Ketogenic Diet 101: Macros, Keto‑Friendly Foods & Common Pitfalls
Keeping carbs below 25 g net/day flips the metabolic switch to fat‑burning ketones—here’s how to do keto safely and sustainably.
Hook
**In just 72 h of carb restriction, blood ketones can rise from 0.1 to 1.5 mmol L⁻¹—your brain’s alternative fuel.**
TL;DR
- 70 % fat • 25 % protein • ≤ 5 % net carbs (< 25 g)
- Focus on whole foods: avocado, eggs, salmon, olive oil
- Watch electrolytes (Na, K, Mg) to avoid “keto flu”
What is keto?
A **very‑low‑carb, high‑fat** diet that induces nutritional ketosis—liver converts fat to ketone bodies (β‑hydroxybutyrate) for energy.
Macro breakdown
| Macro | % kcal | g at 2000 kcal |
|-------|--------|--------------|
| Fat | 70 | 156 g |
| Protein | 25 | 125 g |
| Net carbs | 5 | 25 g |
Science‑backed benefits
1. **Rapid appetite reduction** (↑ satiety hormones)
2. **Triglycerides ↓ 30 %** in 8 weeks
3. **Therapeutic** for drug‑resistant epilepsy
4. Promising data for **type 2 diabetes remission**
Common pitfalls
- “Keto flu”: headache, fatigue—fix with 2 g Na + 1 g K day‑¹
- Micronutrient gaps: fibre, vit C—add leafy greens, seeds
- Overdoing protein (> 35 %) can blunt ketosis via gluconeogenesis
Keto‑friendly vs high‑carb foods
| Eat freely | Avoid |
|------------|--------|
| Fatty fish, eggs, cheese | Bread, pasta, rice |
| Avocado, olives | Potato, sweet corn |
| Nuts, seeds | Most fruit (bananas, grapes) |
| Leafy greens, zucchini | Beans, lentils |
1‑day keto sample (~20 g net carbs)
• **Breakfast**: 3‑egg omelette w/ spinach & feta (3 g NC)
• **Lunch**: Salmon salad (avocado, olive oil, arugula) (5 g NC)
• **Snack**: Handful macadamias (2 g NC)
• **Dinner**: Zucchini‑noodle Alfredo with chicken thighs (10 g NC)
Practical tips
- Track **net carbs = total carbs – fibre**
- Start with 2‑week adaptation; re‑introduce carbs slowly if cycling
- Use pink salt & magnesium glycinate for cramps
Myth vs fact
| Myth | Fact |
|------|------|
| “Keto means unlimited bacon.” | Quality fats (olive oil, nuts, fish) matter for heart health.
| “You need zero carbs.” | Small veggie portions supply phytonutrients without kicking you out of ketosis.
| “Keto damages kidneys.” | No evidence in healthy kidneys at ≤ 2.0 g kg‑¹ protein.
Take‑home message
Keep carbs < 25 g net, prioritise whole‑food fats, re‑salt aggressively, and monitor biomarkers—keto can be a powerful metabolic tool when executed intelligently.
References
1. Virta Health. *Carb‑Restriction & Diabetes Remission* 2024.
2. Paoli A. *Nutrients* 2023.
3. Kossoff EH. *Epilepsia* 2025.