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KETO 101

The Ultimate Keto Friendly Food List [Over 100 Foods]

One of the most common questions we frequently receive is what can you eat on a keto diet? We've compiled this ultimate keto diet food list for you to reference.

Starting any new diet or significant lifestyle change doesn't come easy, especially when you don't have a clear understanding of what to eat and what to avoid.

To make this transition easier, we've put together this ketogenic list of foods to help you make the best and most informed choices.

Keto food list pdf

Don't have time to read all 5,000+ words? Download a PDF to read offline at a later time.

keto diet foods list pinterest cover

Chapter 1: Keto foods list intro

What are ketogenic foods?

Simply put,  keto friendly foods is any food that allows us to stay below our carbohydrate threshold.  Staying within or below or carbohydrate allotment will enable us to achieve or maintain a state of ketosis. 1The amount each individual can eat and stay in ketosis varies, but on average is around ~30g of net carbohydrates.

So: How many carbs can you eat and still be in ketosis?

On average, most foods that allow you to stay within the ~ 5% carbohydrate allowance is fair game.

Technically any and every food can be eaten on a ketogenic diet, the only requirement is that you stay within the carb limit that allows you to maintain a state of ketosis.


In summary, you can eat from the below keto diet foods list broken down into the following food groups:

  • Protein. We're here to tell you not to fear protein. The majority of meat, unless processed is typically free of any added sugar and has low to no carbohydrates. We recommend organic, grass-fed, and pasture-raised if feasible and available.
  • Carbohydrates (Fruits and Vegetables). Try to stick to green-leafy vegetables when possible. If consuming fruits, small amounts of berries are usually permissible.
  • Fats + Oils. We prefer getting most of your fats from natural sources such as fatty cuts of meats, egg yolks, and avocados. If looking to add additional calories and fats feel free to supplement with saturated and monounsaturated fats like avocado oil, coconut oil, and grass-fed butter.
  • Dairy. As long as you do not have an allergy to dairy, most dairy should be ok. Try to stick to full-fat dairy items and hard cheeses as they typically have the least amount of carbs.
  • Nuts and Seeds. Nuts, seeds, and nut butter (in moderation) are great for a ketogenic diet. Higher fat nuts such as macadamia and pili nuts also have the fewest carbs. Be careful with nuts and seeds and these can easily be over consumed.
  • Beverages. While it would be best to stick with water, beverages such as tea and coffee (unsweetened or with an approved sweetener) are also ok.
  • Spices, condiments, and sauces. Almost any spice (as long as there is no added sugar) is ok. Be wary of condiments and sauces as most of them have added sugars.
  • Sweeteners. We prefer to stick with stevia, erythritol, and allulose over any other sweetener.

Below you will be able to find an in-depth breakdown of the above food groups. You will be able to determine which ketogenic diet foods to include, and you'll never have to ask the question “How do I avoid carbs?” again.

This will be your keto foods roadmap.


Chapter 2: Keto diet foods list: PROTEINS

Contrary to what you may see or have already read, you need not fear protein.

It is true that a ketogenic diet is moderate in protein, but there is a lot of demonizing of protein in the ketogenic community and claims that too much protein will knock you out of ketosis.

Proteins are the building block of muscle and the most satiating macronutrient compared to fat or carbohydrates.

 Unless you are on a ketogenic diet for therapeutic reasons, there is no need to limit your protein intake on purpose.  We're here to tell you to eat up! … within reason of course.


We do recommend you get most of your fats from natural sources before supplementing them with nuts and oils. You can quickly hit most or all your fat intake directly through the fats tagging along from your protein sources.

To get your fat up through protein, stick to dark meat over white meat when consuming poultry and even buy them with the skin ON.

Fish also serves as an excellent source of protein and healthy fats. Oily fish such as salmon, mackerel, and sardines are rich in omega 3's.

When it comes to red meat, try to stick to fattier cuts such as ribeyes and NY strips to get in your fats (and they taste better). If beef mince/ground beef is more your thing, try and stick to 80/20 or fatter mixes if you can get your hands on it.

US Wellness Meats makes an excellent ground beef/beef heart mix that we love.

Your best bet when it comes to your proteins, if available and the budget allows, is to stick with wild caught fish, grass-fed beef, and other pasture-raised meats.

Grass-fed and pasture-raised meats are higher in Omega-3 fats, lower in Omega-6 polyunsaturated fat, and more micronutrient dense than their grain-fed counterparts.

Organ meats are also highly recommended as they are the most micronutrient dense.

Organ meats do contain some trace carbohydrates compared to muscle meat but don't let that deter you as the nutrition massively outweighs a few carbs they contain.

If you don't have a local source for grass-fed or pasture-raised meat we recommend U.S. Wellness Meats and Butcher Box which delivers high-quality meat straight to your door.

Butcher box is a subscription-based service and U.S. Wellness Meats is on a per order basis where you choose meats individually.

  • Order from U.S. Wellness Meats
  • Order from Butcher Box

Note: Do be wary of cured meats and sausages as some have added sugars and other processed ingredients.

A few examples of protein sources include:

  • Beef. All percentages of ground beef, steaks, roasts, and organs. Try to stick to fattier cuts such as ribeyes and strip steak when possible.
  • Poultry. Chicken, turkey, geese, duck, quail, and other wild game for all you exotic meat loving folk.
  • Other Meats. Bison, veal, lamb, and other wild game.
  • Fish. Just like meat, all fish is fair game with the fattier fish such as mackerel and salmon preferred. When possible, stick to wild caught fish.
  • Shellfish. Oysters, lobster, crab, scallops, mussels.
  • Eggs. Consume whole eggs and cook them any which way you like. Stick to pasture-raised and organic when possible.

Below is a macronutrient breakdown of some commonly consumed proteins on a ketogenic diet.

ProteinCaloriesFats (g)Net Carbs (g)Protein (g)
Beef: Ribeye (4 oz.)32926024
Beef: New York Strip (4 oz.)25017023
Beef: Ground Beef 80/20 (4 oz.)20413020
Beef: U.S. Wellness Keto Ground 55/45 (4 oz.)48047015
Beef: Brisket (4 oz.)28522021
Poultry: Chicken Thigh Boneless Skin On (4 oz.)27817028
Poultry: Chicken Breast Boneless Skinless (4 oz.)1192025
Poultry: Chicken Drumstick (4 oz.)18010022
Poultry: Turkey Thigh Boneless Skinless (4 oz.)17810022
Poultry: Turkey Breast Boneless Skinless (4 oz.)1280025
Fish: Sockeye Salmon (4 oz.) 1616024
Fish: Sardine (4 oz.)12817025
Fish: Mackeral (4 oz.)23216022
Fish: Tilapia (4 oz.)1003020
Fish: Tuna (4 oz.)1241028
Pork: Tenderloin (4 oz.)1203023
Pork: Belly (4 oz.)58760011
Pork: Sirloin (4 oz.)1363026
Pork: Shoulder (4 oz.)30421027
Pork: Loin Boneless (4 oz.)1404027
Egg (1 large)705.56

Carbohydrates : AKA Fruits and Veggies

Carbohydrates… we're not here to demonize carbs, but the number one underlying factor in obtaining AND maintaining a state of nutritional ketosis is the reduction of carbohydrates.

You can see why it would be essential to know which and how much to eat when it comes to carbs.

 Almost all, if not all, carbohydrates should be coming from keto vegetables and lower carb fruits such as berries. 

First off, not all vegetables and fruits are created equal. Some vegetables and most fruits are not conducive to a ketogenic diet.

Not to say that you cannot eat them, but it may not be worth eating such a small amount of certain vegetables and fruits.

But that will be for you to decide.

Vegetables are great for a ketogenic diet because they are high in nutrients and relatively low in carbohydrates.

When choosing, try to stick to cruciferous vegetables grown above ground such as nopales, spinach and kale. Green and leafy is usually a safe bet, and they typically contain the least amount of carbs and are the most nutrient dense of the bunch.

Underground vegetables or root crops such as carrots, yams, and potatoes should be avoided as they are very high in carbohydrates.

Regarding fruits, almost all of them are high in sugar. Yes, the sugars are natural sugars, but they still are counterproductive to achieving and maintaining a state of ketosis.

The exception here are berries which you may choose to have in moderation.

Much like our protein sources, we do value quality. Try to opt for organic produce when possible, but if it's not feasible then don't worry about it.

Studies have shown that both organic and non-organic vegetables and fruits still contain similar, if not the same, nutrition profiles.

In the end, there are no hard or fast rules when it comes to vegetable consumption besides the ones we've stated. Vegetables are very filling and hard to overeat (hard, not impossible) so just be mindful of your intake.

Some commonly consumed keto vegetables and fruits with their calorie and macronutrient breakdown shown below.

Keto Carb SourceCaloriesFats (g)Net Carbs (g)Protein (g)
Broccoli (4 oz.)39053
Cauliflower (4 oz.)28035
Spinach (4 oz.)25023
Mushrooms, White (4 oz.)25034
Cabbage (4 oz.)28041
Green Beans (4 oz.)33031
Romaine Lettuce (4 oz.)19021
Yellow Onion (4 oz.)45091
Green Bell Pepper (4 oz.)23031
Kale (4 oz.)56165
Raspberries (4 oz.)60161
Blueberries (4 oz.)650131
Strawberries (4 oz.)36071
Blackberries (4 oz.)49152
Plum (4 oz.)52091
Kiwi (4 oz.)691141
Cherries (4 oz.)710161
Clementine (1 small)35080
Cantaloupe (4 oz.)40091

Additional questions


Chapter 4: Fats and Oils

Fats will make up the bulk of your daily caloric intake, but that is more a byproduct than a necessity.

Meaning, we want to determine our calorie intake first based on our goals. Then, once we have our caloric needs met, we must assess our protein requirements and limit our carbohydrate intake.

Finally, as to not have our calories be too low, we fill in the rest of the calories with fat making a ketogenic diet a high-fat diet as a result.

Confused? Download our quick start guide which will help you set up your ketogenic diet down below.


As we said, fats will make up a significant portion of your calories as to not have calories set at such low levels.

If you're sticking to fattier cuts of meat and oily fish for proteins as we've recommended above, only small amounts of supplemental fats and oils should be necessary or perhaps not necessary at all.

Fats themselves are vital to our bodies; they help store energy, insulate us, and protect our vital organs. With that, not all fats are created equal.

You want most fats coming from saturated and monounsaturated fats with limited amounts coming from polyunsaturated and trans fats.

Saturated and monounsaturated fats such as those that come from meats, butter, avocado, and egg yolks are commonly consumed amongst the ketogenic community. Below you can find a brief overview of the different fats.

  • Saturated. Eat – Saturated fats can be found naturally in meats and sources such as butter, ghee, and coconut oil.
  • Monounsaturated. Eat – Monounsaturated fats are found in avocados, macadamia nuts, olives, and their oil equivalents (olive oil, avocado oil, etc.)
  • Polyunsaturated. Avoid – While you can't avoid them, there is no need to add any polyunsaturated fats INto your diet purposely. You will get enough of them through animal protein and fatty fish as it is.
  • Trans. Avoid – Highly processed and chemically altered (hydrogenated) fats should be avoided.

Another great way to get fats into your diet is to cook with them. Use fats like tallow, coconut oil, butter, and lard.

They are lower in polyunsaturated fats, but they also have a higher smoke point which reduces its chances of oxidation, something we don't want.

Additionally, you can use fats as toppings or drizzle oil on your vegetables and salads.

Who doesn't like a tab of butter atop a warm medium rare steak?

Medium rare grilled Black Angus Steak Ribeye with herb butter on fork on stone slate plate

Tip: We like to cook our fatty proteins first and then soak up the remaining fat while lightly sauteing our veggies directly after in the same pan.

Note: Almost any pure fat source will provide you with about ~12g of fat per tablespoon.

Below is a keto diet food list of fats and oils:

Keto Fat SourceCaloriesFats (g)Carbs (g)Proteins (g)
Egg Yolks (1 Yolk)55513
Macademia Nuts (1 oz.)2042122
Pili Nuts (1 oz.)1982313
Tallow (1 tbsp)1151300
Lard (1 tbsp)1161300
Butter (1 tbsp)1021200
Ghee (1 tbsp)1351500
Mayonnaise (1 tbspc)901000
Olive Oil (1 tbsp)1191400
Avocado Oil (1 tbsp)1241400
Macademia Nut Oil (1 tbsp)1201400
MCT Oil (1 tbsp)1281400
Coconut Oil (1 tbsp)1201400
Cocoa Butter (1 tbsp)1201400
Coconut Butter (1 tbsp)1001100
Avocado (1 med.)2342123

Chapter 5: Keto diet foods list – DAIRY

Within moderation, dairy is perfectly acceptable on a ketogenic diet so long as you don't have any specific dairy allergies or intolerances.


Everyone loves their dairy, and we're here to tell you that you don't have to give dairy up on your ketogenic diet. Dairy, depending on the source, serves as a great way to add both additional fats and proteins into your diet.

Just be wise with your choices, and keep the consumption to a moderate level ok?

When possible, try to stick to grass-fed, raw, and organic dairy products. Not only are grass-fed cows healthier, but the dairy they produce is far more nutritious than their corn-fed counterparts.

Grass-fed dairy contains a more considerable amount of beta-carotene, omega-3 fatty acids, and also high in conjugated linoleic acid (CLA), a healthy fat associated with lowering inflammation-related disorders like asthma.

Secondly, make sure to opt for higher or full-fat dairy products over the low-fat or non-fat choices as the latter typically contain more carbs, and we are not looking to shy away from the fat.

Tip: If you have a lactose sensitivity, they almost certainly have a non-dairy alternative. There are plenty of almond or coconut milk alternatives of their dairy brothers and sisters.

Of course, if you wish to have the dairy then try to stick to ricotta and cottage cheeses and aged cheeses like cheddar, Parmesan, Colby, and Swiss.

Yogurts with live active cultures may be tolerable as the live active cultures also help to digest lactose in the yogurt, especially in dairy items like kefir, which is keto friendly as well.

Some of the most commonly consumed dairy items on keto:

  • Heavy cream. For tea and coffee… or what we like to use to make our omelets and scrambled eggs light and fluffy.
    * Read: HWC and Keto
  • Cheese. As a keto diet snack or atop their protein and veggies.
  • Mayo. Make dips and sauces or use it in an egg salad (our favorite use)* We recommend Primal Kitchen Mayo
  • Unsweetened Greek Yogurt such as Two Good Greek Yogurt or Oikos Triple Zero Greek Yogurt.

Here are a nutritional calorie and macronutrient breakdown of commonly consumed dairy items on a ketogenic diet.

Keto Dairy SourceCaloriesFats (g)Net Carbs (g)Protein (g)
Heavy Cream (1 oz.)1001200
Cream Cheese (1 oz.)94914
Sour Cream (1 oz.)62611
Greek Yogurt (1 oz.)28113
Icelandic Yogurt (1 oz.)23023
Half n' Half (1 oz.)40411
Cottage Cheese (1 oz.)25114
Mayonnaise (1 oz.)1802000
Almond Yogurt (1 oz.)40232
Coconut Milk (1 oz.)45500
Coconut Cream (1 oz.)63611
Brie (1 oz.)95806
Triple Cream Brie (1 oz.)1201104
Aged Cheddar (1 oz.)110907
Parmesan (1 oz.)1107110
Mascarpone (1 oz.)1201302
Mozzarella (1 oz.)70515
Gouda (1 oz.)101817
Goat Cheese (1 oz.)76605

Chapter 6: Nuts and Seeds

Contrary to popular belief, nuts are an excellent source of fat on a ketogenic diet, not protein. While they do contain protein, their most prominent contribution is in the fat category.

But not all nuts are created equal… and no a peanut isn't a nut.


We've established that nuts are mighty tasty and high in fats, but maybe you've come across some conflicting information whether they are acceptable on a ketogenic diet.

The quick answer is that you utterly can consume nuts on the keto diet, but there are some caveats, and not all nuts are created equal.

Many nuts and seeds contain phytic acid, an anti-nutrient that binds to minerals in food and prevents us from absorbing them.

So, if you are planning to consume nuts and seeds on your ketogenic diet, then we recommend that you either soak or eat roasted nuts as it reduces the phytic acid content in nuts and seeds dramatically.

With that said, nuts are high in healthy fats and low in carbohydrates (in general, and when eaten in moderation). They are also very high in nutrients that may be harder to get from other food sources like magnesium, selenium, and manganese.

When asked for perfect keto diet snacks we almost always recommend nuts as they are convenient to carry and easy to find when on the go.

However, nuts and seeds don't come without any cons. Besides the anti-nutrient properties stated above, one of the significant issues with nuts and seeds is that they are way too easy to overeat.

I have to almost hide the nut butter in the house as I can comfortably sit with the jar and a spoon and mindlessly be hitting bottom in no time.

 If losing weight is your goal, be mindful when it comes to eating calorie dense and addictive foods such as nuts, seeds, and nut butter. 

Nut and seed flours are great to substitute for regular flour in many of your favorite non-keto recipes. Nuts and seed flours are frequently seen in off the shelf ketogenic goods and used by many in popular keto dessert recipes.

Tip: For those that have a nut allergy and want some baked goods or need almond flour for a recipe, you may substitute coconut or sunflower seed flour.

Below are a calorie and macronutrient breakdown of the most commonly consumed nuts and seeds on a ketogenic diet from highest to lowest in fat. Typically the higher the fat, the lower in carbohydrates a nut or seed will be.

Keto Nuts or SeedCaloriesFats (g)Carbs (g)Protein (g)
Macademia Nuts (1 oz.)2032212
Pili Nuts (1 oz.)1982313
Almonds (1 oz.)1641426
Cashews (1 oz.)1621385
Walnuts (1 oz.)1851824
Brazil Nuts (1 oz.)1861812
Pecans (1 oz.)1852012
Hazelnuts (1 oz.)1781814
Sesame Seeds (1 oz.)1641445
Sunflower Seeds (1 oz.)1661546
Pine Nuts (1 oz.)1781723
Peanuts (1 oz.)1601437
Pistachios (1 oz.)1601356
Chia Seeds (1 oz.)138925
Flax Seeds (1 oz.)1511106

Additional questions

Can you eat peanut butter on the keto diet?

While a peanut is a legume and not an actual nut, you can eat peanut butter on a keto diet, but they are high in omega 6's compared to other nuts such as macadamia and pili nuts.

Are almonds low carb?

Almost all nuts are relatively low carb. A 2oz. serving of almonds contains about 5g of net carbs.


Chapter 7: Keto diet list – BEVERAGES

In a perfect world, we'd say to drink tons of water, and that's it. And if you're perfectly fine sticking to only water, then you can skip over this chapter and keep on your path.

While not technically “food,” beverages deserves a spot on the keto diet foods list. For the rest of us, here are a few of the common and acceptable drinks on a ketogenic diet.


In general, we've established that water is king when it comes to the beverage of choice. But what do you do when you want something besides water? Well, let's dive in.

First off, the ketogenic diet in and of itself has a natural diuretic effect. This is why it's paramount to not only make sure you are drinking an adequate amount of keto approved liquids but possibly even supplementing with additional electrolytes.

Just a few facts about the vital role of water in our bodies.

  • The average adult human body is up to 60% water.
  • Water helps lubricate our joints.
  • Water helps distribute essential nutrients to cells within our bodies and removes waste products like toxins.
  • Contrary to popular belief, drinking MORE water tends to lead to less water retention.

For this reason, we recommend you drink when thirsty, and then some.

The standard eight glasses of water may not be enough on a ketogenic diet, and for this reason, we recommend you drink a gallon of water per day or at least as close as possible.

Many people turn to coffee or tea whether for extra alertness or a nightcap. We're here to tell you that coffee and tea are both acceptable on a ketogenic diet. Just be mindful of any added sugars, and you should be ok,

Coffee and tea especially can help not only with alertness but many report feelings of satiety after consuming a cup of joe. Another favorite way individuals drink their coffee is by making keto bulletproof coffee. 2Just remember, if weight loss is your goal then calorie dense beverages such as keto coffee can quickly start to add up.

Sometimes drinking keto bulletproof coffee is used in place of breakfast and to hold individuals over until lunchtime, aka keto coffee fasting.

Some common coffee ideas include:

  • Black. Enjoy as much black coffee as you like brewed any way you like.
  • With milk. A splash of full-fat dairy or dairy alternative is acceptable or try it with some heavy cream.
  • Keto coffee. Add good fats to your coffee via coconut oil or MCT oil along with some grass-fed butter or ghee and blend it up.

There are a plethora of different variations when it comes to coffee. Try adding different spices, approved sweeteners, or even some cocoa powder for a nice mocha treat.

Here is a list of commonly consumed beverages on a ketogenic diet below:

  • Water. Tap water, bottled water, sparkling water like La Croix, any and all water without any added sugars will be your go to.
  • Coffee. Black, with a splash of milk, heavy cream, and some calorie-free sweetener is all perfectly acceptable.
  • Tea. Virtually all teas have no carbohydrates. Black tea, green tea, and other miscellaneous herbal teas are great. Be cautious about some herbal teas with any added fruits or sugars.
  • Broth. Chicken broth, vegetable broth, beef broth… and especially bone broth. Broth is a great and delicious way to increase your sodium intake naturally.
  • Diet soda. Almost all diet soda is acceptable, though we recommend zevia sodas sweetened with stevia if you plan to indulge.
  • Alcohol. If consuming alcohol try to stick to hard liquor as wine and beer tend to carry a larger amount of carbohydrates. Try to drink them either neat, on the rocks, or with any calorie-free mixer. Zevia also makes cocktail mixers that are keto friendly. Popular now are seltzer alcohols such as White Claw, Truly, and Corona Hard Seltzer
  • Electrolyte drinks. low and no-calorie electrolyte mixes are a great way to flavor your waters and include additional electrolytes
  • Milk alternatives. Almond milk, coconut milk, flax milk, and any other nut milk usually contain fewer carbs and calories than dairy milk. Make sure you choose the plain/unsweetened versions.

Chapter 8: Spices, condiments, and sauces

Spices, condiments, and sauces are great for added flavor and variation. However, a majority of them are full of added sugars.

Homemade condiments and sauces are preferable since you have full control what goes in. That being said, here is a list of approved spices, seasonings, and sauces that should be safe to use on your keto diet.


You would be surprised to see that a lot of seasoning on store shelves contain added sugars and carbs. This is why we highly recommend you make your own blends and mixes.

Make sure you check labels to ensure you are getting the purest form of the spice.

The best way to determine the purity is by checking the ingredient list. Typically there should only be one ingredient on the label, and that's the spice you are buying.

Spices themselves DO have carbs in them, but so long as you are using spices in moderation while cooking, you should be perfectly fine, and the carb count is negligible. Again, just be careful with any pre-made spice mixes since many of them will have added sugars.

There are a lot of brands coming out with low carb and sugar-free condiments that fit within a ketogenic lifestyle.

While we'll do our best to give you our recommended brands, it behooves you always to check labels when it comes to sauces and seasonings even if they make claims like low carb or keto approved.

Below you'll find a low of common herbs, spices, condiments, and sauces that individuals use on a ketogenic diet.

Sauces and Condiments

  • Yellow mustard
  • Ketchup without added sugars and in moderation
  • Horseradish
  • Hot sauces
  • Worcestershire sauce
  • Certain balsamic vinegars
  • Salad dressings fattier dressings and without any added sugars
  • Mayonnaise (We like primal kitchen brand)

Herbs and Spices

  • Salt – We prefer pink Redmonds Real Salt, Himalayan or Celtic salt.
  • Pepper
  • Basil
  • Oregano
  • Parsley
  • Rosemary
  • Cilantro
  • Thyme
  • Cayenne pepper
  • Chili powder
  • Cumin
  • Cinnamon
  • Nutmeg
  • Curry powder
  • Ginger
  • Saffron
  • Sar Anise
  • Allspice
  • Corriander
  • Garlic
  • Paprika

To give you a general idea of the number of carbs per tablespoon of a given spice, please see below:

SpicesNet Carbs (g)
All Spice, Ground (1 tbsp.)3
Black Pepper (1 tbsp.)2.4
Caraway Seed (1 tbsp.)0.8
Cardamom Ground (1 tbsp.)2.4
Cayenne Pepper (1 tbsp.)1.6
Cinnamon (1 tbsp.)1.7
Cloves (1 tbsp.)1.7
Coriander Leaf Seed (1 tbsp.).6
Cumin (1 tbsp.)2.1
Curry Powder (1 tbsp.)1.6
Dried Basil (1 tbsp.)0.9
Dried Parsley (1 tbsp.)0.3
Dried Spearment0.3
Fennel Seed0.7
Fresh Pepperment0.2
Garlic, Ground (1 tbsp.)5.3
Ginger, Ground (1 tbsp.)3.1
Imitation Vanilla Extract (1 tbsp.)0.3
Mace, Ground (1 tbsp.)1.6
Nutmeg (1 tbsp.)2
Onion Powder (1 tbsp.)5.2
Oregano, Ground (1 tbsp.)0.4
Paprika (1 tbsp.)1.2
Poppyseed (1 tbsp.)1.2
Poultry Seasoning (1 tbsp.)2
Pumpkin Pie Spice (1 tbsp.)3.1
Sage (1 tbsp.)0.4
Tarragon, Ground (1 tbsp.)2
Thyme, Ground (1 tbsp.)1.1
Vanilla Extract (1 tbsp.)1.6
White Pepper (1 tbsp.)3

Chapter 9: All about those sweeteners

We find that on a ketogenic diet, craving for sweets is significantly reduced and sometimes even eliminated.

If you do have a high addiction to desserts, we would highly recommend you just avoid sweet foods and sweeteners as much as possible.

While we can have cravings for a savory T-Bone steak, most cravings are a result of sugar. There is plenty of studies showing that sugar stimulates the reward center of the brain creating a temporary high.

Packets of artificial sweeteners in glass container sitting on bright blue wooden table

Though there are many different sweeteners that people choose on a ketogenic diet, we tend to favor both stevia and erythritol in our keto cooking and baking.

All of the sweeteners offer their pros and cons regarding taste, after-taste, texture, etc…

Below is a recommendation of sweeteners that have been shown to have zero impact on blood sugar.

  • Stevia. One of the most common sugar substitutions, stevia is an herb. If you can, get the liquid stevia drops and if using a granulated or powder form be mindful of any added fillers.
  • Erythritol. Another excellent sugar substitution with 0 blood sugar impact. Erythritol is a sugar alcohol that is naturally found in fruits, vegetables, and fermented foods.
  • Monk Fruit. Also known as luo han guo is just about as sweet as stevia without the same bitter aftertaste.
  • Allulose. The new kid on the block. Not as easily found on shelves just yet, but many companies, such as quest nutrition, are bringing out new products made with allulose for the taste and texture.

Chapter 9: Keto diet foods list – SUPPLEMENTS

Okay, so we gave you a breakdown of the three primary macronutrients in our ultimate keto diet food list. We even gave you our best recommendations for beverages, but what about supplements?

As this is primarily keto food list, we'll keep this section brief with some keto supplement recommendations we frequently get asked about.


As with any supplement, we wholeheartedly believe that they are just that….

supplements.

As in, they are there to supplement a proper diet and exercise lifestyle, not to replace or make up for a lackluster one. So with that, here are a few of our recommendations of the what and why you may want to take certain supplements.

MCT Oils and Powders

MCT (Medium Chain Triglyceride) is a type of fat that is readily used for energy by our body. In short, your body takes them and converts them to ketones almost immediately providing a fast-acting source of energy.

  • Recommended MCT (C8 Oil): C8 MCT Oil 
  • Recommended MCT Powder: Perfect Keto MCT Oil Powder
  • Recommended MCT Oil: Viva Naturals MCT Oil

Tip: Be wary of some MCT Oil Powders as many contain some less than desirable fillers.

Exogenous Ketones

As the name implies, you are introducing ketones directly into your body by ingesting them, thus providing one less step for your body compared to MCT Oils and Powders as the body doesn't need to convert them to ketones.

Exogenous ketones can be great for those in transition into a keto diet, for those who fell of the bandwagon temporarily or even as a potent pre-workout.

  • Recommended Ketone Salts: Perfect Keto Exogenous Ketones

Collagen Protein

Considered the glue that holds your body together, collagen is the most abundant protein in your body.

Anecdotally, collagen protein seems to help with joints, hair quality and helps repair leaky guts. You can get collagen protein in the form of powder or a yummy cup of bone broth.

  • Recommended: Collagen peptides protein

Greens Supplement

Maybe you don't like eating vegetables or have a hard time getting enough in on a daily basis. Taking a greens supplement can be a great way to consume a wide array of nutrients easily.

  • Recommended: Green Vibrance

Chapter 11: The danger zone

One of the most common things we hear is How do I avoid carbs? And you'd be right to ask because there is hidden sugar in almost everything on the shelves nowadays.

Hopefully the above sections give you a good idea of what to eat.

Make sure you familiarize yourself with the foods listed above alongside our general guidelines so you may gain a better understanding when you go grocery shopping or eating on the go.

Now, we want to provide you with a general breakdown of what foods to avoid so that you can arm yourself with knowledge and not mistakenly sabqotage your efforts.


Remember, fewer ingredients on the ingredient list are better and typically mean something is less processed. And if possible, we'd recommend sticking to whole foods with most, if not all, of your food choices coming from meat and vegetables.

With that said, here are ketogenic diet foods to avoid:

  • Grains. While the jury is out on gluten unless you are celiac, you want to avoid grains merely because they are pure sources of carbohydrates. Grains include all wheat products, corn, etc… this applies to even whole grains as well including couscous, rye, wheat, barley, buckwheat, and quinoa.
  • Starches. Avoid starches on keto like plantains, sweet potatoes, potatoes, pasta, rice, beans, etc…
  • Fruits. Aside from a few berries in moderation, most fruits are high in sugar and fructose.
  • Sugar. Avoid it. Enough said. Sugary soft drinks, candy, juices, cakes, etc…
  • Anything labeled “low-fat.” Most items tagged low-fat usually fill the void with additional sugar. Since fat is technically our friend on a ketogenic diet, there is no need to avoid it.

Be wary of certain low-carb products off the shelves as many of the times they are just regular versions disguised in fancy boxes and confusing verbiage.

Not to name any names, but even a few of the companies have also been caught lying about the actual carb content of their products.

Read labels and in general, avoid items that say “low-carb” or “net carbs.” They may be great as a treat once in awhile, but you should avoid them most of the time.

Tip: If a product contains maltitol then we HIGHLY recommend you avoid it as maltitol causes a similar insulin response to eating plain table sugar.


I hope you enjoyed The ULTIMATE ketogenic diet foods list. What are some of your favorite foods to eat on a ketogenic diet? Feel free to leave your favorite keto consumables below or any questions you may have floating around.

How To Accurately Measure If You Are In Ketosis

Have you been on a ketogenic diet for some time and are wondering how to tell if you are in ketosis?

Or maybe you're like us and want to have something tangible or measurable.

One of the most commonly asked questions we get is, “How do I check my ketone levels?”

In this post, we're going to go over the what and how of measuring your level of ketosis.

How to measure ketosis?

The three primary methods of measuring ketones in your body, all of which have their advantages and disadvantages are:

  • Blood Ketone Meter
  • Breath Ketone Meter
  • Ketone Urine Strips
how to measure ketosis

First, we'd like to lay out the foundation, this way you understand exactly WHAT you are measuring.

 There are three primary forms of ketones in your body, beta-hydroxybutyrate, acetoacetate, and acetone.  Hence, the three primary methods of measuring your level of ketosis.

Each of the three ketone bodies is measurable because they spill over into different areas of your body: your urine, breath, and blood.

No one measurement or form is greater or worse than the other, but when it comes to a “gold standard,” or what is commonly referenced in medical literature, levels of beta-hydroxybutyrate (BHB) is most typical.

Furthermore, the three different ketone bodies are easily measurable within the comfort of your home. Thus, there is no need for you to pay for any fancy lab tests or buy super high-end equipment.

So, let's dive in with a closer look at each method along with their advantages, disadvantages, best practices, and our recommendations.


Measuring Ketones in Urine via urine test strips. (acetoacetate)

Urine test strips are the most common AND most cost effective (cheapest) way to measure whether you are in ketosis. Ketosis urine strips accomplish this by measuring any unused acetoacetate excreted in your urine.

Often, we recommend keto test trips for beginners wanting an easy way to measure ketosis or those just getting into some form of tracking.

How to use urine test strips

You use the ketosis strips by holding it in your urine stream for a couple of seconds, and within about 30 seconds the color will change indicating acetoacetate concentration in your urine.

Most urine strips colors typically range from a beige or pink (low concentration) up to a dark purple (higher concentration).

Most, if not all, urine strip packages come with a reference color chart letting you know the concentration of ketone bodies (acetoacetate) in your urine.

The one warning is, once your body is “keto-adapted,” people have reported lower readings, and some even report no reading at all.

The theory being that the body becomes more efficient at using acetoacetate or converting it over to beta-hydroxybutyrate (BHB) from your fat, thus resulting in a lower level or absence of acetoacetate that is reading on the strip.

Another factor that can affect your urine test strip reading is your present electrolyte balance and hydration levels. The more concentrated (dehydrated) or diluted (hydrated) your urine, the more it will affect your readings.

Urine strips can be an excellent method to test if you are in ketosis when just starting or transitioning to a ketogenic lifestyle, but once you've been on a ketogenic diet and wish to continue testing, we'd recommend one of the next two forms of measuring ketones we will go over.

Are urine ketone strips accurate?

Not necessarily the most accurate method, but the easiest and the cheapest.

PROS:

  • Cheap
  • Easy to find

CONS:

  • Not the most accurate
  • May be messy
  • May show a false reading depending on your electrolyte balance, hydration level, or how long you've been on a ketogenic diet.

With that said, you can usually find ketosis urine strips at your local Walmart, Walgreens, CVS, and even Amazon

Recommended: Perfect Keto Urine Test Strips


Measuring ketones in your breath. (acetone)

Measuring your level of ketosis using your breath does not use ketosis strips like the other two methods. Instead, measuring ketones in your breath is accomplished via a breath meter aka Ketonix meter.

Breath ketone meters are increasing in popularity among the ketogenic crowd but may come with a hefty upfront investment of around $200.

The advantage that breath meters have is the reusability factor; this means you can test as many times as your heart desires without the need to purchase additional ketosis sticks of any kind.

Additionally, research tends to show that there may be a direct correlation between the acetate found in the breath and levels of BHB in the blood.

How to use a ketonix breath meter

To use a ketonix breath meter, you would take the meter and plug it into the USB port on your computer.  Once the unit has warmed up properly, blow into the meter until the light indicates that your breath acetone levels are being registered.

Software is included with the breath meter for easy measurement and tracking. Typically, the meter will range in colors much like the urine test strips with green indicating the least amount of acetone and red indicating the most acetone.

While a breath meter is much more accurate than the urine test strips, they may vary widely compared to that of a blood ketone meter.  This places the ketonix meter as a middle ground between the urine ketosis strips and blood meter in our recommendation.

PROS:

  • Reusable
  • Doesn’t require bodily fluids

CONS:

  • Larger upfront investment
  • More time consuming
  • Possible innacuracies

If you are on a budget but want something a bit more accurate than urine strips, we would recommend a Breath Meter.

However, if you want something a bit more accurate, don't mind pricking your finger, and it’s ok to buy blood ketone strips. Go with a blood meter.

Recommended: Ketonix Breath Meter


Measuring ketones in your blood. (beta-hydroxybutyrate)

Blood ketone meters are highly considered the “gold standard” when it comes to measuring your level of ketosis.  Blood ketone meters work by measuring real-time levels of BHB in your blood, the primary ketone body you produce once in ketosis.

There's a reason supplement companies are now coming out with exogenous BHB supplements, but that is a whole other story.

Testing levels of ketones via the blood is the same way a diabetic would check their blood sugar; prick your finger, squeeze out some blood, and place it on a blood ketone strip.

Furthermore, since your blood is a very tightly regulated system, blood meters tend to be the most consistent and accurate since factors like hydration won't skew the results.

How to use a ketone blood meter

As said, using a blood meter to test for ketones is the same way someone with diabetes would check their blood sugar.

First, alcohol swab the area you are testing, pull back on the included lancet and press it gently against your skin (generally your fingertip), press the button to release the lancet (needle) and a walaa.

You'll either have a drop of blood already exposed because of the prick or you may have to squeeze your finger to produce a drop of blood.

You may have to prick your finger again.

Afterward, place the blood onto the blood ketone strip and insert the strip into the meter. Results take about 3-5 seconds to pop up on the screen.

Again, blood ketone meters are the most accurate, but they do come at the cost of having to purchase strips that range anywhere from $1-$2 per strip.

And if you tend to be a little squeamish or the site of blood, this may not be the best option for you.

It's not that bad once you get used to it or have someone else do it for you.

PROS:

  • Most accurate
  • Most reliable

CONS:

  • Buying strips over time can add up $$$
  • If you hate the site of blood, this may deter you altogether.

If you were to go with any of the three above methods, we would recommend a blood ketone meter hands down.

Recommended: Keto Mojo Blood Ketone Meter


Checking ketosis without the use of equipment.

Perhaps you don't care to track using the above methods or want a general idea of whether or not you are in ketosis.

Which begs the question, can you feel when you are in ketosis?

While not the most accurate, or even 100% indicative of being in ketosis, you can kind of tell if you are in ketosis if experiencing one, many, or all of the symptoms below.

Metallic or fruity smell to your breath

That's right, what's also commonly referred to as “keto breath,” is a fruity almost nail polish type of scent to your breath. As described above, the breath ketone meter measures acetone that you expel while breathing.

It would only make sense that there would be a nail polish smell (acetone) to your breath which is commonly used as nail polish remover.

Mental clarity

The brain uses up a significant amount of energy and prefers ketones over glucose to fuel that requirement. Without having to rely on carbohydrates/sugar for energy the brain has a more stable and constant supply of fuel from either dietary fat or your body fat.

Many people report feelings of not only mental clarity but a euphoric feeling.

More stable and increased energy

Aside from the initial adaptation period, in which you may feel sluggish or experience symptoms of the dreaded “keto flu,” your body will have a constant supply of energy.

Much like your brain, your body will derive its energy primarily from fat from your diet or tap into that pesky body fat.

Decreased hunger

One of the most significant benefits that make a ketogenic diet so great is its ability not only to decrease sugar cravings but hunger in general.

Because your body has a constant supply of energy even without food, it won't have the same cravings as it would have on a carbohydrate-based diet.

Increased thirst and urination

As the body burns through stored glycogen (glucose) you'll be excreting tons of excess fluid from your body.

Since insulin is lower on a ketogenic diet, the kidneys excrete sodium at an increased rate. It is essential that you raise sodium on a ketogenic diet.


Optimal ketosis and ketone readings

There is a constant debate on what the “optimal” ketone range should be. Some would even have you believe that higher levels of ketones equate to higher levels of weight loss.

As far as we can tell and from personal experience, this is false. There is no “optimal ketone reading for fat loss.”

… but don't let that stop you from testing and coming to your own conclusion.

As explained earlier, many see a decrease in ketone readings the longer they are in ketosis. What's happening exactly may be debatable, but the consensus is the body becomes more efficient at using ketones leaving few if any to be spilled over and measured.

With that said, since the most accurate form of measuring ketones is via a blood meter, we'll use that as our primary reference.

What is a healthy ketone level?

In general, according to Phinny and Volek's publication of Art and Science of Low Carb Living, nutritional ketosis begins at a reading of .5 mmol/L and anything below you are not considered to be in ketosis.

Below is a visual ketone chart as laid out by Phinney and Volek.

As you can see, nutritional ketosis begins at a reading of .5 mmol/L with the optimal zone between about 1.0 mmol/L and 3.0 mmol/L

Being above or below .5 mmol/L and 3.0 mmol/L respectively doesn't necessarily mean you're doing anything wrong or won't see results. Instead, think of it as a nutritional ketosis sweet spot where the benefits of ketosis seem to be experienced.

In general:

  • Light ketosis: ~ < 1.0 mmol/L
  • Optimal Ketone Zone – 1.0 mmol/L – 3.0 mmol/L

Some things I've personally observed is that the bigger my caloric deficit, the higher my ketone readings in general.

Also, your readings can vary depending on a myriad of factors such as:

  • If you just worked out
  • If you just ate
  • Ingesting something like an MCT oil or ketone supplement.

This is why we recommend either taking a reading first thing in the morning or at the end of the day waiting at least an hour after your last meal. Whichever time you pick, just make sure you're consistent.

We're after results. Whether you're using a ketogenic diet to lose fat or gain muscle, it won't matter what your ketone readings are if you're not achieving your desired goals.

As the saying goes, chase results, not ketones. Unless you're using a ketogenic diet to manage, prevent, or treat specific diseases and ailments, there is no need to register the amount of ketones in your blood.


Would love to hear your thoughts or maybe if a lightbulb went off. Simply let me know in the comments down below.

Keto Diet 101: The Definitive Guide

It’s no secret that a ketogenic diet turns ones body into a fat-burning machine.

With many proven benefits such as weight loss, improved cognitive function, possible treatment of major diseases, improved health, and significant performance benefits, you’d be quick to wonder why you haven’t dived in just yet. Bottom line?

If you’re ready to dive into the ketogenic lifestyle, this guide will show you everything you need to to know to get started.

So let’s get started…

but first click here => 3I am a footnote. Every time you see one of these gems you can click it to perhaps learn a bit more, read my thoughts, or to reference a study.

Don't have time to read all 5,000 words? Download a PDF to read offline at a later time.


ketogenic diet pinterest cover

Chapter 1: Consistency of the fundamentals

Before diving into the intricacies of the ketogenic diet, we must first define the fundamentals to understand it

What is ketosis?­­­­­

Ketosis is when your body’s metabolism shifts away from glucose / sugar (carbohydrates) towards mainly ketone / fat utilization.

What is a ketogenic diet?

Essentially, the ketogenic diet triggers the production of ketone bodies by the liver.

The tipping point to a ketogenic diet is how much carbohydrates are restricted, causing a series of adaptations to take place.


What are ketones?

Ketones (or ketone bodies) are the byproduct of the incomplete breakdown of free fatty acids (FFA) in the liver.

Under “normal” dietary conditions, the body draws energy from all of the macronutrients (carbohydrates, protein, and fat) When you restrict carbohydrates or remove them all together, the body is forced to find an alternative fuel to provide energy.

One of which is free fatty acids (FFA) Most tissues in the body are capable of using FFA, but a select few major organs cannot – most notably the brain and nervous system.

However, break down those FFAs and now, the brain and other tissues can utilize ketones.

In fact, ketone bodies may be a preferred fuel source for the brain over glucose due to greater energy efficiency.

This may explain the improved cognitive function many experiences on a ketogenic diet. Now that you have a basic understanding of what ketosis is and what ketones are, how can this benefit YOU?


Chapter 2: Benefits of a ketogenic diet

Everyone has their own reason for going keto, even you.

While keto may not be the easiest diet to get started on due to years of various eating habits we’ve accumulated, it offers a TON of benefits if you’re willing to commit.

If you’re willing to give keto a fair shot you can look forward to feeling amazing, looking fantastic (more fantastic), and possibly recover from chronic health issues you may be plagued with.

Here are a few of the benefits of a ketogenic diet.


Increased fat loss

One of the biggest benefits of the ketogenic diet may be its effectiveness in massive weight loss.

Ketosis isn’t “magic,” though some would say that it is; instead, it generates a combo of synergistic effects that make dieting easier for the individual.

Here are just a few…

A keto diet reduces insulin, increases mobilization of stored body fat, and decreases, maybe even completely suppress appetite. 2 Ketosis, ketogenic diet and food intake control: a complex relationship. Antonio Paoli et al. 2015

This is important because the overwhelming drive to eat as a result of cravings when dieting is the BIGGEST impediment to weight/fat loss, and the reason why most diets fail.

This is why ketogenic diets appear to be more beneficial for the long-term maintenance of weight loss compared to low-fat diets. 3Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Bueno NB et al. 2013

At the end of the day, almost all diets will work, but if you can’t keep it off then what’s the point? We’re after both effectiveness and sustainability.


Increased energy / Improved cognitive function

Once your body has shifted to utilizing ketones for energy you’ll begin to notice increased, uniform energy throughout the day.

Being in a state of nutritional ketosis results in a steady flow of fuel, to the brain, thus avoiding the sugar swings and crashes most people experience on a “standard diet.”

This is why many people claim feelings of mental clarity on a ketogenic diet. In adults with bad memory, adding ketones improves cognition.

In fact, the higher the ketones, the higher the scores. Many people also report a sense of euphoria and well-being, which I too have noticed.

Moreover, many individuals use keto diets specifically for the sole purpose of increased mental performance.

There is a growing body of evidence suggesting a ketogenic diet may be beneficial for neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, autism, and even depression.4The ketogenic diet: uses in epilepsy and other neurologic illnesses.Barañano KW et al. 2008


Increased physical performance

Ketogenic diets increase energy efficiency.  At any given intensity, a keto-adapted athlete will burn more fat and less carbohydrate (glycogen) than not keto-adapted athletes. This allows glycogen to be spared for when we really need it.

Our bodies store glycogen (sugar) in our muscles and liver, but there is an upper limit of approximately 2000 – 2500 calories.

This is why you may see, or have experienced, hitting “the wall” during prolonged endurance events such as a marathon or ultra-marathon. Your body simply runs out of its stored energy.

This wouldn’t be the case if you were fat adapted (keto-adapted) The below table illustrates that carbohydrate stores are minimal compared to protein or fat.

The average person has enough energy stored as body fat to exist for weeks, even months, without food intake.

In fact, in one study 5Features of a successful therapeutic fast of 382 days' duration, a 27-year-old male fasted for 382 days! (under close supervision of course) As a result, the individual went from 456 pounds (~207kg) to 180 pounds (~82kg) for a total  loss of 276 pounds (~125kg) 


Disease treatment

By no means is this an endorsement to forego any treatment or not seek medical help. Always seek professional help if you are suffering from a disease.

DIABETES

Since a ketogenic diet manages blood sugars fairly well, it is excellent for prevention, managing, and even possibly reversing type 2 diabetes and pre-diabetes.

CANCER PREVENTION / TREATMENT

Ketogenic diets are currently undergoing study as they have been shown to reduce tumor growth and improve survival. Ketogenic diets may even increase the effectiveness of standard cancer treatments. 6Effects of a ketogenic diet on tumor metabolism and nutritional status in pediatric oncology patients: two case reports. Nabeling LC et al. 1995

EPILEPSY

The ketogenic diet first emerged as a tool for clinicians to treat patients with epilepsy.  It remains the only method with the consistent ability to prevent seizures through a variety of mechanisms.

KETOGENIC DIET POTENTIAL BENEFITS
  • Normalize blood pressure
  • Less acne (In my case, completely eliminated my lifelong struggle)
  • Reverse or manage PCOS
  • Fewer sugar cravings

As you can see, a ketogenic diet provides a slew of benefits with very minimal, if any negative effects.

Now that you have a general understanding of what a ketogenic diet is and how it may benefit you, The next chapter will discuss the how.

We will show you how to get started and set up your diet for success based on your goals.


Chapter 3: How to setup your ketogenic diet

There are right ways, yes… ways as in more than one, and wrong ways to implement a keto diet.

What’s wrong or right is subjective, of course.

BEFORE GETTING STARTED As always, you should always consult with a medical professional before starting any diet.

However, there are a few groups I’d strongly recommend consult a medical professional or employ a more moderately balanced diet (also open to interpretation) If you belong in any of these groups the diet is not generally recommended for you:

  • Type 1 diabetics and diabetics taking medication.
  • Pregnant or breastfeeding mothers
  • Young adolescent children

While the above groups MAY be able to safely employ a ketogenic diet, it is advised you do so under close medical supervision.


Ketogenic diet: DO IT RIGHT

Depending on your underlying reason for implementing a ketogenic diet…

i.e. disease treatment vs general health and weight loss

You may need to vary the percentages of calories coming from certain macronutrients (fat, carbohydrates, and protein)

In general, while a ketogenic diet is nearly the same for everyone in how it is set up, those using the diet to treat serious neurological diseases want to maintain high levels of blood ketones.

This means sticking to very low carb AND erring on the side of lower protein ~10-15% of calories.

Then again, if this applies to you then please consult your physician or another qualified medical professional.

For those doing keto for general health, weight loss, and/or performance, you may be able to handle more protein and/or carbohydrates and still remain in ketosis.

In fact, I would suggest a more moderate protein intake for active individuals (and if you’re not active then there is also an argument for why you should be)

But more about that at another time…

For now, let’s get to the nuts and bolts of the diet.


Getting started prologue

A ketogenic diet is a major change for some, if not most people. You’re literally telling your body to switch over from one fuel source to another.

It’s like taking your car’s petrol engine and switching it to a diesel engine. 

Or better yet, strapping a tanker truck to you with unlimited energy.

Big fuel gas tanker truck on highway

With that being said, it may take some getting used to. Make sure you are well prepared both mentally and physically on the journey you are about to embark on.

My top 3 recommendations to ease your transition and make it as enjoyable as possible.

1. Get plenty of electrolytes

(sodium, potassium, magnesium) You can easily accomplish this by salting your foods liberally and eating foods rich in potassium and magnesium such as leafy greens or avocados.

You can also achieve this by supplementing electrolytes as well.

2. Eat extra fat the first few days and maybe even the first couple weeks

While this may slow fat loss down if that is your intended purpose, increasing fat can accelerate keto-adaptation. Of course, dial it down after you’re adapted according to your goals.

Exactly how much fat you should eat on a ketogenic diet will inevitably be determined by your overall calorie intake and other macronutrients.

3. Exercise

Lift weights and perform a low-level aerobic activity.

Why? because it’s good for you that’s why.

While a ketogenic diet in and of itself is nitrogen sparing (muscle sparing) lifting weights helps prevent muscle breakdown and you may even increase muscle (depending on a lot of other factors such as your training age, overall calories, and workout routine)

Ok, I said 3… but lastly, make a minimum commitment of 4-6 weeks. 

Everyone responds differently to the diet. The first couple of weeks may be difficult for some, while a breeze for others.

In my experience, the longer you’re on the diet the more benefits and breakthroughs you will experience in health, weight loss, and performance.


Getting started – The Nuts & Bolts

Just because the ketogenic diet is a “high-fat” diet doesn’t mean you have an all-access pass to eat unlimited quantities of fat.

 Establishing a metabolic state of ketosis is more about the lack of carbohydrates, not eating copious amounts of fat. 

By default, a ketogenic diet is considered a “high fat” diet because once protein intake is calculated and carbohydrates are restricted, the remaining calories will be comprised of fat calories.

Since it’s easier to know exactly how much and what to eat, from a percentage standpoint this will usually leave an individual at:

ketogenic diet percentages
  • 50-85% of calories coming from fat
  • 15-35% of calories coming from protein
  • 5-10% of calories coming from carbohydrates.

With that being said, let’s get started.

In general, the guideline for a ketogenic diet, keto diet, ketosis diet is high fat, moderate to low protein, and low to no carb.

So exactly what does that entail? In general, we like to stick to the (K.I.S.S.) approach at The Art of Keto “Keep it simple…”

how to calculate macros on ketogenic diet

STEP 1: Set your total calorie intake depending on your goal

The amount of calories boils down to what your goals are concerning fat loss or muscle gain. If you are looking to lose fat you want to eat less than your body burns on a daily basis to be in a negative energy balance.

When trying to put on muscle, you want to eat more than your body burns on a regular basis to be in a positive energy balance.

To give you a general starting point and a better understanding of tracking calories you can see the what and how many calories you should eat on a ketogenic diet?

Or if you prefer plug and play visit our handy keto macro calculator that will help individualize a breakdown that fits your preferences and goals.

Below is an easy graphic to get you in the ballpark and make adjustments based on actual results

easy calorie cheat sheet for ketogenic diet

STEP 2: Determine your macronutrient breakdown

You will see a lot of conflicting information when it comes to a keto diet macro breakdown. As stated previously, the percentage breakdown usually is a byproduct of setting our protein and carbohydrate targets first.

With that said, we shouldn't look to strive for a certain percentage of any macronutrient (carbohydrates, protein, or fat) albeit unless the use of a ketogenic diet is for therapeutic purposes where the percentages originated.

One of the main reasons you should not base your diet on percentages is better understood given our recommendations of how much protein should you eat on a ketogenic diet which is based on a person's lean body mass (total weight – fat weight).

Someone who carries more muscle and lives a highly active lifestyle given the same weight as another individual who is inactive and has a higher bodyfat would have a higher need for protein and likely carbohydrates.

STEP 3: Track and adjust.

As with any new endeavor, you want to make sure you are heading in the right direction.

What gets measured get's managed. It shouldn't matter if you're using a ketogenic diet for fat loss, muscle gain, improved cognitive function, or decreased inflammation… make a note of any changes you observe.

The only way to continually improve is through small changes over time that compound into MASSIVE change.

Some questions to ask yourself depending on your goal(s).

Do I look visibly leaner?

Do I look more muscular?

Am I getting stronger?

Am I less sore?

Am I less tired?

Is my thinking clearer?

Do my clothes fit better?


Chapter 4: Types of ketogenic diets

Generally, there are 3 types of ketogenic diet protocols. We will discuss them briefly below:

  1. Standard Ketogenic Diet (SKD) is what most think of as the ketogenic diet. The majority will utilize a standard ketogenic diet while avid exercisers and athletes might tend to gravitate toward the other 2 methods below.
  2. Targeted Ketogenic Diet (TKD) is your standard ketogenic diet (SKD) with carbohydrates consumed generally before and/or after exercise.
  3. Cyclical Ketogenic Diet (CKD) is when you alternate between periods of eating a standard ketogenic diet (SKD) and introduce 1-2 days of high carbohydrate intake.

Let’s delve into each protocol a tad more, but briefly, to give you a better understanding of each.


STANDARD KETOGENIC DIET (SKD)

As previously mentioned, a standard ketogenic diet (SKD) is what most people think of or refer as a ketogenic diet. In general, it is a diet low in carbohydrate and moderate-high in both protein and fat. An SKD forms the foundation for both the TKD AND CKD.

TARGETED KETOGENIC DIET (TKD)

The targeted ketogenic diet serves as a compromise between your standard ketogenic diet and full-blown carb up (period of greatly increased carbohydrate intake) as used in a cyclical style ketogenic diet.

Primarily based on anecdotal experience, a TKD allows individuals to perform high-intensity exercise such as weight training or even endurance type training without interrupting ketosis for a long period of time… if at all

(unlike a CKD, which is coming next) With a targeted ketogenic diet you would typically ingest a few fast digesting carbohydrates before and/or during and after your workout. 

Without delving too deeply into the intricacies of a targeted ketogenic diet, many people have reported having better energy levels and therefore more productive workouts by utilizing this strategy.

CYCLICAL KETOGENIC DIET (CKD)

Unlike a standard or targeted ketogenic diet, a cyclical ketogenic diet employs a full 1-2 day period of high carbohydrate eating with the goal of refilling muscle glycogen.

Based on a standard 7 day week, you alternate 5-6 days of ketogenic dieting (SKD) with 1-2 days of high carbohydrate eating.

The theory behind the carb load is to refill muscle glycogen and sustain exercise performance for the next cycle while even possibly providing an anabolic response (muscle gain/re-gain in our context)

Unlike the targeted ketogenic diet, a cyclical approach employs HIGH carbohydrate intake over the full course of a day or two (and possibly even longer).

The carbohydrate scheduled days are usually preceded by a very intense and specific workout protocol.


Chapter 5: How to know you're in ketosis

So the question now is how do you know if you’re in a state of ketosis?

While there are actual test methods (blood, urine, breath), there are also telltale signs that don’t require any testing. 

 In the end, remember that we’re after results.  7There is no magical ketone level that indicates you are losing more fat. Therefor, there is no need to strive for a certain level. If your fundamental purpose for a ketogenic diet is therapeutic in nature then you may require the monitoring and testing of ketones

For a variety of testing methods visit my article on how to measure ketosis.


Testing methods

It’s possible to test for ketones in the urine, blood, and your breath.

There are drawbacks to each, but as previously stated, unless you have an underlying medical condition that requires that you stay at a certain level of ketones, it may be unnecessary.

In the end, we are big advocates of testing, at least in the beginning to draw any correlations to weight, mood, and/or performance related to ketone levels.

We’re also just big analytical data nerds.

Also, note that for certain individuals, eating under 100 grams of net carbohydrates is sufficient to reach a state of nutritional ketosis, but for others, they may need to go as low as <20 grams.

This is why testing can be beneficial since everyone responds and is affected differently.

Bottom line – it’s not necessary to test for ketones depending on the person, it may even lead some to become obsessive with constant measuring.

how to test for ketones on a ketogenic diet

Read more about How to Measure Ketosis.

On to the different test methods.


BLOOD KETONE METERS

 Blood ketone meters are considered to be the “gold standard” as they are the most accurate way to measure your level of ketosis.  It uses beta-hydroxybutyrate (a type of ketone body) as the indicator for this test.

Pros: 

  • Most accurate

Cons:

  • Ketone test strips can be pricey $1 – $2 / strip
  • Only measures levels in your blood vs actual utilization.
  • You must prick your finger to produce a drop of blood for measurement.
  • Usually not available at your local pharmacy (depending on where in the world you are)

Suggested Meters

Recommended: Keto Mojo Blood Ketone Meter


URINE STRIPS (KETOSTIX)

By far, the cheapest and easiest method to measure ketosis is via urine strips. You can find these at your local pharmacy such as CVS or Walgreens or order them on online sites such as Amazon.

I do apologize for folks outside of the U.S. since I am unfamiliar with the popular chain pharmacies… but I am sure you can grab these at your local pharmacies as well.

The urine strips are likely the first option for most beginners. You simply hold the sticks in your urine stream for a few seconds and watch it change color.

Then, you compare it to color on the side of the bottle which corresponds to a ketone level.

Pros:

  • Cheap
  • Available locally

Cons: 

  • Not very accurate, especially the longer you are in ketosis.
  • Hydration levels can give you different readings.

Suggested Strips :

  • Recommended: Perfect keto urine test strips

BREATH METER

Breath meters measure the level of acetone in your breath which gives you an indicator of actual fat utilization.

Breath meters are usually connected to a PC or Mac via USB (although bluetooth ones are being made now)

While not completely conclusive, this method may give you more real-time indicators of how different lifestyle factors and dietary changes affect your state of ketosis.

Unlike urine or blood testing, the breath analyzer is reusable and can potentially save you money over time.

Pros:

  • Measures actual fat being burned (whether from the body or diet)
  • No need to constantly purchase testing strips

Cons:

  • Larger upfront cost $150 – $300
  • Not always accurate
  • Does not always correlate well with blood ketones

Suggested Breath Meters :

  • Recommended: Ketonix breath meter

What if you don't want to test?

Each method of testing will help you gauge your ketone levels, however, when used separately, does not paint the whole picture.

 There is no conclusive evidence that more ketones equate to more fat loss or more muscle gain.  However, higher ketone levels generally have more therapeutic benefits in the treatment of certain medical conditions.

How to know without measuring

Once you’re keto-adapted (fat-adapted) and your body becomes more efficient at utilizing ketones, you might not see the big numbers on your measuring devices that you once saw in the beginning of your ketogenic journey.

Or, if you’re of the (K.I.S.S) keeping it simple as possible mentality,  simply go by how you feel along with the results or the lack thereof you're experiencing

(basically… be intuitive, which we should all strive for).

Below are some physical signs many people on ketogenic diets have experienced.

ketogenic diet signs you are in ketosis

Reduced hunger

Many individuals, myself included, experience a marked reduction in hunger. In fact, some people who used to have bottomless pits report feelings of satiety with less food.

Increased energy

Depending on the individual, for the first few days (or weeks) during the acclimation period, you might feel tired aka “keto flu”.  This is your body learning to use fat vs carbohydrates for fuel.

After the hump people experience a clear increase in their energy levels. Some even report a sense of euphoria and mental clarity.

It goes to show, sometimes we’re so used to feeling bad and having the dreaded “brain fog” that we don’t realize how bad it is until we experience what it’s like to feel good.

Keto breath

You may have heard about the dreaded ketone breath. It can make a person’s breath smell “fruity,” or like nail polish remover.

Increased Urination

As the body burns through stored glucose (glycogen) you’ll be excreting a lot of water in the process. When insulin levels are kept low, the kidneys excrete sodium at a higher rate which also leads to additional water loss.

This is why it is important and suggested to increase sodium while following a ketogenic diet.


Chapter 6: What do you eat on a ketogenic diet?

The key factor in reaching ketosis is the restriction of carbohydrates. In theory, the lower the carbohydrate intake, the greater degree of ketosis.

In fact, the fastest way to nutritional ketosis is simply to fast.

Fasting for 24-72 hours will get you into a state of ketosis the quickest.

For everyone else, it is generally advised to stick to under 20 grams of net carbohydrates per day to allow for adaptations to take place.

So, what does this look like?


Ketogenic foods to eat

CARBOHYDRATES

As a general rule, you want all your carbohydrates from low GI sources such as vegetables with trace carbohydrates coming from nuts and dairy.

Dark leafy greens are generally a good rule of thumb with small amounts of berries (raspberries, blackberries, etc.). Remember how many carbs you should eat on a ketogenic diet? The main goal is to stick to under 20g of net carbohydrates (total carbohydrate grams – fiber grams)

PROTEIN

Just about any meat, especially organ meats (liver, tongue, heart, etc)  as they are highly nutritious, is fair game. This will include beef, poultry, bison, fish, eggs, etc.

FATS

  • Nuts and seeds (especially macadamia and pili nuts)
  • Avocados
  • High-fat dairy (heavy cream, butter, hard cheeses, etc,)
  • Oils
  • Coconut, Avocado, MCT

SWEETENERS

  • Stevia
  • Erythritol
  • Monk fruit
  • Allulose

DRINKS

All the drinks listed below are unsweetened, but if sweetened with the above-listed sweeteners they are permissible.

  • Water
  • Coffee
  • Tea
  • Small amounts of wine and hard liquor may be permissible, though generally not recommended during the adaptation period.

For a more complete list of keto-friendly foods to incorporate in your diet and what to avoid, give our KETO FOODS LIST | THE ULTIMATE GUIDE a read.


Foods to avoid

In most cases, you generally want to avoid all starchy and refined carbohydrates.

  • Grains – rice, corn, wheat cereal, etc.
  • Sugar – any caloric sweetener such as honey, agave, maple syrup, etc.
  • Fruits – Almost all fruits aside from small amounts of berries
  • Tubers – Potatoes, yams, sweet potatoes, etc.

Failing to plan is planning to fail. When you begin your ketogenic diet, you will want to plan ahead.

Try to keep things as simple as possible in the beginning by eating foods that not only you enjoy, but provide satiety.

Once you become keto-adapted or have been on the diet for a while, feel free to experiment with different foods and/or carbohydrate intake to see how it affects you.


Chapter 7: Common Q&A, Troubleshooting, and Resources

I'll be the first one to say that what works for one person may not work for the next.

If you decide on a keto diet and bodybuilding as your plan of attack, the best thing you can do is EXPERIMENT.

Every day is a chance to learn about yourself, your body, and make adjustments based on real-world results.

I believe a ketogenic approach is a great compromise between optimal health and aesthetics.

That said, I guess that makes it 6 tips.

🙂


Will physical performance suffer?

There are plenty of misconceptions when it comes to the ketogenic diet and physical performance.

While, in the short term, there may be small performance drops during the adaptation period, there are many promising longterm benefits from switching to a fat burning athlete.

In keto-adapted athletes, energy efficiency is increased. Meaning, at almost any given intensity of their V02max, they are utilizing more fat and less glycogen than their sugar-burning counterpart.

In fact, fat-adapted athletes have been shown to burn up to 2.3 times more fat at peak oxidation 8Metabolic characteristics of keto-adapted ultra-endurance runners. Volek et al. 2016 59% more fat overall than non fat-adapted athletes, AND at higher intensities.

As a result, there is less of a dependence on stored and/or external carbohydrate sources during exercise. Instead, glycogen is spared and stored for when we really need it, such as during higher intensity periods of activity.

This is crucial as we only store about 2400 calories worth of carbohydrates within our muscles and liver, while even the leanest of individuals may carry tens of thousands of calories of body fat.

Energy stores become virtually limitless on a ketogenic diet.


Are there any side effects on keto?

KETO FLU

Common for those new to keto or low carb, but often fades after a few days.

While your body is transitioning primarily from sugar burning to fat burning people have reported bouts of fatigue, dizziness, headaches, cramps, etc. This is often in part due to a loss of electrolytes.

When you stop eating foods rich in carbohydrates, you’ll start to drop excess water and salt which may result in dehydration and the aforementioned symptoms.

You can minimize or mitigate dehydration completely by increasing your water and salt intake.

Muscle cramps

As with the keto flu, muscle cramps are typically a result of a loss of electrolytes. Aside from adding additional salt, make sure to eat foods rich in potassium and magnesium such as dark leafy greens and avocados.

You may want to also supplement with magnesium or potassium if you prefer to go that route.

Constipation

One of the most common causes of constipation is dehydration (starting to see the trend here?) The simplest solution is to increase water intake and make sure you intake an adequate amount of fiber from non-starchy vegetables. 

Also of note, you may be eating less “bulk” due to cutting out all the carbohydrates and processed foods you may have been eating previous to going keto.

As a byproduct, you will likely have less waste. Try not to confuse constipation with just not having the urge to go number two.

Keto breath

Some people experience the smell of acetone on their breath (or more often, the people around them do) This, in part, is due to acetone being one of the ketone bodies created during ketosis and often resembles the smell of nail polish remover.

This typically goes away for most individuals within 1-2 weeks after the body adapts to ketosis and stops inefficiently expelling them through the breath, sweat, and urine.

Keto rash

While there is no real scientific reason or explanation for the keto rash, a handful of people report bouts of rashes appearing once starting a ketogenic diet.

As with the keto breath, this may be due to skin irritation from the acetone excreted through sweat.

Another theory floating around is that the rash is a sign of toxins being released through the skin.

Since toxins are primarily stored within the fat cells and we are now mobilizing more fat and using it as our primary source of energy… the toxins are also being circulated and excreted out through our skin.

Possible solutions include loose-fitting clothing, showering immediately after exercise, and even possibly upping carbohydrate intake slightly. There is a site which delves more into this in depth.


Some tips to help avoid keto side effects

As you can see, most of the issues are related to dehydration which also leads to a lack of electrolytes.

You want to ensure that you're drinking enough water, salting your foods liberally, and supplementing with additional electrolytes if you are engaging in substantial bouts of exercise or just tend to sweat more than the average. 

  • Drink more water
  • Increase electrolyte intake
  • Eat enough fat

Chapter 8: My top 3 takeaways

1. K.I.S.S.

Don’t over complicate the whole process. In general, one can achieve a state of ketosis simply by limiting carbohydrate intake to 20g of net carbs

(Total carbohydrates grams – Fiber)

Also, we would recommend keeping food choices basic at first before trying to re-create all your favorite food dishes in keto friendly versions. This means sticking to fatty meats, eggs, healthy oils, nuts, green leafy vegetables, etc.

2. Increase water and supplement electroltyes

As you can tell from a lot of the “side effects” mentioned, a lot of it boils down to dehydration and electrolytes.

Strive for a  gallon of water a day and make sure you are getting enough:

  • Sodium
  • Potassium
  • Magnesium

You may get them from foods or supplement them in your diet. The above links are what we personally use here at The Art of Keto.

3. Track what you eat

What gets measured, gets managed.

Peter Drucker

When people track their food intake, they usually eat less (or more if weight gain is your goal) and are more likely to keep the weight off long term.

It’s also easy to over-consume carbohydrates as they are hidden in just about everything. Keeping a food log keeps your accountable regardless of your goals.

I recommend MyFitnessPal

KETOGENIC DIET KETO FLU

Saving money on a ketogenic diet

A common concern we hear about ketogenic diets is that they are more expensive in general compared to other ways of eating.

Yes and no.

An excellent grass-fed steak does cost more than a cheeseburger from the local fast food joint, but a ketogenic diet isn't as expensive as you may think.

Also, grass-fed meats aren't a requirement for this diet, but if you have the means to afford to do so, then we would recommend you opt for grass-fed over grain-fed.

In the end, I would much rather invest in my food quality and nutrition now then all the costly medical bills from a lifetime of subpar dietary choices.

With that said, a ketogenic diet doesn't cost more than any other “healthy” diet lifestyle. You may even find that you will spend less money and time overall when you fall into a groove and follow the tips below.

These are our recommendations for getting the most bang for your buck:

Search for deals

I don't know about you, but I get weekly mail from the all of the local grocery stores with the latest savings. Not only that, but almost every grocery store now has their own app now with coupons and the most current deals.

Don't hesitate to talk to your local butcher and ask if there is anything not on display or if you have any special requests. You'd be surprised how often you can find some hidden gems.

Buy in bulk

Costco is your friend. Buying food in bulk can reduce the cost per pound tremendously. Off the top of my head, you can buy hard cheeses, grass-fed butter, lots of veggies, and proteins such as steak and canned salmon from many food wholesalers.

Meal prep

People in the fitness industry are no stranger to Meal Prep Sundays. While it may seem convenient to buy pre-made food or eat out, the costs add up (both time and money).

Try cooking your veggies and proteins ahead of time. We like to prep our food twice a week, so we always have a fresh easy to grab meal ready to go.

Meal prepping is also a great way to set yourself up for success as we sometimes don't make the best food choices if we find ourselves tired after a long day of work and don't want to cook.


I hope you enjoyed the ketogenic 101 guide. What did you think of it? Or maybe you have a question. Either way, let me know by leaving a quick comment below right now.

How Much Fat Should You Eat On A Ketogenic Diet?

So, we’ve established how many calories to eat on a ketogenic diet along with setting our protein and carbohydrate intake. The last piece of the equation you’re left with is how much fat should I eat on a ketogenic diet?

How much fat on keto?

How much fat on a keto diet is generally determined after your total calories, protein, and carbohydrates have been established. Many sites will tell you to set these numbers by percentages, but doing so doesn't take into account the individual and their goals.

how much fat on keto pinterest cover

So just how much fat should you eat on a ketogenic diet?

When you think of a ketogenic diet you’re thinking it’s a “high fat” diet…

and you’d be correct.

but not for the reasons you may be thinking.

This is why we’ve left it as the last piece in the puzzle to calculate after setting the total calorie count, and protein and carbohydrate intake within that total.

The fact of the matter is,  you can reach a state of ketosis with only protein and carbohydrate restriction.  So why do we eat so much fat on a ketogenic diet?

Simply put, fat acts as a caloric ballast, “a filler.”

You can also think of it as a lever that you dial up or down depending on the rate of weight loss or weight gain you wish to achieve.

how much fat on keto as a lever

After calculating the required amount of protein to prevent muscle loss, where it is not too high so as to prevent ketosis and restricting our carbohydrate intake to 30g net carbs, caloric intake would be too low, resulting in metabolic slowdown.

i.e. what most people would refer to as “starvation mode” just for the sake of using a term most people will seem to grasp.


But if my body runs on fat and I don't need to eat fat…

When we say that you can reach a ketonic state by just eating protein and restricting carbohydrates… we mean it.

This is because, from an energy standpoint,  your body doesn’t know the difference between dietary fat (fat you consume) and stored body fat  (fat on your body).

Therefore, the more dietary fat you consume, the less body fat will be lost. Aside from a few essential fatty acids, there is no real need to consume fat to reach ketosis.

In fact, an average person carries about 9,000 grams (~80,000 calories) worth of stored fat. Taking that into account, on average a person burns 100 calories per mile walked, that would be enough fat (energy) to walk 800 miles.

The primary purpose for including relative high amounts of dietary fat, as mentioned, is to keep our calories raised high enough to prevent a slowdown of our metabolic rate and because fat helps our food become more tasty.

i.e. “starvation mode”

Unless you’re using the ketogenic diet for the treatment of an ailment or disease such as epilepsy, which hopefully you would be doing under the care of a medical professional, high fat intake isn’t 100% necessary

Is it possible to eat too much fat on the keto diet?

Yes.

Next question.

I kid… I kid…

Is it possible to eat too much fat on the keto diet?

Of course! Just like protein or carbohydrate, a person can eat too much fat. Whether you are looking to lose body fat or put on muscle using a ketogenic diet, there is indeed a thing as consuming too much fat.

I know this goes against the dogma that a ketogenic diet defies the energy balance equation of calories in vs. calories out, but that’s for another discussion.

It is of our opinion that not all calories are created equal,  but calories still do matter even if they come from fat.  An individual’s biochemistry ultimately decides how the body will express (burn or store) those calories, which changes on a ketogenic diet.

But I digress.


OK, so just how many grams of fat should you eat on a keto diet?

Ready for it…

It depends.

If you’ve gotten our quick start guide or read the previous 3 posts in the series you may have a good idea of where to start.

Fat calories will make up the remaining calories after protein and carbohydrates are subtracted. This usually leaves you with about 60 – 80% of your calories coming from fat.

To calculate how many grams of fat you should eat on a keto diet:

 Fat calories = (maintenance calories – protein calories – carb calories) 

Fat calories / 9 (9 calories per gram of fat compared to protein and carbohydrates which is 4 calories per gram) = How many grams of fat you should eat on a keto diet.

To get your specific numbers, feel free to grab the keto quick start guide below which includes a one page pdf on getting you started right away along with a keto friendly food list or view the first 3 parts in the series below.

  • HOW MANY CALORIES SHOULD YOU EAT ON A KETOGENIC DIET?
  • HOW MUCH PROTEIN ON A KETOGENIC DIET?
  • HOW MANY CARBS ON A KETOGENIC DIET?

DON’T HAVE THE QUICK START GUIDE DOWNLOAD IT BELOW


How am I supposed to eat all that fat?

At this point you may be thinking how am I supposed to eat all that fat? And, if you’re not used to eating so much fat it may seem like a lot in the beginning.

Rest assured, it’s nothing to worry about. The fat in the diet helps provide a sense of fullness, and besides…

It makes food taste damn good.


What fats to eat on a ketogenic diet?

First off, avoid unhealthy processed fats and oils such as processed vegetable oils, margarine, hydrogenated oils or trans fats which have been shown to be damaging to your health.

Your best bet will always be saturated and monounsaturated fats from whole foods.

With that said, here are some examples to give you an idea of what fats to eat on a ketogenic diet:

  • Fatty cuts of meat (think Ribeye, NY Strip, skin on Chicken Thighs)
  • Fatty fish (salmon, mackerel)
  • Eggs (more specifically the yolks and preferably pasture raised)
  • Did we mention fatty cuts of meat like bacon? Yes… bacon
  • Healthy Oils (avocado, coconut, olive oil)
  • Nuts and seeds (our favorites are macadamia nuts and pili nuts)
  • Avocados
  • Cheeses

For a more complete list with fat gram count, download the list below.


All good things must come to an end

There you have it folks.

Throughout the 4 parts of this mini-series we’ve established how many calories you should eat to fulfill YOUR needs. Then, we showed you how to calculate your personal macros along with the WHY.

 A ketogenic diet, in essence, ends up becoming a “high fat” diet due to the fact that we must limit our protein and carbohydrate intake , but still keep our calories high enough as to not cause a big metabolic slowdown.

But that’s ok, one of the best parts about the ketogenic diet is all the delicious and satiating foods we are able to consume.

With the exception of a few essential fatty acids, ketosis can be established with a diet of all protein and restricting carbohydrates ala Protein Sparing Modified Fast (Which we will dive into another day).

As with everything, these guides are meant to give you a starting point where you can begin to make adjustments based on your own personal results.

I’ve learned that we are constantly learning new things each and every day to optimize our own health, looks, and performance. Try not to over complicate things and just take action.

What’s your go to staple to hit your fat intake?

Would love to hear your thoughts or maybe if a lightbulb went off. Simply let me know in the comments down below.
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