What is the Ketogenic Diet?
The ketogenic diet is a low-carbohydrate, high-fat diet that has been proven to help many people lose weight and improve their overall health. When you drastically reduce your carbohydrate intake, your body enters a metabolic state called ketosis.
Understanding Ketosis
Ketosis is a natural metabolic state where your body burns fat for fuel instead of carbohydrates. This shift can lead to significant weight loss and improved energy levels.
What to Eat on Keto
What to Eat on Keto
- Meat and poultry (beef, chicken, pork, lamb)
- Fatty fish (salmon, mackerel, sardines)
- Eggs (preferably pastured)
- Cheese (cheddar, mozzarella, cream cheese)
- Healthy oils (olive oil, coconut oil, avocado oil)
- Low-carb vegetables (leafy greens, broccoli, cauliflower)
What to Avoid on Keto
What to Avoid on Keto
- Sugar (soda, candy, cake, ice cream)
- Grains (bread, pasta, rice, cereal)
- Starchy vegetables (potatoes, corn, peas)
- Most fruits (except small portions of berries)
- Beans and legumes (lentils, chickpeas, kidney beans)
Calculating Your Macros
The Standard Keto Macro Ratio
The standard ketogenic diet typically follows these macronutrient ratios:
- 70-80% of calories from fat
- 15-20% of calories from protein
- 5-10% of calories from carbohydrates (usually under 50g net carbs)
Use our calculator below to find your personalized macros!