Ketogenic Diet
High-fat, very low-carb for ketosis
Search Foods
Apple, Medium
Fruits
1 medium apple
Banana, Medium
Fruits
1 medium banana
White Bread
Grains
1 slice
Brown Rice, Cooked
Grains
1/2 cup
Chicken Breast, Grilled
Proteins
3 oz
Salmon, Atlantic
Proteins
3 oz
Broccoli, Steamed
Vegetables
1/2 cup
Spinach, Raw
Vegetables
1 cup
Milk, 2% Fat
Dairy
1 cup
Greek Yogurt, Plain
Dairy
6 oz
Avocado
Fats
1/2 medium
Olive Oil
Fats
1 tbsp
Almonds, Raw
Nuts & Seeds
1 oz (23 nuts)
Quinoa, Cooked
Grains
1/2 cup
Sweet Potato, Baked
Vegetables
1 medium
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Ketogenic Diet Guide
Overview
The ketogenic diet is a high-fat, very low-carbohydrate eating plan that shifts your body into ketosis, where it burns fat for fuel instead of carbohydrates.
Key Principles
- Maintain very low carbohydrate intake (typically under 20-50g per day)
- Consume high amounts of healthy fats (70-80% of calories)
- Moderate protein intake (15-25% of calories)
- Avoid sugar and starchy foods completely
- Focus on whole, unprocessed foods
Food Guidelines
Recommended
- Avocados
- Olive oil and coconut oil
- Fatty fish
- Eggs
- Low-carb vegetables
- Nuts and seeds
Limit
- Berries (small amounts)
- Full-fat dairy
- Dark chocolate (85%+ cacao)
Avoid
- Grains and cereals
- Sugar and honey
- Fruits (except small amounts of berries)
- Starchy vegetables
- Legumes
Practical Tips
- Track your macros carefully, especially carbohydrates
- Stay hydrated and consider electrolyte supplementation
- Be patient during the adaptation period (keto flu)
- Focus on nutrient-dense, whole foods
Important: This information is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider or a registered dietitian before making significant changes to your diet, especially if you have medical conditions or take medications.