A ketogenic, or “keto” diet, is a low-carb, high-fat diet designed to help the body enter a metabolic state called ketosis. In ketosis, the body burns fat for energy instead of relying on carbohydrates. By significantly reducing carbs and replacing them with fats, your body becomes more efficient at converting fat into ketones, which provide fuel for your brain and body. Popular among those looking to lose weight or improve mental focus, the keto diet can also stabilize blood sugar levels and reduce hunger when using ketones for fuel.

Keto dieters focus on high-fat, low-carb foods. Keto-friendly foods include meat (chicken, beef, pork), fish (salmon, tuna), eggs, avocados, nuts and seeds, and healthy oils like olive and coconut oil. Low-carb vegetables, such as leafy greens, broccoli, and bell peppers, are also encouraged. Foods to avoid include grains (bread, rice, pasta), sugary foods (cakes, candies, sodas), and starchy vegetables like potatoes. Most fruits are high in carbs, so they should be limited, though berries can be enjoyed in small portions. Planning meals around these food groups will help you maintain ketosis and meet your dietary goals.

To stay in ketosis, most people on a keto diet aim for a daily intake of 20 to 50 grams of net carbs to start (although everyone is different). Net carbs are calculated by subtracting fiber from total carbs, as fiber doesn’t impact blood sugar. While some individuals may stay in ketosis with higher carb levels, most beginners find success by starting on the lower end. Tracking your carb intake can help you stay in ketosis and avoid accidental overages. We provide a free Keto Food Journal to help you with this.

Some people experience initial side effects when starting the keto diet, often referred to as the “keto flu.” Common symptoms include headaches, fatigue, nausea, dizziness, muscle cramps, and irritability. These symptoms typically occur as your body adjusts to burning fat instead of carbs and usually last a few days to a week. To reduce keto flu symptoms, ensure you drink plenty of water, consume enough electrolytes (like sodium, potassium, and magnesium), and increase fat intake. Gradually lowering your carb intake before starting can also help minimize discomfort. Not everyone experiences the keto flu, but it is a normal part of the transition if you do!

Most people can reach ketosis within 2-4 days if they cut their carbs down to 20-50 grams per day. If you’re easing into keto more gradually, it may take a week or two. We have a whole article about the Keto TImeline if you want to learn more. (If you are a beginner, it's not necessary to know more than a basic expected timeline - don't stress yourself out about it - it will happen!:)