Ketogenic Diet
High-fat, very low-carb for ketosis
Search Foods
Apple, Medium
Fruits
1 medium apple
95 cal25g carbs
Banana, Medium
Fruits
1 medium banana
105 cal27g carbs
White Bread
Grains
1 slice
79 cal14.6g carbs
Brown Rice, Cooked
Grains
1/2 cup
108 cal22g carbs
Chicken Breast, Grilled
Proteins
3 oz
128 cal0g carbs
Salmon, Atlantic
Proteins
3 oz
175 cal0g carbs
Broccoli, Steamed
Vegetables
1/2 cup
22 cal4.3g carbs
Spinach, Raw
Vegetables
1 cup
7 cal1.1g carbs
Milk, 2% Fat
Dairy
1 cup
122 cal11.4g carbs
Greek Yogurt, Plain
Dairy
6 oz
100 cal6g carbs
Avocado
Fats
1/2 medium
114 cal6g carbs
Olive Oil
Fats
1 tbsp
119 cal0g carbs
Almonds, Raw
Nuts & Seeds
1 oz (23 nuts)
164 cal6.1g carbs
Quinoa, Cooked
Grains
1/2 cup
111 cal19.7g carbs
Sweet Potato, Baked
Vegetables
1 medium
112 cal26g carbs
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Ketogenic Diet — Protocol Guide
Overview
The ketogenic diet is a high-fat, very low-carbohydrate eating plan that shifts your body into ketosis, where it burns fat for fuel instead of carbohydrates.
Key Principles
- Maintain very low carbohydrate intake (typically under 20-50g per day)
- Consume high amounts of healthy fats (70-80% of calories)
- Moderate protein intake (15-25% of calories)
- Avoid sugar and starchy foods completely
- Focus on whole, unprocessed foods
Food Guidelines
Recommended
- Avocados
- Olive oil and coconut oil
- Fatty fish
- Eggs
- Low-carb vegetables
- Nuts and seeds
Limit
- Berries (small amounts)
- Full-fat dairy
- Dark chocolate (85%+ cacao)
Avoid
- Grains and cereals
- Sugar and honey
- Fruits (except small amounts of berries)
- Starchy vegetables
- Legumes
Practical Tips
- Track your macros carefully, especially carbohydrates
- Stay hydrated and consider electrolyte supplementation
- Focus on nutrient-dense, whole foods
Notice: This information is for educational purposes only and does not replace medical advice. Always consult your physician or registered dietitian before making dietary changes.