Ketogenic Diet
High-fat, very low-carb for ketosis
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Apple, Medium
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Chicken Breast, Grilled
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Spinach, Raw
Milk, 2% Fat
Greek Yogurt, Plain
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Olive Oil
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Quinoa, Cooked
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Ketogenic Diet - Protocol Guide
Overview
The ketogenic diet is a high-fat, moderate-protein, very-low-carbohydrate nutritional framework designed to induce nutritional ketosis (blood beta-hydroxybutyrate 0.5–3.0 mmol/L) where the body burns fat for primary fuel.
Key Principles
- Maintain strict net carbohydrates below 20-50g per day
- 70-80% of daily caloric intake from clean, healthy fats
- Moderate bioavailable protein (15-25% of calories) to prevent excessive gluconeogenesis
- Complete elimination of grains, sugars, and high-starch foods
- Active replenishment of essential electrolytes (Sodium, Potassium, Magnesium)
Food Guidelines
Recommended
- Avocados and extra virgin olive oil
- Wild-caught salmon and mackerel
- Pasture-raised whole eggs
- Dark leafy greens (spinach, arugula)
- Macadamia nuts and walnuts
Limit
- Berries (raspberries, blackberries in strictly weighed amounts)
- Aged hard cheeses and heavy cream
- Dark chocolate (85%+ cacao)
Avoid
- Bread, rice, oats, pasta, and all grain flours
- Sugar, honey, agave, and maple syrup
- High-fructose fruits (bananas, mangoes, apples)
- Starchy tubers and potatoes
- Beans and legumes
Practical Tips
- Ensure adequate sodium (4000-5000mg/day) and bone broth to prevent the "keto flu" during initial fat-adaptation
- Always track net carbs (Total Carbohydrates minus Dietary Fiber) on your plate
Nutritional calculations, nutrient thresholds, and traffic-light safety indicators shown for this framework are mathematical approximations for educational and dietary self-monitoring purposes. They do not constitute medical diagnosis or prescription dosing. Always consult with a qualified healthcare professional before making dietary or therapy changes.