Keto Diet Complete Guide: Science-Based Ketogenic Nutrition Plan

What is the Ketogenic Diet?

The ketogenic diet is a high-fat, moderate-protein, very low-carbohydrate diet that fundamentally changes how your body produces energy.

Standard Keto Macronutrient Breakdown

• Fat: 70-80% of total calories


• Protein: 15-25% of total calories


• Carbohydrates: 5-10% of total calories (typically 20-50g per day)

Use our macro calculator to determine your specific keto macro needs.

Types of Ketogenic Diets

Standard Ketogenic Diet (SKD)

• Most common and well-researched version


• 75% fat, 20% protein, 5% carbs


• Best for most people starting keto

Cyclical Ketogenic Diet (CKD)

• Includes higher-carb refeed days


• 5-6 low-carb days followed by 1-2 high-carb days


• Often used by athletes and bodybuilders

Targeted Ketogenic Diet (TKD)

• Allows carbs around workouts


• 15-50g carbs consumed before/after exercise


• For those who exercise intensely

High-Protein Ketogenic Diet

• 60% fat, 35% protein, 5% carbs


• May be easier to follow for some people


• Less research available than standard keto

Historical Background

• Originally developed in the 1920s to treat epilepsy


• Used medically for drug-resistant epilepsy in children


• Gained popularity for weight loss in recent decades


• Extensive research on metabolic benefits

How Keto Differs from Other Low-Carb Diets

• Atkins: Phases with varying carb levels


• Paleo: Focuses on whole foods, not macros


• Low-carb: Generally allows 50-150g carbs


• Keto: Specifically targets ketosis with very low carbs

Understanding your BMI range can help determine if keto is appropriate for your health profile.

The Science of Ketosis

Understanding the metabolic process of ketosis is key to successfully following a ketogenic diet:

Normal Metabolism vs. Ketosis

Normal State (Glucose Metabolism)

• Body primarily uses glucose from carbohydrates for energy


• Excess glucose stored as glycogen in liver and muscles


• Brain relies heavily on glucose for fuel


• Insulin regulates blood sugar levels

For those tracking body composition changes, our body fat calculator can help monitor progress.

Ketotic State

• Body shifts to using fat as primary fuel source


• Liver converts fatty acids into ketone bodies


• Brain adapts to use ketones for 60-70% of energy needs


• Insulin levels remain low and stable

The Process of Entering Ketosis

Phase 1 (0-3 days): Glycogen Depletion

• Body uses stored glycogen from liver and muscles


• Water weight loss occurs (glycogen binds water)


• May experience fatigue and cravings

Phase 2 (3-7 days): Initial Ketosis

• Glycogen stores depleted


• Liver begins producing ketones


• Body starts adapting to fat burning


• Keto flu symptoms may appear

Phase 3 (1-4 weeks): Keto Adaptation

• Increased ketone production


• Improved fat oxidation


• Brain adapts to using ketones


• Energy levels stabilize

Phase 4 (4+ weeks): Full Adaptation

• Optimal ketone production


• Efficient fat burning


• Stable energy and mental clarity


• Reduced hunger and cravings

Types of Ketone Bodies

Acetoacetate (AcAc)

• First ketone produced by the liver


• Can be measured in urine


• Converted to other ketone types

Beta-hydroxybutyrate (BHB)

• Most abundant ketone in blood


• Primary fuel for brain and muscles


• Measured in blood ketone meters

Acetone

• Produced from acetoacetate breakdown


• Exhaled through lungs (fruity breath)


• Can be measured in breath

Measuring Ketosis

Blood Ketone Testing (Most Accurate)

• Measures BHB levels


• Optimal range: 0.5-3.0 mmol/L


• More expensive but most reliable

Urine Ketone Testing

• Measures acetoacetate


• Less accurate as adaptation occurs


• Cheaper and more convenient

Breath Ketone Testing

• Measures acetone levels


• Moderate accuracy


• Reusable device, no ongoing costs

Benefits of Ketosis

• Stable energy levels without blood sugar spikes


• Reduced hunger and appetite


• Improved mental clarity and focus


• Enhanced fat burning


• Potential therapeutic benefits for certain conditions

Keto Macronutrient Ratios

Calculating and tracking your macronutrients is essential for achieving and maintaining ketosis:

Standard Keto Macro Ratios

Fat: 70-80% of Total Calories

• Primary energy source on keto


• Should come from healthy sources


• Provides satiety and flavor


• Essential for hormone production

Protein: 15-25% of Total Calories

• Maintains muscle mass


• Supports metabolic function


• Provides satiety


• Too much can interfere with ketosis

Carbohydrates: 5-10% of Total Calories

• Typically 20-50g per day


• Net carbs (total carbs - fiber) are what count


• Should come from nutrient-dense sources


• Individual tolerance varies

Calculating Your Personal Keto Macros

Step 1: Determine Your Calorie Needs

Use our calorie calculator or the formula:

• Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5


• Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161


• Multiply by activity factor (1.2-1.9)

Step 2: Calculate Macro Grams

Example for 2000-calorie diet:

• Carbs: 5% = 100 calories ÷ 4 = 25g


• Protein: 20% = 400 calories ÷ 4 = 100g


• Fat: 75% = 1500 calories ÷ 9 = 167g

Adjusting Macros for Goals

Weight Loss

• Maintain protein intake


• Reduce fat calories to create deficit


• Keep carbs at 20-25g


• Don't go below minimum fat needs

Weight Maintenance

• Follow standard ratios


• Adjust based on activity level


• Monitor ketone levels


• Fine-tune based on results

Athletic Performance

• May need slightly more protein (25-30%)


• Consider targeted carbs around workouts


• Ensure adequate calories for training


• Monitor recovery and performance

Protein Considerations

Minimum Protein Needs

• Sedentary: 0.8g per kg body weight


• Active: 1.2-1.6g per kg body weight


• Athletes: 1.6-2.2g per kg body weight

Protein Quality

• Complete proteins with all essential amino acids


• Leucine content important for muscle protein synthesis


• Variety of sources for nutrient diversity

Net Carbs vs. Total Carbs

Net Carbs Calculation

Net Carbs = Total Carbs - Fiber - Sugar Alcohols (if applicable)

Why Net Carbs Matter

• Fiber doesn't raise blood sugar


• Some sugar alcohols don't affect ketosis


• Allows for more vegetable consumption


• More practical for meal planning

Tracking Tools

• MyFitnessPal (set custom macro ratios)


• Cronometer (detailed micronutrient tracking)


• Carb Manager (keto-specific app)


• Food scales for accurate portions

Keto Food Lists: What to Eat and Avoid

Success on the ketogenic diet depends on choosing the right foods. Here's your comprehensive guide:

KETO-FRIENDLY FOODS

Healthy Fats (Prioritize These)

• Avocados and avocado oil


• Olive oil (extra virgin)


• Coconut oil and MCT oil


• Nuts and seeds: Almonds, walnuts, macadamias, chia seeds, flaxseeds


• Fatty fish: Salmon, sardines, mackerel, anchovies


• Grass-fed butter and ghee

Quality Proteins

• Grass-fed beef and lamb


• Pasture-raised poultry


• Wild-caught fish and seafood


• Pasture-raised eggs


• Full-fat dairy: Cheese, Greek yogurt, cottage cheese


• Plant proteins: Hemp seeds, spirulina (in moderation)

Low-Carb Vegetables (Net carbs per cup)

• Leafy greens: Spinach (1g), kale (2g), arugula (1g)


• Cruciferous: Broccoli (4g), cauliflower (3g), Brussels sprouts (5g)


• Other vegetables: Zucchini (2g), asparagus (2g), bell peppers (4g)


• Herbs and spices: Basil, oregano, turmeric, garlic

Keto-Friendly Beverages

• Water (plain, sparkling, with lemon/lime)


• Coffee (black or with heavy cream)


• Tea (green, black, herbal)


• Bone broth


• Unsweetened almond/coconut milk

FOODS TO AVOID

High-Carb Foods

• Grains: Wheat, rice, oats, quinoa, barley


• Legumes: Beans, lentils, chickpeas, peanuts


• Starchy vegetables: Potatoes, sweet potatoes, corn


• Most fruits: Bananas, apples, oranges, grapes


• Sugar: Table sugar, honey, maple syrup, agave

Processed Foods

• Packaged snacks: Chips, crackers, cookies


• Processed meats: Hot dogs, deli meats with fillers


• Low-fat products: Often contain added sugars


• Margarine and vegetable oils: Soybean, corn, canola oil

FOODS TO EAT IN MODERATION

Lower-Carb Fruits (small portions)

• Berries: Strawberries (5g per ½ cup), raspberries (3g), blackberries (4g)


• Avocado: Technically a fruit, very keto-friendly


• Olives: Great source of healthy fats

Dairy Products

• Full-fat versions only


• Watch for hidden carbs in flavored varieties


• Some people are sensitive to dairy proteins

Nuts and Seeds

• Higher-carb nuts: Cashews, pistachios (limit portions)


• Lower-carb options: Macadamias, pecans, Brazil nuts


• Nut butters: Choose natural, no-sugar-added versions

KETO MEAL IDEAS

Breakfast Options

• Eggs cooked in butter with avocado


• Full-fat Greek yogurt with nuts and seeds


• Keto smoothie with coconut milk and berries


• Bacon and eggs with sautéed spinach

Lunch Options

• Large salad with olive oil dressing and protein


• Lettuce wrap burgers with cheese and avocado


• Zucchini noodles with pesto and chicken


• Egg salad with mixed greens

Dinner Options

• Grilled salmon with roasted broccoli


• Steak with cauliflower mash and butter


• Chicken thighs with Brussels sprouts


• Pork chops with green beans

Snack Ideas

• Hard-boiled eggs


• Cheese and olives


• Nuts and seeds (measured portions)


• Avocado with salt and lime


• Celery with almond butter

SHOPPING TIPS

• Shop the perimeter of the grocery store


• Read labels carefully for hidden carbs


• Buy organic when possible for dirty dozen items


• Stock up on keto staples


• Meal prep to avoid temptation