Last Updated: November 21, 2025
Keto Basics
Standard Keto Macros
70-75% fat, 20-25% protein, 5-10% carbs
Daily Carb Limit
20-50g net carbs (total carbs - fiber)
Ketosis
Metabolic state where body burns fat for fuel
Ketones
Energy molecules produced from fat breakdown
Net Carbs
Total carbs minus fiber and sugar alcohols
Fat Adaptation
Body efficiently uses fat as primary fuel (2-4 weeks)
Keto Flu
Temporary symptoms: fatigue, headache (days 2-7)
Keto-Friendly Proteins
Beef
Ribeye, ground beef, brisket, steak (0g carbs)
Pork
Pork chops, bacon, ham, sausage (0-1g carbs)
Chicken
Thighs, breast, wings (0g carbs)
Fish
Salmon, tuna, mackerel, sardines (0g carbs)
Eggs
Whole eggs, perfect protein source (0.6g per egg)
Lamb
Lamb chops, ground lamb (0g carbs)
Seafood
Shrimp, crab, lobster, mussels (0-5g carbs)
Deli Meats
Turkey, salami, pepperoni (check labels, 0-2g)
Healthy Fats
Avocado
High fat, 2g net carbs per 100g
Olive Oil
Extra virgin, for cooking and dressing
Coconut Oil
MCT-rich, ideal for ketone production
Butter
Grass-fed preferred, 0g carbs
Ghee
Clarified butter, lactose-free
MCT Oil
Rapidly absorbed, boosts ketones
Nuts & Seeds
Macadamia, pecans, almonds (3-7g net carbs/oz)
Cheese
Cheddar, mozzarella, cream cheese (0-1g per oz)
Heavy Cream
Full-fat, 0.4g carbs per tbsp
Low-Carb Vegetables
Leafy Greens
Spinach, kale, lettuce, arugula (1-2g net carbs/cup)
Broccoli
4g net carbs per cup
Cauliflower
3g net carbs per cup (rice/pizza crust substitute)
Zucchini
3g net carbs per cup (noodle substitute)
Bell Peppers
4-6g net carbs per pepper
Asparagus
2g net carbs per cup
Mushrooms
2g net carbs per cup
Brussels Sprouts
5g net carbs per cup
Cucumber
3g net carbs per cup
Celery
1g net carbs per cup
Foods to Avoid
Grains & Starches
Bread, pasta, rice, cereal, wheat
Sugar
Candy, soda, juice, desserts, honey
Most Fruits
Bananas, apples, oranges (high in sugar)
Legumes
Beans, lentils, chickpeas, peas
Root Vegetables
Potatoes, sweet potatoes, carrots, parsnips
Low-Fat Products
Often contain added sugars
Alcohol (Most)
Beer, sweet wines, cocktails with mixers
Processed Foods
Check labels for hidden carbs and sugars
Keto Beverages
Water
Aim for 8+ cups daily, crucial for keto
Black Coffee
0g carbs, add butter/MCT for bulletproof
Tea (Unsweetened)
Green, black, herbal - 0g carbs
Bone Broth
Rich in electrolytes and minerals
Sparkling Water
Unflavored or naturally flavored, 0g carbs
Almond Milk
Unsweetened, 1-2g carbs per cup
Coconut Milk
Full-fat, unsweetened, 1g carbs per cup
Keto Alcohol
Dry wine, spirits (vodka, whiskey, gin) - moderate
Keto Snacks
Cheese Crisps
Baked cheese, 0-1g carbs
Pork Rinds
Crunchy, 0g carbs
Hard-Boiled Eggs
Portable protein, 0.6g carbs each
Olives
1g net carbs per 10 olives
Dark Chocolate
85%+ cacao, 3-5g net carbs per oz
Beef Jerky
Sugar-free varieties, 3g carbs per oz
Nut Butter
Almond, macadamia (no sugar added), 2-4g per 2 tbsp
Avocado
Half avocado with salt, 2g net carbs
Electrolytes & Supplements
Sodium
3000-5000mg daily (salt food liberally)
Potassium
3000-4000mg daily (avocado, spinach, salmon)
Magnesium
300-400mg daily (prevent cramps, improve sleep)
Electrolyte Drink
Sugar-free, helps prevent keto flu
Multivitamin
Cover any nutritional gaps
Omega-3
Fish oil for heart and brain health
Meal Planning Tips
Meal Prep Sundays
Cook proteins and veggies in bulk
Simple Breakfast
Eggs + bacon/sausage + avocado
Lunch Ideas
Salads with protein, lettuce wraps, keto bowls
Dinner Formula
Protein + low-carb veggie + healthy fat
Cauliflower Substitutes
Rice, mash, pizza crust
Zucchini Noodles
Pasta replacement (spiralizer or store-bought)
Fat Bombs
High-fat, low-carb desserts to hit macros
Track Macros
Use apps like MyFitnessPal, Cronometer, Carb Manager
Keto at Restaurants
Bunless Burgers
Ask for lettuce wrap or bowl
Steak & Veggies
Steakhouses are keto-friendly
Salads
Add protein, use oil & vinegar dressing
Fajitas (No Tortilla)
Eat just the meat and veggies
Wings (Unbreaded)
Buffalo, garlic parmesan - avoid breaded or sweet sauces
Substitute Sides
Replace fries/rice with extra veggies or salad
💡 Pro Tip:
Stay hydrated and supplement electrolytes (sodium, potassium, magnesium) to avoid keto flu. Use a food scale and tracking app for the first few weeks to learn proper portions and stay within your carb limit.