What to eat on a keto diet

Here are typical foods to enjoy on a ketogenic diet. The numbers are net carbs, i.e. digestible carbs, per 100 grams. To remain in ketosis, lower is generally better:

The most important thing for reaching ketosis is to avoid eating too many carbs. You’ll probably need to keep carb intake under 50 grams per day of net carbs, ideally below 20 grams. The fewer carbs, the more effective it appears to be for reaching ketosis, losing weight or reversing type 2 diabetes.1

Counting carbs can be helpful at first. But if you stick to our recommended foods and recipesyou can stay keto even without counting.

Try to avoid

Here’s what you should avoid on a keto diet – carb foods containing a lot of sugar and starch. This includes starchy foods like bread, pasta, rice and potatoes. These foods are very high-carbs.

This means that on a keto diet you’ll basically need to avoid sugary foods completely, as well as starchy foods like bread, pasta, rice and potatoes. Also avoid processed foods, and instead follow our keto diet advice.

Furthermore, the food should primarily be high in fat, and only moderately high in protein, as excess protein can be converted to blood sugar in the body. Avoid low-fat diet products. A rough guideline is about 5% energy from carbohydrates (the fewer carbs, the more effective), 15-25% from protein, and around 75% from fat.


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