The keto diet: a beginner’s guide
How the ketogenic diet works, what to eat and avoid, and how to set your macros — a practical, no-hype guide.
Published
The ketogenic (keto) diet is a very low-carbohydrate, high-fat way of eating. By keeping carbs very low — often under about 50 g a day — the body shifts to burning fat for fuel and producing ketones, a state called ketosis.
Keto is one tool among many. It can help some people control appetite and lose weight, but it is restrictive and not necessary for weight loss, which ultimately comes down to a calorie deficit.
Typical macros
A common split is roughly 70–75% of calories from fat, 20–25% from protein, and 5–10% from carbohydrate. Use the TDEE and calorie-deficit calculators to set your calories first, then apply those percentages.
Foods to eat
- Meat, poultry, fish and eggs.
- Non-starchy vegetables — leafy greens, broccoli, cauliflower, zucchini.
- Healthy fats — olive oil, avocado, nuts and seeds.
- Full-fat dairy and cheese.
Foods to limit or avoid
- Bread, pasta, rice and other grains.
- Sugar, sweets and most fruit (small portions of berries can fit).
- Starchy vegetables like potatoes.
- Beans and legumes (high in carbs).
Keep exploring
Frequently asked questions
- How many carbs on keto?
- Most keto plans keep net carbs under about 20–50 g per day. Check any food’s carb content — Foodatron shows carbs per 100 g on every food page.
- Is keto good for weight loss?
- It can help by curbing appetite, but weight loss still requires a calorie deficit. Keto is not inherently better than other diets for fat loss — the best diet is one you can stick to.
- What can I eat for breakfast on keto?
- Eggs, avocado, cheese, and low-carb vegetables are staples. Skip toast, cereal and juice.
References
- General dietary guidance; consult a clinician before major diet changes, especially with medical conditions.
Educational information only — not medical advice.