Consuming large salads with spring mix, spinach, arugula, or even cabbage will start to give you the nutrients that help undo insulin resistance. There are numerous studies that demonstrate how various nutrients such as vitamins A, B, C, D, K, potassium, magnesium and chromium improve insulin sensitivity. Adding in intermittent fasting will also help insulin dysfunction, which is the icing on the cake. (Sorry, I couldn’t resist that one.)
What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits (usually berries) in small portions. Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.
For most people, this eating style is a significant departure from the diet that they are comfortable eating. Most of us build meals around lean protein and carbohydrates, not fat. So before you decide to adopt the diet, it's smart to evaluate keto meals plans and think about whether or not you think you can stick to it for the long term. For example, if you are an eater who loves to include plenty of fresh fruits and vegetables at every meal, you might not be able to maintain this eating style.
The keto diet is one of the most effective that I’ve come across and one of the more straightforward (as opposed to easy!) to follow. In a nutshell, when you’re on a keto diet, you eat a very low-carb, high-fat diet. That means goodbye pasta and bread, hello cheese and oils. It’s pretty much the opposite of what we’ve been taught our entire lives. But it works if you follow the keto diet food list. Plus, you can make many favorite recipes keto-friendly.
So why is social media blowing up with all things #keto, all the time? Well, most of us eat too many carbs to begin with. About half of our calories should come from carbs, according to the USDA Dietary Guidelines for Americans. That's about 250 grams per day for a 2,000 calorie diet. When you consider all of the grain-based foods and sneaky sources of added sugar, it's easy eat a lot more than the recommended amount.
This is the only way my kids will eat Brussels sprouts! It’s actually great for me because this dish is fast, easy and healthy, and it makes a lovely side. Quick-cooking Brussels sprout halves are available in the prepackaged salad aisle at the grocery store. They’re a timesaver if you can find them, but you can always just buy whole ones and slice them in half. —Teri Rasey, Cadillac, Michigan

Jalali recommends that her clients work with a medical professional who is familiar with the diet to get the best results. "I do not think most of the general population would benefit from a ketogenic diet, although it can be very beneficial for some. The diet can be extremely challenging to stay compliant on long term so I find that clients who are very motivated and have a strong support system seem to be most successful."
When a person goes off the ketogenic diet and regains much of their original weight, it’s often not in the same proportions, says Kizer: Instead of regaining lean muscle, you’re likely to regain fat. “Now you’re back to your starting weight, but you no longer have the muscle mass to burn the calories that you did before,” she says. “That can have lasting effects on your resting metabolic rate, and on your weight long-term.”
Meat is fair game when you’re following the keto diet, which is why Griffin is a fan of putting together a plate of charcuterie when you’re in the mood for a snack. This doesn’t need to be one of those fancy displays you’d find at a restaurant — you can keep it simple and arrange whatever cured meats you have on hand. (Psst: This one makes a great party appetizer, too!)
Stay hydrated. As carb intake is lowered, the kidneys will start dumping excess water being retained as a result of the former higher carb intake. Make sure to drink enough water to replace what gets lost. The old 6-8 glasses is a good rule, I guess, although just drinking to thirst will probably do the trick. If you find yourself getting headaches and muscle cramps, you need more water, and more minerals such as salt, magnesium and potassium, because the water loss also takes minerals with it. (See my low carb diet side effects page for more info).
In regimented keto diets, only 10% of total calories per day (about a measly 20 grams!) come from carbs, 20% from protein, and a whopping 70% from fats. Since our bodies preferentially use carbs for energy, cutting them means we have to use something else to keep organs functioning. Our bodies then turn to the glucose stored in our muscles as glycogen for fuel.
if you are not eating organic or wild red and other meats and also ensuring they’ve not been vaccinated with “the usual” poisons that is so ‘mainstream’ now and putting all of humanity at risk, you’re putting yourself and even your offspring at huge risk! Any benefit you may want to derive from following a ketogenic or any diet is pointless in light of what science has known and proven over 20 years ago and which mainstream health care professionals and providers are, respectfully, ignorant of (that’s what they’ve been led to believe by those invested in pharma and their regulatory bodies). If you don’t believe me, watch “The Truth About Vaccines” with an open mind. You won’t regret it. (I have absolutely no investment in nor connection to the producers of that docu~series, I have simply had my “mind blown” by the facts … I’ve been a holistic health practitioner and student for over 40 years so I’m not “convinced” easily.
High-Fat Nuts and Nut Butters — Some nuts are fairly high in carbs (like cashews and pistachios), so it is best to keep your snack portions small. Stay away from any nuts or nut butters that have added carbs, polyunsaturated oils, or vegetable oils. Choose higher fat nuts and nut butters, such as almonds, pecans, or macadamia nuts. You can also make your own nut butter at home by using this recipe. (Feel free to use MCT oil instead of coconut oil for an extra energy boost.)

Initially you may be surprised that on keto diets you eat less frequently.  That’s because the fats are pretty satisfying. But as you normalize and adjust into a ketogenic state, that may change and your appetite may increase.  That’s fine and completely normal.  Use whatever diet you decide to follow as a starting point – it should be “written in pencil” so that you can make changes along the way.  Consider adding an extra meal, marginally increasing the size of the meals or just adding a shake between meals.  It’s up to you – just listen to your body.  For example for me, I added a low-carb “green powder” shake supplement to my regimen along with either flax seed oil or some nuts in order to satisfy my hunger.


Ketones are triggered by an absence of carbohydrates and sugar. There are specific steps to take to get your body into ketosis, but essentially, when carbohydrates are eliminated, the body will transfer over to using ketones. But I don’t recommend removing carbohydrates completely because I want you to be consuming lots of vegetables. One reason it is so crucial to take in lots of vegetables, and especially lots of vegetables high in potassium, such as kale, beet greens and collard greens, is because it will help you keep all this fat you’re dumping off the body off your liver. You can get a fatty liver when you start dropping lots of weight, as you will once you begin running on ketones instead of glucose. So think VEGETABLE CARBOHYDRATE ONLY.

Calories: The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis.  However, these ratios don't work well at very low calorie or very high calorie daily totals.  And although calorie counting is not required, it is important to understand how macronutrient percentages can be affected by caloric intake, so you may want to read my page on calorie counting to get more information on this subject. Again, low or very high calorie intake will skew the percentages of macronutrients. It is also important to remember that fats are super high-calorie foods, especially if you have extra weight to lose and you are doing keto to lose weight. Read my plateau page if you are not reaching your weight loss goals.


The types of nutrients you need for health are vitamins, minerals, trace minerals, proteins (amino acids) and healthy fats (fatty acids). Nutrients are the helpful substances that build body tissue and organs and allow all the chemical reactions to occur in the body. Your body requires certain amounts of nutrients, and those are called Recommended Daily Allowances (RDAs). 
Hi Kelly, All packaged foods will have a nutrition label that list the macros per serving, including fat, protein and cabrohydrates. Net carbs, which is what most people look at for low carb and keto, are total carbs (the amount on the label) minus fiber and sugar alcohols, as explained in the article above. I have a low carb food list here that gives you a full list of all the foods you can eat, and the net carbs in each. You can also sign up above to be notified about the meal plans, which are a great way to get started.
You’ll quickly find that salads are your friend when in ketosis, and for a good reason: they provide lots of food to fill you up, but they’re not going to bog you down. A bed of spinach with some red onion, bacon, a little tomato, and a hot sauce vinaigrette is quick and delicious. Add in some protein – perhaps that leftover salmon from day 1 – and you’ve got a complete, healthy lunch.
Diarrhea can also be due to a lack of fiber in the diet, says Kizer, which can happen when someone cuts way back on carbs (like whole-grain bread and pasta) and doesn’t supplement with other fiber-rich foods, like vegetables. It can also be caused by an intolerance to dairy or artificial sweeteners—things you might be eating more of since switching to a high-fat, low-carb lifestyle.
First, I want to thank you for all of your dedication and work in providing this site. The difficulty of maintaining a healthy weight is a big problem for so many people. My personal question & issue in staying on Keto is my craving for fresh fruit. This a.m I had a large fresh peach along with my “Bullet Proof” coffee. Have I now sabotaged today’s Keto eating?

I wanted to put it out there that I made this meal plan specifically with women in mind. I took an average of about 150 women and what their macros were. The end result was 1600 calories – broken down into 136g of fat, 74g of protein, and 20g net carbs a day. This is all built around a sedentary lifestyle, like most of us live. If you need to increase or decrease calories, you will need to do that on your own terms.

A simple standby, but one that ketoers adore. 2 or 3 fried eggs and some bacon might not sound like much, but it’s full of protein that will keep you full and energized all morning. Take the opportunity on the weekend to lay your bacon strips on a single cookie sheet and bake in the oven for 20 minutes at 400 degrees. The result is the best bacon you’ve ever had, in a big batch, with no sitting over a popping, hissing frying pan.
So why is social media blowing up with all things #keto, all the time? Well, most of us eat too many carbs to begin with. About half of our calories should come from carbs, according to the USDA Dietary Guidelines for Americans. That's about 250 grams per day for a 2,000 calorie diet. When you consider all of the grain-based foods and sneaky sources of added sugar, it's easy eat a lot more than the recommended amount.

A: The most common ways to track your carbs is through MyFitnessPal and their mobile app. You cannot track net carbs on the app, although you can track your total carb intake and your total fiber intake. To get your net carbs, just subtract your total fiber intake from your total carb intake. I have written an article on How to Track Carbs on MyFitnessPal.
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