Nutrition1 min read·Updated March 9, 2026
Keto Diet Complete Guide: How It Works, Macros, and What to Expect
Everything you need to know about the ketogenic diet — how to calculate keto macros, what foods to eat, expected results, and potential downsides.
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What Is the Ketogenic Diet?
The ketogenic diet is a very low-carbohydrate, high-fat diet that shifts the body's primary fuel source from glucose to ketones (produced from fat). This metabolic state — ketosis — is achieved by restricting carbohydrates to roughly 20–50 grams per day.
Standard Keto Macros
- Fat: 65–75% of calories
- Protein: 20–30% of calories
- Carbohydrates: 5–10% of calories (typically 20–50g net carbs)
Foods to Eat on Keto
- Fats: Avocado, olive oil, butter, coconut oil, nuts, fatty fish
- Protein: Beef, pork, chicken, eggs, seafood, full-fat dairy
- Vegetables: Leafy greens, broccoli, cauliflower, zucchini
- Avoid: Bread, pasta, rice, potatoes, most fruit, sugar, beans
Keto Flu Prevention
Keto flu is caused by rapid electrolyte loss. Prevention: supplement sodium (2,000–4,000mg/day), potassium (1,000–3,500mg/day from food), and magnesium (300–500mg/day). Stay hydrated and don't restrict calories during adaptation.
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Frequently Asked Questions
How long does it take to enter ketosis?
Most people enter ketosis within 24–72 hours of reducing carbs below 50g/day, faster if exercising. You can verify with urine ketone strips or blood ketone meters.
Is keto safe long-term?
Long-term ketogenic diets are generally safe for most healthy adults. Potential concerns include kidney stones and LDL cholesterol changes. Annual bloodwork is reasonable for long-term keto dieters.