Keto Diet
Very low carbohydrate, high fat eating that shifts the body into ketosis.
The ketogenic diet keeps net carbohydrates around 20-30 g per day, which pushes the body to produce ketones from fat. Many people find it reduces appetite.
Fat loss on keto still comes from a calorie deficit. High-intensity training performance may drop, especially in the first weeks. People with diabetes, kidney issues or who take medication should talk to a doctor before starting.
Calories and macros
| Calories | Uses the calorie target from your goal: surplus to gain, deficit to lose, maintenance to hold. |
|---|---|
| Protein | 1.8 g per kg of bodyweight (0.82 g per lb) |
| Fat | The remaining calories after protein and carbs |
| Carbohydrates | Under about 25 g net carbs per day |
What to eat
- Meat, fish and eggs
- Low-carb vegetables like spinach, broccoli and zucchini
- Avocado, olive oil, butter and nuts
- Cheese and full-fat yogurt in moderation
What to limit
- Bread, rice, pasta and potatoes
- Sugar and most fruit
- Beer and sweet drinks
Sample day
| Breakfast | Eggs scrambled in butter with spinach and cheese |
| Lunch | Chicken thigh salad with avocado and olive oil |
| Snack | Almonds or a cheese stick |
| Dinner | Salmon with broccoli and garlic butter |
Portions depend on your calorie target. Use the tracker to see your exact numbers, and check nutrition values in the food database.