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 20-50g per day.
Goal of the plan
Source best-for note: Weight loss, blood sugar control, epilepsy management.
Who it is for
The source category is Low Carb, with difficulty marked Hard.
Example meals and foods
The source macro split is 20% protein, 5% carbohydrate, and 75% fat.
Meal timing: 2-3 meals per day, intermittent fasting common.
- Meat & poultry
- Fatty fish
- Eggs
- Butter & cream
- Cheese
- Nuts & seeds
- Avocados
- Low-carb vegetables
- Olive oil
- Coconut oil
Foods to limit or adapt
- Grains & starches
- Sugar & sweets
- Fruit (most)
- Beans & legumes
- Root vegetables
- Low-fat products
- Alcohol
- Sugar-free diet foods
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionMay cause 'keto flu' initially. Not recommended for those with pancreatic or liver conditions. Difficult to sustain long-term.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
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Carnivore
Atkins
OMAD (One Meal a Day)