Ketogenic diet

From WikiMD

Keto diet net carbs

The ketogenic diet is a high-fat adequate-protein low-carbohydrate diet. A ketogenic diet is a popular lifestyle for many dieters trying to lose weight or to live a low carbohydrate load diet. A diet high in fat and low in carbohydrates (sugars) that causes the body to break down fat into molecules called ketones which can be tested with urine ketostix or blood [ketone test]. Ketones circulate in the blood and become the main source of energy for many cells in the body so that you are using your fat stores for energy needed for both resting metabolic rate and physical activity.

Use in medicine: A ketogenic diet is used to treat difficult-to-control (refractory) epilepsy in children.

Keto diet - Net carbs of under 30

In ketogenic diet, you limit your net carbohydrates (net carbohydrates is calculated by total carbohydrates minus fiber) to about 20-30 net carbs per day. IN contrast, most people on a regular diet consume about 300 grams of carbohydrates a day.

Low carb breakfast meal
Low carb breakfast meal

75% of your diet is fat and greens

20% of the diet is proteins

Chicken caesar salad
Chicken caesar salad

5% of the diet is carbohydrates

Example of a ketogenic meal plan

List of ketogenic / keto friendly foods

Here is a list of keto friendly, low carbohydrate, high fat, and protein rich foods considered acceptable on most ketogenic diet plans.

Keto friendly oils and fats

Since any ketogenic diet is high in healthy fats and oils, it is important to focus on the healthier fats and oils such as polyunsaturated fatty acids, monounsaturated fatty acids, and limit the unhealthy trans fatty acids. Learn more on the Keto diet

How to start a keto diet?

Foods to avoid on keto diet

You probably know to limit high-carb foods like cake, candy, and sugar-sweetened beverages. But when following a low-carb diet it's also best to avoid eating these items:

  • Grains typically found in bread, pasta, and cereal.
  • Certain fruits such as bananas, mangos, and pears.
  • Starchy vegetables like corn, potatoes, and peas.
  • Dairy products including milk, even if it is reduced fat or skim milk.
  • Legumes such as beans and lentils.


Avoid All forms of bread (Loaf, Muffins, Rolls, Buns, Wraps, Pita, Burito, Bagels, Pretzels, Sandwiches) Avoid all kinds of sweets (Candy, desserts, honey, cake, chocolate, sugar, syrup, ice cream, pastry, cookies) Avoid fast food (Most Chinese food, Tacos, Noodles, French fries, Burgers, Pizza, Hot Dogs, Spaghetti etc.) Avoid Rice, soda, milk, juice, most forms of alcohol

Crab and avocado salad
Crab and avocado salad

Shopping lists

Keto friendly recipes

Testing for ketosis

On a ketogenic diet,you can monitor if you are in ketosis by using ketone test strips in the urine. he test measures ketone levels in your urine. Normally, your body burns glucose (sugar) for energy. If your cells don't get enough glucose, your body burns fat for energy instead. You can purchase these ketone test strips via [1]or other retailers for about 10-15 USD with 50-150 test strips.

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WikiMD Resources - Ketogenic diet


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