What is a Keto Diet?

A keto diet is a low-carb, high-fat diet that trains the body to enter a state of ketosis, where fat is burned for fuel instead of carbohydrates. Typically, the diet consists of:

• 70% fat

• 25% protein

• 5% carbohydrates (around 15–50 grams of net carbs per day)

Net carbs are calculated by subtracting fiber from the total carbohydrate content. For example, a 1/4 cup of blueberries may fit into your day, while a few handfuls might exceed your carb threshold.

Tracking your food intake at the beginning—using food journaling or apps—can help you stay within your target carbohydrate range and ensure that your macronutrients are aligned to promote ketosis.

Who is the Keto Diet For?

The keto diet may be especially beneficial for individuals with the following health concerns:

• Epilepsy (clinically validated)

• Alzheimer’s Disease or cognitive decline

• Type 1 and Type 2 Diabetes (with medical supervision)

• Weight loss resistance or metabolic syndrome

• Inflammatory conditions or sugar addiction

Some may benefit from following a cyclical or seasonal keto diet, while others may use it therapeutically for shorter periods. 

How Does the Keto Diet Work?

When carbohydrate intake is low, the body depletes its glycogen stores and begins producing ketones from fat. These ketones serve as an alternative energy source for the brain, muscles, and other tissues. This state, known as ketosis, is associated with:

• Enhanced fat burning

• Increased mental clarity

• More stable energy levels

• Reduced hunger and cravings

To maintain ketosis, meals must be high in fat, moderate in protein, and low in carbohydrates. For example:

• Breakfast: Scrambled eggs with feta cheese, arugula, and sautéed zucchini in olive oil, plus a side of avocado

• Lunch: Garden salad topped with pulled pork, shredded raw cheddar, fresh herbs, and a creamy olive oil dressing

• Dinner: Poached salmon in coconut milk with Indian spices over riced cauliflower, served with steamed Brussels sprouts

Keto Macros: General Guidelines

• Carbohydrates: 5–10% of total daily calories (15–50g net carbs)

• Protein: ~25% of daily calories (about 1.6g/kg of body weight)

• Fat: 70% of daily calories or more

Foods to Eat on a Keto Diet:

Fruits (small amounts only):

• Lemons, limes, unsweetened cranberry juice

• Small portions of berries (e.g., blueberries, raspberries)

Vegetables (non-starchy):

• Asparagus, artichoke, arugula, avocado, bok choy, broccoli, cabbage, cauliflower

• Celery, chard, collards, fennel, green beans, kale, leeks, lettuce, mushrooms, spinach, sprouts, zucchini, and more

Proteins:

• Beef, pork, lamb, poultry, wild game

• Fish, seafood, and eggs

Dairy (high-fat, full-fat only):

• Cheeses, sour cream, whipping cream, full-fat plain yogurt, butter, and ghee

Nuts & Seeds:

• Almonds, walnuts, pecans, macadamia nuts, flax, chia, pumpkin seeds, sunflower seeds

Herbs & Spices:

• All fresh and dried herbs and spices (unsweetened and sugar-free)

Condiments:

• Mustard, mayonnaise, salsa, vinegar, horseradish, pesto, sugar-free ketchup

Coconut Products:

• Coconut milk, oil, butter, yogurt, shredded coconut, coconut water kefir

Fats & Oils:

• Olive oil, avocado oil, MCT oil, butter, ghee, cacao butter, macadamia nut oil

Sweeteners (keto-approved):

• Stevia, monk fruit extract, allulose

Beverages:

• Water, chamomile tea, ginger tea, coconut water kefir

Benefits of a Keto Diet:

• Promotes fat loss and metabolic flexibility

• May improve cognitive performance and memory

• Supports stable energy and reduced cravings

• Can reduce inflammation and oxidative stress

• May help stabilize blood sugar and insulin levels

Challenges and Considerations:

• May cause temporary "keto flu" during adaptation

• Can be restrictive and socially challenging

• Not ideal for individuals with gallbladder issues or certain thyroid conditions

• Not ideal for individuals with cortisol imbalances

• May diminish gut microbial diversity

• Should be monitored closely in individuals with diabetes or other chronic illnesses

How Do I Start a Keto Diet?

1. Sign up for a Nourishing Meals® Membership to access hundreds of keto-friendly recipes, meal plans, and grocery lists.

2. Choose “Keto Diet” on the diet setup page. You can also select any additional food intolerances (e.g., dairy-free, nightshade-free).

3. Add sample meal plans to your user profile or create your own using our customizable meal planner.

4. Schedule your meals into your calendar and generate shopping lists.

5. Celebrate each nourishing choice—every meal is a step toward balance, vitality, and well-being.

Net Carbs in Foods:

Use these charts to help guide you on the keto diet. Use a journal when you are just beginning this diet to track your total daily net carbs (your best estimate). 

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