Nutrition
Ketogenic (Keto)
A very low-carb, high-fat diet that shifts your body into ketosis, burning fat for fuel instead of carbohydrates. Typically limits carbs to 20–50 g per day.
- Type
- Low Carb
- How hard to stick to
- Hard
- Protein / carbs / fat
- 20 / 5 / 75%
The short version
People usually choose it for weight loss, blood sugar control and epilepsy management.
Meals: 2-3 meals per day, intermittent fasting common.
What you eat
- Meat & poultry
- Fatty fish
- Eggs
- Butter & cream
- Cheese
- Nuts & seeds
- Avocados
- Low-carb vegetables
- Olive oil
- Coconut oil
What you cut back on
- Grains & starches
- Sugar & sweets
- Fruit (most)
- Beans & legumes
- Root vegetables
- Low-fat products
- Alcohol
- Sugar-free diet foods
A day of eating
One day built from the Ketogenic (Keto) recipes in the For The Reps app. It comes to about 1,798 calories and 132 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Turkey Bacon & Mushroom Frittata | 476 | 36 g |
| Lunch | Lamb Kofta with Tzatziki | 512 | 42 g |
| Dinner | Butter-Basted Salmon with Roasted Brussels Sprouts | 525 | 41 g |
| Snack | Salami & Cream Cheese Rolls | 285 | 13 g |
Macros
Roughly 20% of calories from protein, 5% from carbs and 75% from fat.
On 2,000 calories a day that is about 100 g of protein, 25 g of carbs and 167 g of fat.
Before you start
May cause 'keto flu' initially. Not recommended for those with pancreatic or liver conditions. Difficult to sustain long-term.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
