Keto Diet Calculator

Ketogenic Diet Basics

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates.

What is Ketosis?

Ketosis is a metabolic state where your body uses fat for fuel instead of carbohydrates. This occurs when you significantly reduce your carbohydrate intake, limiting your body's supply of glucose, which is the main source of energy for cells.

Types of Ketogenic Diets

• Standard Ketogenic Diet (SKD): Very low-carb, moderate-protein, high-fat diet. Typically contains 70% fat, 20% protein, and only 10% carbs.
• Cyclical Ketogenic Diet (CKD): Involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
• Targeted Ketogenic Diet (TKD): Allows you to add carbs around workouts, making it popular among athletes.
• High-Protein Ketogenic Diet: Similar to SKD but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

Benefits of a Keto Diet

• Weight Loss: The keto diet can help you lose more weight than low-fat diets, often without calorie counting.
• Appetite Control: High fat and protein intake can reduce hunger and increase satiety.
• Improved Blood Sugar and Insulin Levels: May be beneficial for people with type 2 diabetes or prediabetes.
• Enhanced Mental Focus: Ketones are a great source of fuel for the brain.
• Increased Energy: By relying on fat stores, you may experience more stable energy levels.

Foods to Eat on Keto

• Meats: Red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty Fish: Salmon, trout, tuna, and mackerel
• Eggs: Pastured or omega-3 whole eggs
• Butter and Cream: Grass-fed butter and heavy cream
• Cheese: Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and Seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy Oils: Extra virgin olive oil, coconut oil, and avocado oil
• Low-Carb Vegetables: Green veggies, tomatoes, onions, peppers, etc.
• Condiments: Salt, pepper, herbs, and spices

Foods to Avoid on Keto

• Sugary Foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or Starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit except small portions of berries
• Beans or Legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root Vegetables: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-Fat or Diet Products: Often high in carbs and processed
• Some Condiments: Often contain sugar and unhealthy fats
• Unhealthy Fats: Processed vegetable oils, mayonnaise, etc.
• Alcohol: Beer, wine, liquor, mixed drinks (due to carb content)

Keto Diet Tips & Best Practices

Maximize your success on the ketogenic diet with these proven strategies and techniques.

Getting Started with Keto

• Plan your meals: Prepare a weekly meal plan to stay on track
• Clean out your pantry: Remove high-carb temptations from your home
• Track your macros: Use an app to monitor your carb, protein, and fat intake
• Stay hydrated: Drink plenty of water, especially during the initial adaptation phase
• Supplement electrolytes: Increase sodium, potassium, and magnesium to avoid "keto flu"

Staying in Ketosis

• Limit carbs strictly: Stay under 20-30g net carbs per day, especially when starting
• Test ketone levels: Use urine strips, breath analyzers, or blood meters to confirm ketosis
• Be cautious with protein: Too much protein can potentially kick you out of ketosis
• Watch for hidden carbs: Check labels for sugars and starches in sauces, dressings, and processed foods
• Practice intermittent fasting: Combining keto with fasting can accelerate ketosis

Managing Keto Side Effects

• Keto flu: Increase electrolytes, stay hydrated, and consider bone broth
• Constipation: Increase fiber from low-carb vegetables, consider magnesium supplement
• Bad breath: A common sign of ketosis, maintain good oral hygiene
• Exercise performance: Expect a temporary drop in performance during adaptation phase
• Cravings: Ensure you're eating enough fat and calories, stay hydrated

Eating Out on Keto

• Choose protein-focused meals: Steak, chicken, fish, or eggs with non-starchy vegetables
• Ask for modifications: Request substitutions for high-carb sides like potatoes or rice
• Be cautious with sauces: Many contain hidden sugars and carbs
• Select simple preparations: Grilled, baked, or roasted options are generally safer
• Check nutrition information: Many chain restaurants provide nutrition facts online

Long-Term Keto Success

• Focus on food quality: Choose nutrient-dense, whole foods over processed keto products
• Listen to your body: Adjust macros based on your energy levels, performance, and goals
• Consider cycling: Some people benefit from occasional carb refeeds
• Regular health check-ups: Monitor blood work to ensure the diet is working for you
• Be patient: It can take several weeks to become fully fat-adapted