Overview
The ketogenic diet is a high-fat, low-carbohydrate eating plan that shifts your body into a metabolic state called ketosis. In ketosis, your body burns fat for fuel instead of glucose, which can lead to rapid weight loss and sustained energy.
Key Rules
- Keep net carbs under 20-50g per day
- Fat should be 70-75% of calories
- Moderate protein (25%)
- Track macros closely at first
✓ Eat
- Avocado & avocado oil
- Eggs
- Fatty fish (salmon, mackerel)
- Meat & poultry
- Nuts & seeds
- Low-carb vegetables
- Cheese & cream
- MCT oil
✗ Avoid
- Bread, pasta, rice
- Sugar & sweets
- Most fruits
- Beans & legumes
- Root vegetables
- Beer & sugary drinks
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Top Benefits
- Rapid weight loss
- Reduced appetite
- Improved mental clarity
- Better blood sugar control
- Increased energy
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