammation
Ketones have anti-inflammatory properties that benefit overall health.
What foods can you eat on keto?
Focus on high-fat, moderate-protein, and very low-carb foods. Here are the best keto-friendly options:
How many carbs can you eat on keto?
Daily carb limits vary by individual, but here are general guidelines:
Strict keto
Under 20g net carbs per day for fastest ketosis
Standard keto
20-50g net carbs per day for most people
Moderate low-carb
50-100g net carbs - may not achieve full ketosis
Net carbs formula
Total carbs minus fiber equals net carbs
Tips for keto success
Follow these strategies to make your keto journey easier and more successful.
Stay hydrated
Drink plenty of water and add electrolytes - keto increases water loss.
Plan your meals
Meal prep keto-friendly foods to avoid temptation when hungry.
Read labels
Hidden carbs are everywhere - always check nutrition labels.
Frequently asked questions
How long does it take to get into ketosis?
It typically takes 2-4 days to enter ketosis if you eat fewer than 50g of carbs per day. Some people may take up to a week depending on their metabolism and activity level.
What is keto flu?
Keto flu refers to symptoms like fatigue, headaches, and irritability that some people experience during the first week of keto. It's caused by your body adapting to burning fat instead of carbs. Staying hydrated and getting electrolytes helps.
Can you eat fruit on keto?
Most fruits are too high in carbs for keto. However, small portions of berries (strawberries, raspberries, blackberries) are acceptable. Avocados are the most keto-friendly fruit with only 2g net carbs per serving.
What foods should you avoid on keto?
Avoid grains, sugar, most fruits, starchy vegetables (potatoes, corn), legumes, and most processed foods. Hidden sugars in sauces and dressings also count toward your carb limit.
Is keto safe long-term?
Research suggests keto is safe for most healthy adults. However, it may not be suitable for those with certain medical conditions. Consult your doctor before starting any new diet, especially long-term.
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