The ketogenic diet, developed for epilepsy, now aids weight loss, manages diabetes, and attracts ultra-endurance athletes.
Eat low-carb foods like meat, fish, eggs, non-starchy vegetables, occasional high-fat dairy, and natural plant-based fats.
Limit carb intake to 25-50g/day for ketosis, even higher for elite athletes. Avoid high-carb foods with sugars and starches.
Stay hydrated with water, unsweetened tea, and moderate coffee. Limit milk. Avoid soft drinks, juice, flavored milk, and alcohol.
Meat and poultry are keto staples, providing complete protein and essential nutrients like zinc, iron, and vitamin B12 for red blood cell health and energy.
Fish and seafood, especially fatty types like salmon, mackerel, and sardines, are ideal for keto with virtually no carbs and abundant vitamins and minerals.
Eggs are a low-cost, protein-rich option for keto, offering about 6g protein and 5g fat per large egg, with minimal carbs and a broad nutrient profile.
Limit starchy veggies like parsnips, potatoes, and pumpkins, as they're high in carbs. Even colorful options like peppers and eggplants can add up carb-wise.
Moderate high-fat dairy like butter, cream, yogurt, and cheese. They can aid ketosis but beware of trans fats, linked to heart disease.
The keto diet aids weight loss, boosts energy, cognition, and glucose control. Explore FWDfuel's Keto Diet Grocery List for guidance.