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Search Results for how to test ketones

Ketones in Urine – How To Test Using Keto Sticks

Louise | November 5

There are likely two reasons you want to test the ketone levels in your urine:

REASON 1 – you’ve got type one diabetes (or type two diabetes, in some cases) and you need to test the ketones levels in your urine to help you avoid ketoacidosis.

If that’s the case, skip down to the sections on…

Then, skip straight to the section on…

REASON 2 – you’re on a ketogenic diet and you want to use urine strips to check if you’re in ketosis.

If that’s the case, then don’t worry we’ll also cover:

But skip the section on ketoacidosis – it doesn’t apply to you unless you’re diabetic!

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What Are The Optimal Ketone Levels For A Ketogenic Diet? (+ How to Do A Ketone Blood Test)

Louise | October 28

If you’ve just started a ketogenic diet, then you’ll know that it can be really tough to figure out if you’re doing keto right.

Am I eating too many carbs? Too much protein? Should I still be feeling tired? When is the fat burning supposed to start?

It’s confusing, and one of the most confusing aspects is what your optimal ketone levels are supposed to be.

Unlike most other diets, the ketogenic diet is designed to put your body into a state of ketosis in order to get your body to start burning ketones instead of the glucose that it usually burns when you eat a high carb standard American diet (SAD).

But to know whether you’re in ketosis and whether your body has enough ketones circulating for you to use as energy instead of glucose, you have to measure your actual ketone levels and then determine whether they’re high enough for you to be reaping the benefits of the ketogenic diet.

If you’ve tried searching for this information already, then you’ll know that there’s some controversy depending on which expert you follow. So in this article, we’ll tell you exactly what the different experts are suggesting are the optimal ketone levels as well as give you recommendations for what levels you should be aiming for depending on your goals with a ketogenic diet.

A Few Quick Notes Before We Start…

  1. If you’re looking for signs other than testing your actual body ketone levels as to whether you’re in ketosis or not, then please check out this article instead that provides you with signs you’re in ketosis.
  2. If you’re a type 1 diabetic, then this article is not for you and the optimal levels suggested below are not applicable to you. Please check out the tons of other ketone level articles on the web to ensure your ketone levels do not reach dangerous levels.
  3. And lastly, while the levels of ketones in your body is important, it’s not all that you should be thinking or worrying about. For example, while you may be able to raise your levels by taking exogenous ketone supplements like KETO//OS®, this artificially induced higher ketone levels may not offer the same benefits as when you produce your own. As Marty Kendall put it:

    “The real ketone magic…[occurs when] we deplete glucose [and] we train our body to produce ketones.”

Table of Contents for What Are The Optimal Ketone Levels For A Ketogenic Diet?

This is a comprehensive article but if you want to jump to a specific section, just use the table of contents below to do so.

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What Are Ketones?

Louise | July 7

Ketones, ketosis, ketogenic, keto. If you’re confused, then this is the right place to be. Because I’m going to explain all about ketosis in this article…

Ketones are naturally produced by your body to use as fuel. Think of them as super useful little blobs of energy.

When you’re on a ketogenic diet, you’ll be producing more ketones and using them to fuel various cells in your body.

So, the point of a keto diet is to boost your ketone levels. And that’s why this entire post is about ketones. We’ll cover what they are, exogenous vs. endogenous ketones, how to measure your levels, and how to boost your production of them. Want to listen to what the experts have to say? Join me for episode 026 with Dr. Alexis Shields.

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Best Keto Diet Tracker Apps [Measuring Ketones, Macros Tracking + More]

Louise | April 11

Tracking your progress when you first start Keto can seem like a nightmare.  Do I need a Keto app to make it easier?  And if so, what’s the best Keto app?

(You can click on any of those links above to jump straight to that section of the article.)

And even if you’ve been on Keto for a while, you might still be confused about the most efficient monitoring method to ensure your Keto diet stays on track.

Well, you’re in luck today.

Firstly, you’ll find out how to monitor the following areas of your wellbeing:

  • Macros – Carbs, Proteins, Fats
  • Calories
  • Ketone Levels
  • Sleep: Quantity and Quality
  • Stress Levels

Before diving deeper into keeping tabs on your Ketogenic journey, is it even necessary to track your progress on the Keto diet at all?

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Keto Food List: 221 Keto Diet Foods (+ Keto Cheat Sheet)

Jeremy | November 10

I bet you sometimes feel like it’s tough to both eat delicious food and also stay keto, right?

Well, I’ve been doing this for a very long time, and I can promise that it’s easier than you might think.

In this article, I’m going to show you exactly what to eat on a keto diet and what to avoid.

Below are over 200 keto foods – the same foods that I’ve eaten to lose weight and feel better.

3 Things You Might Be Looking For + A “Short-List” of Keto Diet Foods

The full list of 221 Keto Diet foods is below, but here are 2 helpful notes, plus a shorter list of keto foods.

  1. If you’re looking for recipes, then click here for 96 of my favorite keto recipes.
  2. If you want to learn more about the keto diet and how it can help you, then click here for my comprehensive article on the ketogenic diet.
  3. If you want the printable “cheat-sheet” of keto diet foods, then just click here.

The “Short & Essential” Keto Diet Food List

Basically, keto friendly foods include most meats, most vegetables, most seafood, and healthy fats.

More specifically, you can eat all the foods listed below. In fact, you could probably use this as a short and easy keto shopping list…

Short List of Keto Foods
  • Non-Starchy Vegetables
  • Berries
  • Meats
  • Limes and lemons
  • Nut butters and nut milks
  • Bone broth
  • Tea
  • Mustards
  • Shellfish and other seafood
  • Nuts and Seeds
  • Herbs and Spices
  • Stevia
  • Organ Meats
  • Peas and green beans
  • Gelatin
  • Vinegars
  • Healthy Fats (e.g., ghee, coconut oil, olive oil, etc.)
  • Fish
  • Avocado
  • Olives
  • Coffee
  • Coconut
  • Eggs

Ok – now that you have the short list of keto foods, let’s go a little more in depth…

Free! (Printable) “Cheat-Sheet” of Keto Diet Foods

To make things easy for you at the grocery store and in the kitchen, I also put together a printable “cheat sheet” of keto foods. To get my cheat-sheet, just click the button below:

Just click the button, print it out, and you have a keto grocery list for next time you go to the store. 🙂

There’s Only One Reason to Use This Keto Foods List…

There’s really only 1 reason to use this food list – because you want to look and feel better.

If you stick to eating just the foods below, then you’ll almost definitely get into ketosis and you’ll likely lose weight. Most importantly, you’ll certainly feel better.

In some studies, only 38% of people can stick to a keto diet — that means that 62% of people on Keto fall off the wagon.

Basically, if you’re not prepared, a keto diet can be hard, and you won’t get the results you’ve hear about.

So in the keto diet food list below, I’ll show you 221 foods that will help you burn fat and boost your energy. Most of the 221 foods are very common and easy-to-find. With them, you can create thousands of meals that you’ll love.

Basics of a Keto Diet to Help You Feel & Look Better

What is Ketosis?

‘Ketosis’ is a state where your body relies primarily on ‘ketone bodies’ for energy, rather than on sugar.

That sounds complicated, but it’s really pretty simple. And here’s why it should matter to you…

Your body has 2 primary sources of energy – fat and sugar (aka glucose).

A ketogenic diet (AKA, a keto or ketosis diet) is designed to help your body burn more fat for energy rather than glucose.

Ketones (or ketone bodies) are produced by your liver when your body breaks down fats. And the increased levels of ketone bodies in your blood puts you into the metabolic state called ketosis.

How does a Keto Diet Really Work?

Here’s a VERY simple infographic explaining what you need to do on a keto diet…

basics of a ketogenic diet infographics #keto #ketogenic #weightloss

Please pin this infographic! And here’s the embed code for your blog or website:

<a href=””><src=”” alt=”Complete Ketogenic Diet Food List Infographic #keto #ketogenic” title=”Complete Ketogenic Diet Food List Infographic #keto #ketogenic”></a>Source: <a href=””>Keto Summit</a>

The basics of what you eat on a ketogenic diet are pretty simple:

  • Eat Very Little Carbohydrates or Sugar
  • Eat Lots of Healthy Fats
  • Eat a Moderate Amount of Protein

In other words, you eat only low-‘glycemic’ foods. Low-glycemic foods are foods that don’t cause your blood sugar to rise very much.

When you eat this way, it forces your body to start relying on fat for energy, rather than just sugar.

And when that happens, you gain ‘metabolic flexibility’, which is a complicated way of saying that your body regains the ability to get energy from multiple sources.

The result is that you feel increased energy, greater mental clarity, and weight loss.

The ketogenic diet has been used for a very long time. It was originally developed to treat epilepsy in kids. (2) Today, though, the benefits are often much greater…

7 Proven (But Surprising) Benefits of a Keto Diet

There is a lot of emerging research on the keto diet. Some of the most exciting research is around cancer and neurological diseases, but most people use a keto diet for much more common issues (weight loss, diabetes, etc.).

Here’s a brief list of the potential benefits of a keto diet:

  • Decreased Hunger - (3, 4) Most diets rely on counting calories, restricting portions, or maintaining willpower. But all of that can be hard. Because a keto diet changes the way your body fuels itself, the most common result is that your hunger decreases and you automatically start eating less.
  • Weight Loss - (5, 6) It’s not a magic solution, but by-and-large, weight loss happens more quickly and easily on a keto diet. This is particularly true because a keto diet helps to decrease hunger. However, you must be prepared, because the biggest downfall for most folks is not being able to stick to the diet.
  • Healthy Blood Sugar Levels - (7) This benefit should be obvious. If you have high blood sugar or are diabetic, then dramatically reducing the amount of sugar in your blood by removing most of the sugar from your diet is an obvious and quick benefit.
  • Reduced Risk of High Cholesterol and Triglycerides - (8) Many doctors originally thought that a diet high in fat might increase cholesterol and triglycerides. However, the opposite has turned out to be the case. Most people see a significant drop in their LDL and triglycerides when on a keto diet, although a small percentage of people do see the opposite effect.
  • Neurological Disorders - (9) The ketogenic diet was originally used to treat epilepsy – a neurological disorder. In addition to epilepsy, though, some practitioners and researchers are using a keto diet to effectively treat other neurological disorders – particularly Alzheimer’s disease.
  • Certain Forms of Cancer - (10) A lot of researchers are currently working on using a keto diet as a ‘complementary’ cancer treatment. And for certain forms of cancer – particularly brain cancer – the keto diet is showing a lot of benefit when used with other traditional treatments.
  • Possible Other Benefits - (11) The research is not conclusive yet, but several studies have observed other possible benefits of a keto diet, including treatment of acne, PCOS, respiratory conditions, and others.

The Truth About Suggested Macronutrient Ratios

Keto Diet Macro Amounts

The exact amounts of fat, carbs, and protein (also known as ‘macros’) you need to eat in order to get into ketosis will vary from person-to-person. But to help you get into the general ballpark, here are some recommendations.

Just remember that the bulk of your calories need to come from healthy, high-fat foods, and very few of your calories should come from carbs.

(Use our Keto Calculator to figure our your exact macronutrient needs.)

Carbohydrate Amount For Ketosis

We suggest you eat under 20-25 grams of net carbohydrates per day if you’re trying keto for weight loss.

A ‘net carb’ is the total amount of total carbs minus the fiber content. Since most fiber doesn’t get digested and turned into sugar, you don’t need to count fiber toward your net carbs count.

If you’re an athlete or do a lot of CrossFit, then you may need to add in more carbohydrates. Just make sure to use clean starches like sweet potatoes and extra vegetables

Jimmy Moore suggests in his book Keto Clarity that total amount of net carbs must be at least under 100g per day for you to get into ketosis, and for most people under 50g. For people with insulin sensitivities or looking to lose weight, you probably need to consume under 30g or 20g net carbs per day.

Protein Amount For Ketosis

Jeff Volek, PhD and Stephen Phinney, M.D., PhD. suggest that to calculate your minimum and maximum protein intake for staying in ketosis, you should multiply your weight (measured in lbs) by 0.6 and 1.0 to get the minimum and maximum amount of protein in grams you should eat each day.

On the Virta Health blog, Dr. Phinney, adds, “Too little or too much protein can negatively impact the many benefits of being in a state of nutritional ketosis.” He notes that too little dietary protein can compromise lean muscle tissue, while high protein intakes can reduce ketone production.

I weigh 115 lbs, so for ketosis, my minimum protein intake per day is 115 x 0.6 = 69 grams, and my maximum protein intake per day is 115 x 1 = 115 grams.

Jimmy writes in his book that Dr. Donald Layman suggests limiting protein amounts to 30g per meal and no more than 140g per day.

Fats Amount For Ketosis

After limiting carbohydrates and eating a moderate amount of protein, the rest of what you eat should be healthy fats like ghee, coconut oil, olive oil, avocado oil, and animal fats.

If you’re trying to lose weight, then you may find it easier to increase the amount of protein you eat. This may especially help you if you’re not used to eating a lot of fats.

5 Crazy-Important Things to Do While On a Keto Diet…

A keto diet is pretty simple, and most people see results fairly quickly.

But there are a few things to remember that can help make sure you get the most out of your keto diet. (These tips will also help you avoid ‘keto flu’ – the lack of energy that some people experience in the first 3-5 days of a keto diet.)

  1. Drink Plenty of Water. When you eat fewer carbs, your body retains less water. That’s normal, but if you’re not drinking enough, you can get dehydrated. Also, water will help you feel less hungry and more energetic.
  2. Get Plenty of Sodium. This might sound counter to what you’ve been told before, but your body really needs sodium. It’s one of the ways that your cells transport nutrients in and out of cells. And when you stop eating processed grains and sugar, you often get much less sodium. So when you go keto, just be sure that you’re eating salt or sodium-rich foods. If not, you will often experience fatigue.
  3. Eat Enough. Normally, this probably isn’t a problem for you. But when you go on a keto diet, it’s actually easy to start under-eating. So every few days, just check in that you’ve been eating enough food.
  4. Eat Enough Fat. Remember, most of your calories (70-85%) should be from fat. So don’t skimp on the fat. If you’re feeling hungry or like you need to snack, then eating more fat at meals will normally solve that problem. In general, choose the fattier cuts of meat.

With all of that in mind, here is the complete ketogenic diet food list…

What You’ve Been Waiting For – The Complete Ketogenic Diet Food List!

Below is a full list of foods to eat on a keto diet.

To make it easier for you, we’ve arranged the foods into 12 groups (vegetables, meats, etc.).

In general, you can just not worry about how much of a particular food you’re eating. However, some foods on this list are a bit higher in carbs – such as carrots or tomatoes.

It would have made this list way too long to list the # of carbs in each food, so just be aware that if a food tastes a bit sweet (like a carrot or tomato can), then it likely has more carbs than foods that don’t taste sweet (meats, olives, avocados, limes, etc.).

Vegetables that Taste Delicious and Will Fuel Your Body…

Veggies should be a big part of your diet. In fact, they should be the bulk of what you eat.

Try to stick to green leafy vegetables and avoid root vegetables to keep your daily carbohydrate intake low.

ketogenic diet food list - VEGETABLES
  • Arugula (Rocket)
  • Artichokes
  • Asparagus
  • Bell Peppers
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Butterhead Lettuce
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chicory Greens
  • Chives
  • Cucumber
  • Dandelion Greens
  • Eggplant (Aubergine)
  • Endives
  • Fennel
  • Garlic
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Leafy Greens (Various)
  • Lettuce
  • Mushrooms (all kinds)
  • Mustard Greens
  • Okra
  • Onions
  • Parsley
  • Peppers (all kinds)
  • Pumpkin
  • Radicchio
  • Radishes
  • Rhubarb
  • Romaine Lettuce
  • Scallion
  • Shallots
  • Seaweed (all sea vegetables)
  • Shallots
  • Spaghetti Squash
  • Spinach
  • Swiss Chard
  • Tomatoes
  • Turnip Greens
  • Watercress
  • Zucchini


  • Kimchi
  • Sauerkraut

Fruits? Yep…You Can Eat These Fruits on a Keto Diet…

Most fruits are off limits on a ketogenic diet.

However, some small amounts of berries and citrus fruits are ok – just watch how much you eat!

Olives and Avocados are great.  (Yes avocado is a fruit!)  Heart surgeon Steven Gundry, M.D. speaks highly of them. “Avocados are rich in healthy omega-3 fatty acids. They’re also full of dietary fiber and high in vitamin K, folate, and vitamin C. And did you know that avocados contain more potassium than bananas?”

ketogenic diet food list - fruits
  • Avocado
  • Blackberry
  • Blueberry
  • Cranberry
  • Lemon
  • Lime
  • Olive
  • Raspberry
  • Strawberry

Meats are Some of the Best Keto Foods

All cuts of the animal are good to eat, but too much protein can hamper ketosis, so watch how much you eat. Also, choose fattier cuts of meat whenever possible (pork belly, ribeye, etc.)
ketogenic diet food list - meats
  • Alligator
  • Bear
  • Beef
  • Bison
  • Chicken
  • Deer
  • Duck
  • Elk
  • Goat
  • Goose
  • Kangaroo
  • Lamb
  • Moose
  • Pheasant
  • Pork
  • Quail
  • Rabbit
  • Reindeer
  • Sheep
  • Snake
  • Turkey
  • Veal
  • Wild Boar
  • Wild Turkey

CURED AND PREMADE MEATS (check ingredients)

  • Sausages
  • Deli Meat
  • Hot Dogs
  • Pepperoni
  • Salami
  • Bacon

Organ Meats

In the United States, organ meats have fallen out of favor. But there is no other category of food that is as nutritious. Organ meats are also fattier than other meats, which works well on a keto diet.

Registered Dietitian Natalie Olsen, RD notes, “Liver is the most nutrient dense organ meat, and it is a powerful source of vitamin A. Vitamin A is beneficial for eye health and for reducing diseases that cause inflammation, including everything from Alzheimer’s disease to arthritis.”

Eat any of the following organ meats from pretty much any animal.

ketogenic diet food list - organ meats
  • Bone Marrow
  • Heart
  • Kidney
  • Liver
  • Tongue
  • Tripe


Almost all legumes are off limits, but small amounts of green beans and peas are ok.

ketogenic diet food list - legumes
  • Green Beans
  • Peas


Fats play a huge part in the ketogenic diet (they make up the majority of your calorie intake), so make sure you’re taking in plenty of healthy fats.

ketogenic diet food list - fats and oils
  • Avocado Oil
  • Cocoa Butter
  • Coconut Oil
  • Duck Fat
  • Ghee
  • Lard (non-hydrogenated)
  • Macadamia Oil
  • MCT Oil
  • Olive Oil
  • Palm Shortening
  • Red Palm Oil
  • Sesame Oil (small amounts)
  • Tallow
  • Walnut Oil (small amounts)


Fish is highly nutritious, but buy wild-caught fish whenever possible.

ketogenic diet food list - fish
  • Anchovies
  • Bass
  • Cod
  • Eel
  • Flounder
  • Haddock
  • Halibut
  • Herring
  • Mackerel
  • Mahi Mahi
  • Orange Roughy
  • Perch
  • Red Snapper
  • Rockfish
  • Salmon
  • Sardines
  • Talapia
  • Tuna (including Albacore)
  • Sole
  • Grouper
  • Turbot
  • Trout
  • Other Fatty Fish

Shellfish and Other Seafood

Apart from organ meats, shellfish is the most nutrient-dense food you can eat. Often expensive, but worth it. Try to focus on fatty fish, if possible.

ketogenic diet food list - shellfish
  • Abalone
  • Caviar
  • Clams
  • Crab
  • Lobster
  • Mussels
  • Oysters
  • Shrimp
  • Scallops
  • Squid


Watch out for hidden sugar in drinks!

ketogenic diet food list - drinks
  • Almond Milk
  • Broth (chicken, beef, vegetable, bone)
  • Cashew Milk
  • Club Soda
  • Coconut Milk
  • Unsweetened Coffee
  • Herbal Teas
  • Lemon and Lime Juice (small amounts)
  • Seltzer Water
  • Sparkling Mineral Water
  • Unsweetened Tea
  • Water

Nuts and Seeds

According to Dr. Andrew Weil, M.D., “The latest scientific word on the health benefits of nuts comes from researchers at California’s Loma Linda University who found that eating nuts on a regular basis strengthens the brainwave frequencies seen on electroencephalograms (EEGs) that are linked to cognition, healing, learning, and memory.”

But don’t go wild on nuts and seed, because they’re easy to overeat and high in omega-6 fats. These also add to your carbohydrate intake, so watch out. Lastly, note that peanut is a legume, not a nut, and is not recommended.

ketogenic diet food list - nuts seeds
  • Almonds
  • Hazelnuts
  • Macadamia Nuts
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Psyllium Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Walnuts
  • Cashews
  • Chia Seeds
  • Various Nut Butters
  • Hemp Seeds

Herbs and Spices

Experiment with these herbs and spices as they’ll make your food really delicious! Make sure the check the ingredients of any herb or spice blends to avoid added sugar or MSG.

ketogenic diet food list - herbs spices
  • Sea Salt
  • Black Pepper
  • White Pepper
  • Basil
  • Italian Seasoning
  • Chili Powder
  • Cayenne Pepper
  • Curry Powder
  • Garam Masala
  • Cumin
  • Oregano
  • Thyme
  • Rosemary
  • Sage
  • Turmeric
  • Parsley
  • Cilantro/Coriander
  • Cinnamon
  • Nutmeg
  • Cloves
  • Allspice
  • Ginger
  • Cardamom
  • Paprika
  • Dill


Not everyone can tolerate dairy – you should eliminate dairy except for ghee to reduce your inflammation. Many people consider full-fat cheese, yogurt, and cream to be ketogenic. And while these foods may be low carb, they can be easy to overeat (in great excess) as well as cause inflammation and digestive issues for many people.

ketogenic diet food list - dairy
  • Ghee

Other Foods to Eat on a Keto Diet

These foods are some foods that don’t fall neatly into other categories.

Although we listed a couple below, I encourage you – as much as possible – to avoid ‘keto’ processed foods. This could include ‘keto’ sauces, condiments, nut flours, and other ‘keto’ foods that attempt to replace traditionally non-keto foods.

ketogenic diet food list - other
  • Mayonnaise (made with good oils – see list of fats)
  • Coconut Butter
  • Pork Rinds
  • Beef Jerky
  • Pickles
  • Cod Liver Oil (Fish Oil)
  • Cacao Nibs
  • Cacao Powder (unsweetened)
  • Vanilla Extract
  • Vinegars (but check the ingredients – many have added sugar or wheat)
  • Eggs (of any animal)
  • Shredded Coconut
  • Mustard
  • Hot Sauce (check ingredients)
  • Gluten-Free Tamari Sauce
  • Coconut Aminos
  • Fish Sauce (check ingredients)
  • Gelatin (as powder or from bone broth)
  • 100% Dark Chocolate
  • Erythritol
  • Coconut Flour
  • Stevia (only small amounts)
  • Monk Fruit / Lo Han Guo
  • Almond Flour/Meal


Knowing what NOT to eat on a keto diet is at least as important as knowing what to eat. So this keto diet food list wouldn’t be complete without a list of non-keto foods.

Here is a list of all foods to definitely avoid:

All Sugars (Avoid)

Sugar of every type is completely off limit. Here are some of the many forms of sugar:

  • White Sugar
  • Fructose
  • Corn Syrup
  • Dextrose
  • Maltodextrin
  • Honey
  • Glucose
  • Maple Syrup
  • Maltose
  • Agave
  • Coconut Sugar
  • Brown Sugar
  • Lactose

All Grains (Avoid)

Grains are all high in carbs and should be avoided completely. Here is a list of the most common grains (a few of these are ‘pseudo-grains’, but they should also be avoided):

  • Wheat
  • White Flour
  • Quinoa
  • Rye
  • Couscous
  • Most flours
  • Rice
  • Wheat Flour
  • Oats
  • Barley
  • Cornmeal
  • Corn
  • Rice Flour
  • Millet
  • Bran
  • Buckwheat

Processed Foods (Avoid)

Processed foods are pretty much anything you can buy in a box or in a bag. It’s a ‘catch-all’ term, but if it comes in box or bag, then it’s probably not keto-friendly and is off-limits.

  • Bread
  • Potato Chips
  • Ice Cream
  • Waffles
  • Candy
  • Crackers
  • Tortilla Chips
  • Pretzels
  • Pancakes
  • Most Condiments (Ketchup, BBQ Sauce, Dressing, etc.)
  • Cookies
  • Baked Goods
  • Snack Bars
  • Cereal
  • Most Sauces

Most Fruit (Avoid)

Fruit can be healthy in an abstract sense, but when you’re trying to stay in ketosis, most fruit is not keto-friendly.

  • Canned Fruit
  • Apples
  • Oranges
  • Pears
  • Peaches
  • Pomegranate
  • Nectarines
  • Grapes
  • Watermelon
  • Cantaloupe
  • Kiwi
  • Date
  • Bananas
  • Cherries
  • Mangos
  • Apricot
  • Papaya
  • Fig

Drinks (Avoid)

Grains are all high in net carbs and should be avoided completely. Here is a list of the most common grains (a few of these are ‘pseudo-grains’, but they should also be avoided):

  • Sodas
  • Sports Drinks
  • Juices
  • All Alcohol
  • Milk
  • Sweetened Tea or Coffee

Legumes (Avoid)

Legumes consist mostly of beans (baked, black, red, etc.). Except for the 2 legumes listed above (green beans and peas), avoid all legumes.

  • All beans
  • Lentils
  • Soybeans

Low Carb Foods To Avoid


Just because a food is low in carbohydrates or high in fats doesn’t make it keto! So try to avoid these foods even though they are low carb.

Dairy Products (e.g., kefir, yogurt, cheese, cottage cheese, cream cheese, cream, sour cream, butter)

  • Sugar Alcohols
  • Blue Cheese Salad Dressing
  • Canola, Sunflower Seed, and other seed or vegetable oils
  • Artificial Sweeteners (splenda, sucralose, etc.)
  • Low carb gluten-containing foods
  • Peanut butter
  • Diet sodas
  • Soy products (e.g., soy milk, tofu)

Note: Artificial sweeteners won’t necessarily throw you out of ketosis, so many people consider them ‘ok.’ However, artificial sweeteners can adversely affect your gut bacteria and can also stop you from getting over sugar cravings. They also have a slight insulinogenic effect.


I hope that you find this keto food list useful. But there are a few more things you should keep in mind…

Keto Flu

Sometimes, when you start a keto diet, you can experience what’s called ‘keto-flu‘. Here are some of the common symptoms:

  • Feeling tired or fatigued
  • Headaches
  • Feeling moody or ‘hangry’
  • Weakness or muscle aches
  • Lack of mental clarity

To avoid or treat these symptoms, here are 4 tips that commonly help:

  • Eat More Sodium & Potassium. This is the most common cause of keto flu – not getting enough electrolytes. These minerals are necessary for energy production, and if you get low, you’ll feel tired. Try eating more bone broth, more salt, and more avocados.
  • Eat More Fat. Another common cause of keto flu is not eating enough. The simplest solution is to eat more fat. And the best ways to do that are to eat more fatty meats or to add more healthy fats (like olive oil) to your veggies and other foods.
  • Drink Plenty of Water. Dehydration is common and can cause all of the keto-flu symptoms. It’s also the easiest thing to fix – just drink water regularly throughout the day.
  • Rest More and Exercise a Bit Less. Exercise is great, but you must make sure you’re sleeping and resting enough. Changing how you fuel your body (by relying more on fat) can be a bit stressful at first. So you might need more rest when you first start out.
  • Consider using an exogenous ketone supplement. It will boost your blood ketone levels quickly, speeding up or even eliminating that funky keto flu transition.

Modified Keto Diet

One other thing worth mentioning is that there are different ‘types’ of keto diets.

The ‘traditional’ keto diet is usually called the Standard Ketogenic Diet (SKD). This is the diet that was originally created for epileptic children.

The SKD version of the keto diet typically requires that you eat less than 20-30 grams of carbohydrates. It also requires that you closely monitor how much protein you eat, so that you don’t go over 12-15% of your calories from protein.

This is a great version of keto, and if you’re using the diet for therapeutic purposes, it’s the best way to go. But if you’re more interested in weight loss and boosting your energy, then you might also want to consider what’s commonly called the “Modified Atkins Diet.”

The primary difference for this diet is the amount of different ‘macros’ that you can eat. Your net carbs can be a bit higher (50-75 grams per day), and your protein intake can also be a bit higher (up to 20% or so of calories).

This “modified” version of keto can be very useful to try if either (a) you find that the stricter version isn’t working for your or (b) you want a slightly more lenient diet to use after you’ve achieved your goals.


If you want an easy-to-print version of the keto food list, just click the button below. It’s perfect to use or modify as a keto diet grocery list.


Please pin this detailed Ketogenic diet food list infographic on Pinterest. If you have a blog or website and would like to embed the infographic, please credit us for our work or use this embed code:

<a href=””><src=”” alt=”Complete Ketogenic Diet Food List Infographic #keto #ketogenic” title=”Complete Ketogenic Diet Food List Infographic #keto #ketogenic”></a>Source: <a href=””>Keto Summit</a>

Keto Food List Infographic #keto #infographic

To see all the tasty Keto meals you can make from these ingredients check out our Keto recipes page.

There’s everything from breakfast, to dinner, lunch, appetizers, condiments, smoothies, desserts, snacks, and more! Just click here for hundreds of 100% keto recipes. 


Louise | July 20

You may have heard the term “ketonuria” from your doctor or read that it can be a problem for some people with certain medical conditions. I definitely sounds like “ketone”, but does it have something to do with the Keto diet?

Today we’ll take a closer look at ketonuria and explain everything you need to know, from what it means, to who needs to look for it and what to do about it.

What is Ketonuria?

According to many sources, ketonuria is simply the presence of ketones in urine. (1, 2)

This is a concept many of us in the Keto world are familiar with. Who among us hasn’t bought ketone test strips (aka “Ketostix”) at the local drugstore to see if we’re in ketosis yet?

On Keto we want to make ketones – lots of them! – which will help fuel the body while we enjoy their many health benefits.

Once you’ve cut the carbs and you’re producing ketones, some of them will be excreted through the kidneys into the urine, which is then technically known as ketonuria.

But is that a bad thing? “Ketonuria” does sound a bit ominous.

For most people who are generally healthy and are following a ketogenic diet to enter a state of nutritional ketosis, ketosis and the resulting urinary ketones are not cause for concern. 

Registered Nurse David Spero, RN notes that, “If your glucose is close to normal and you are well-hydrated, ketosis is no problem. Many low-carb diets create ketosis on purpose, as it can be an indicator of fat burning and weight loss.”

Ketonuria becomes an issue primarily for people who don’t naturally produce enough insulin, such as type 1 diabetics. For these individuals ketonuria can be a symptom of a very serious condition called ketoacidosis. 

In order to distinguish between ketonuria that results from healthy ketone metabolism and a more serious medical condition, some sources define the term more stringently.

For example, the Oxford dictionary says ketonuria is “the excretion of abnormally large amounts of ketone bodies in the urine, characteristic of diabetes mellitus, starvation, or other medical conditions.” (1

For our purposes this second definition is much more useful. Read on as we discuss the causes and symptoms of ketonuria, situations in which additional medical attention is required, and the people at greatest risk. 

Symptoms of Ketonuria

For generally healthy people who are not diabetic, the body has a mechanism to prevent ketone levels from becoming too high. For these folks, ketones in the urine is simply one of the signs of ketosis.

Other signs include increased thirst, lack of appetite, weight loss, and a fruity breath odor. In this context, these present little to no risk, and are often alleviated with electrolytes and the passage of time.

For people with type 1 diabetes and other more serious medical conditions it’s possible for ketones to accumulate to very high levels. Alongside high blood sugar, high ketone levels can produce a condition called ketoacidosis, a life-threatening condition.

Routinely testing urine for ketonuria can be an important step in catching ketoacidosis early and getting the right treatment.

Here are some symptoms that may accompany ketonuria and ketoacidosis, indicating medical attention is necessary: (1, 1)

  • Excessive thirst
  • Frequent urination
  • Nausea and vomiting
  • Heavy breathing or shortness of breath
  • Fruity smell to the breath
  • Dilated pupils
  • Weakness
  • Confusion

It’s important to make this point clear: If you don’t have diabetes, Keto won’t give you ketoacidosis. Likewise, ketonuria is only a sign of trouble for people with certain types of diabetes, pregnancy or other high-risk medical conditions.

Causes of Ketonuria

When the body produces ketones, some end up in the urine. So to identify the causes of ketonuria we need to look no further than the causes of ketosis, or ketone production.

Our bodies are wonderfully adapted to produce ketones to keep us going when there isn’t enough food, or when the body thinks there isn’t enough. So in cases of starvation, fasting, and prolonged exercise, you may enter a state of ketosis.

Ketonuria may occur during severe stress or illness. It’s estimated that about 15% of non-diabetic hospital patients have ketones in their urine. (1)

And of course sometimes we produce ketones on purpose, by following a ketogenic diet. 

In all of these situations ketonuria is common and not generally cause for concern.

For people whose bodies do not naturally produce adequate insulin, ketonuria is a warning sign that ketoacidosis may be present or developing.

In these cases, according to the National Institute for Health and Care Excellence in the UK, “The presence of ketones indicates that insulin concentrations are too low not only to control blood glucose concentrations but also to prevent the breakdown of fat (lipolysis).” (1

Excessive intake of alcohol can also result in ketonuria and ketoacidosis. Alcoholism is often accompanied by a poor diet and lack of nutrients, so the body breaks down fat to sustain itself, producing ketones in the process. 

Ketonuria in Diabetes

By far, the most common medical condition that leads to ketonuria is poorly controlled diabetes. Insulin is needed to shut down climbing ketone levels before they get too high. Without enough insulin, ketonuria and ketoacidosis can develop.

For these individuals ketonuria is a danger sign – one that requires close monitoring and medical attention.

It’s considered a medical emergency when ketonuria and high blood sugar (>250mg/dL) are both present. The combination suggests inadequate insulin and high risk of ketoacidosis. (1, 1)

Routine urine testing is common for diabetics, to screen for the presence of ketonuria. It is often recommended that diabetics check for urinary ketones when their blood sugar is greater than 240 mg/dL. (1)

The American Diabetes Association recommends calling your doctor if your urine test shows high levels of ketones, with or without high blood sugar. (1)

Testing for ketonuria at home is simple and inexpensive, and may make the difference in getting the right medical treatment before ketone levels rise too high.

Ketonuria in Pregnancy

Ketonuria can be quite common during the various stages of pregnancy, labor and delivery, the postpartum period, and even during lactation. It affects at least one in five women. (1)

Some typical – and usually temporary – causes of ketonuria in a healthy pregnancy include vomiting, exercising, or simply fasting overnight. In each of these cases the body perceives a shortage of energy, so it breaks down body fat for fuel. 

Ketones are produced naturally as a byproduct of this metabolic process. In most of these situations, ketones stop being produced when the body again has access to food.

Ketosis and ketonuria become more concerning in the later months of gestation.

In some rare cases, vomiting during the third trimester leads to “starvation ketosis”. (1) In this condition ketone levels can rise very high, leading to metabolic acidosis, a very high-risk condition for the baby.

In the second half of the pregnancy, hormones produced by the placenta can result in the breakdown of fat, leading to the production of ketones. (1) This is a normal process, but around the beginning of the third trimester the risk of insulin resistance and gestational diabetes also increases significantly.

These factors, if not properly controlled, can present a very dangerous situation for the fetus. 

Research has shown that high ketone levels can have an adverse effect on the baby’s nervous system. (1). 

Some studies indicate that ketonuria is associated with worse outcomes for the fetus, including reduced amniotic fluid volume and abnormal fetal heart rate. (1) This has been observed with even small levels of urinary ketones.

In one study, IQ testing was completed on children born to mothers with high levels of blood ketones. They found that the higher the maternal ketone levels during pregnancy, the lower the child’s IQ score. (1)

Studies have also found that children exposed to high ketone levels in utero are also at greater risk of anatomical brain changes, growth abnormalities, and impaired psychomotor development.

In each of these situations ketonuria is present because ketones are being produced by the body. Ketonuria is an important sign that additional monitoring and medical intervention is necessary.

Treatment for Ketonuria

For people who are not diabetic or pregnant, ketones in the urine are simply part of a healthy metabolic system. For most people ketonuria resolves once they break a fast, eat some carbs, or stop exercising.

The medical treatment given for ketonuria varies to some extent, according to the patient’s clinical need. 

In the case of diabetic ketoacidosis, according to Dr. William C. Shiel Jr, MD, “Treatment with insulin and intravenous fluids can restore normal levels of blood sugar and end ketoacidosis and ketonuria.”

Electrolyte replacement, such as sodium, potassium, and chloride, may be added as well, due to the high likelihood of dehydration and mineral loss.

In one case study, a 32-week pregnant woman tested positive for ketonuria as well as blood ketones. After she was diagnosed with starvation ketoacidosis, treatment was initiated with “intravenous fluids, dextrose, thiamine and folic acid.” She went on to deliver a healthy full-term baby. (1)

Know Your Risk for Ketonuria

It’s important to closely monitor any medical conditions that put you at higher risk for ketonuria or ketoacidosis. For some people ketonuria is a sign of a more serious problem and the need for medical intervention.

However, if you’re following a ketogenic diet and you don’t have any of the high-risk conditions discussed here, urinary ketones are are normal and a sign that your body is in a state of ketosis. Well done!

Is Aspartame Keto-Friendly?

Louise | July 20

Not too long ago options were very limited when it came to sugar substitutes. You could choose between the pink packet and the blue packet, and that was about it.

Flash forward to today, and thankfully there are now many products that help us to ditch white sugar without sacrificing sweetness. 

One of the earliest sugar substitutes, aspartame, has managed to stand the test of time. It continues to be a giant among sugar substitutes in the food industry, despite many competitors emerging in recent years. 

But is this a good thing? And is aspartame a good choice for people on a Keto diet?

What is Aspartame?

Aspartame is the artificial sweetener found in products like Nutrasweet®, Equal® and Sugar Twin®. It was approved by the US Food and Drug Administration (FDA) in 1981.

Since then it’s commonly found in products like ice cream, breakfast cereal, chewing gum, prescription medications, supplements, and Diet Coke. It loses its sweetness when exposed to high temperatures, so it’s not used in cooking or baked goods.

Aspartame contains 4 calories per gram – the same as sugar. However, because aspartame is about 200 times sweeter than sugar, only very small amounts are needed. 

The result is a sweet taste with far fewer calories and carbohydrates.

So…Is Aspartame Keto?

Before we go any further, let’s get right to the point.

Aspartame is not the best sweetener to use on Keto. 

And fortunately, there are now better options available.

Having a diet cola now and then isn’t going to completely derail your Keto diet. But if you’re taking the time to build healthier habits, aspartame is not the best sweetener to use.

Is Aspartame Safe?

Aspartame has been extensively studied to evaluate its effects on the human body. Much of the available research indicates it’s safe for the general public, within reasonable limits. (1

The FDA has set the Acceptable Daily Intake (ADI) for aspartame at 50mg per kilogram (23mg per pound) of body weight per day. (1

For example, a 12oz. diet cola contains about 180mg of aspartame. The average 150-pound person, therefore, would need to consume no more than 19 diet colas daily to stay within the ADI. Easy enough!

But still – is aspartame on Keto a good idea?

Why Aspartame Is Best Avoided on Keto

Contrary to some of the safety studies, there is scientific research showing that regular intake of aspartame can have unwanted side effects. 

A 2018 analysis looked at some of the negative effects of aspartame. They found that this sweetener can act as a chemical stressor, increasing the hormone cortisol. (1)

This can then contribute to insulin resistance, the very thing many of us on Keto are trying to reverse or prevent. 

In animal studies, aspartame has caused hormonal imbalances, resulting in increased appetite and food intake, decreased energy expenditure, and increased fatigue. (1

Other studies have found that aspartame can have negative effects on the gut microbiome, resulting in growth of pathogenic bacteria. (1) These changes to the gut can then result in worsened glucose tolerance. (1)

All of this adds up to worse health outcomes, and trouble staying in ketosis. 

But it doesn’t end there!

A 2017 scientific review found that even within doses that are considered acceptable, aspartame can induce oxidative stress and damage cell membranes, leading to systemic inflammation. (1

Chronic inflammation is associated with a wide array of deadly health problems, including heart disease, Alzheimer’s disease, cancer, and type 2 diabetes. 

More human studies are really needed to help settle the debate. In the meantime, it might be a good idea to explore less controversial options to get your sweet fix.

Aspartame vs Sucralose: Which is Better?

Sucralose joined the commercial sweetener scene in 1992 and gained FDA approval as a general-purpose sweetener in 1998.

It is an artificial sweetener and sugar substitute made with a chemical process that combines chlorine and sucrose (table sugar) molecules. The result is a product that is about 600 times as sweet as sugar, yet has zero calories and carbohydrates.

Sucralose is sold under the brand name Splenda® (though not all Splenda® products contain sucralose.) It’s also an ingredient in thousands of other products.

It may come as a surprise that sucralose products – like Splenda® – typically include additional ingredients that aren’t particularly keto friendly. That little yellow packet also contains dextrose and maltodextrin, which add additional sweetness and bulk, making it look at taste more like sugar.

Is Sucralose safe?

The Acceptable Daily Intake (ADI) for sucralose was set at 5mg/kg of body weight per day in the US. For a 150-lb person, that’s roughly the equivalent of 8 sucralose-sweetened cans of soda. 

Again, that’s a limit most people have no trouble staying within.

But as with aspartame, sucralose has been the subject of extensive study, and the results have been controversial. 

The makers of sucralose claim it can be heated without losing its sweet taste. It is sold in bulk (with maltodextrin added) to be used in cooking, as a substitute for granulated sugar.

Unfortunately, studies have shown that sucralose produces a harmful compounds when exposed to high temperatures. (1, 2) So maybe it’s not the best sweetener to use in your Keto cookie recipes after all.

Sucralose also disrupts the gut microbiome. It kills the good lactobacillus and bifidobacteria strains, and reduces the overall quantity and diversity of microbes living in the gut. (1

A 2013 study found that sucralose had a negative effect on blood sugar and insulin, causing both to increase more than the control group. (1) Because increased blood sugar will kick you out of ketosis, this spells trouble for those following a Keto diet.

Bottom Line: Aspartame vs Sucralose 

Both are very low in calories and carbohydrates. Both could cause problems for maintaining ketosis and for the health of the microbiome. Neither one is good to bake with. 

We recommend different sweeteners altogether. Fortunately, there are great products available to make cooking and shopping for keto friendly foods much easier.

The Best Sweeteners for Keto

The sweeteners we love for people following a ketogenic diet are the ones that taste the best and have the fewest unwanted side effects:

All of these are safe and hold up well at high heat, making them great for baking. The available research indicates they tend to have neutral or positive effects on the gut microbiome. They’re also associated with stable or improved blood sugar levels. 

Frequently Asked Questions

1. Is aspartame Keto friendly?

No, aspartame is not keto friendly. It can indirectly increase in blood sugar and insulin, which would interfere with ketone production. Plus, studies show it may have a bad impact on overall health if consumed regularly.

2. Does aspartame affect ketosis?

Aspartame might kick you out of ketosis. You can test for yourself by measuring blood ketones before and after consuming aspartame.

3. Does aspartame keep you awake?

Yes, there are several ways aspartame can keep you awake when you’d rather be sleeping.

It acts as a chemical stressor, increasing the hormone cortisol. Too much cortisol can interfere with sleep. (1)

Aspartame can also disrupt neurotransmitter function in the brain, leading to reduced serotonin activity. This too can cause sleep problems. (1)

4. Does aspartame contain formaldehyde?

Yes. When aspartame is digested it’s broken down into a number of components that include aspartic acid, phenylalanine, and methanol (which is a potentially toxic substance on its own!).

Methanol is further broken down into formaldehyde and formic acid.

Now, to be fair, we are routinely exposed to natural sources of formaldehyde, and in fact our bodies produce a certain amount of the stuff. 

Still, It’s not something we really want more of, when there are far better options for getting a sweet fix!

Say No to Aspartame on Keto

Aspartame (and sucralose!) should be avoided on Keto. While these artificial sweeteners are low in carbs, other factors make them all wrong for those seeking to improve their health. 

Instead try one of our recommended sweeteners. Stevia, Erythritol, Monk Fruit, and Swerve are all good options for enjoying the sweeter things in life while cutting the carbs.

Ketogenic Diet and Appetite Suppression – Why Keto Makes You Less Hungry?

Louise | April 30

One of the best benefits of a ketogenic diet is its ability to make you feel less hungry (i.e., it suppresses your appetite).

If you’ve been into weight-loss or dieting, then you’ll know that this is a huge benefit. So much so that drug companies make lots of money selling appetite-suppressing pills. But yet, here’s a natural way to curb your cravings and prevent yourself from overeating all the while eating nourishing foods. Could this be real? And if so, why does it work?
Continue reading

The Ultimate Guide To The Keto Diet Plan

Louise | October 28

The ketogenic, or keto diet, is getting more and more popular, and for good reason – it’s helped a lot of people lose weight, get healthier, and get more energy.  So exactly what is keto dieting?

So, in this article, I’ll detail what the keto diet is, what you eat, what you don’t eat, who should do it, and how best to get started.

I’ll answer a lot of frequently answered questions in this post, from how it’s different to Atkins and Paleo to whether you need to take exogenous ketones and how to measure your ketone levels.

Keto can be a fantastic tool, but just like the handy hammer, it’s important to understand what it is, when to use it, how you can use it properly, and what to do when it doesn’t work.

If you want to skip to a specific section, then just use the table of contents below:

Table of Contents – Ultimate Guide To The Keto Diet

What is a Ketogenic or Keto Diet?

In short, the keto diet is a way of eating that causes your body to burn fat (in the form of ketones) rather than sugar (in the form of glucose/glycogen).  I’ll explain a little more in detail below, but you trigger fat burning by eating a lot of fat and very little carbohydrates.

There’s a lot of confusion about just how much fat, protein, and carbohydrates you should eat, and that’s because there are now several types of keto diet plans. Most of the research has focused on the very high fat (standard) keto diet. But if you’re looking for weight loss benefits then a high-protein variation of the keto diet might be better for you.

Here’s a really great video the explains the basics of a keto diet plan in more depth:

If you want to just get on with keto, then feel free to just click here to get the keto diet food list emailed to you directly.

Continue reading

11 Ketosis Symptoms and Signs – Be Sure You’re Doing Keto Correctly

Branko | October 28

As you already know, the keto diet is great for weight loss, getting rid of brain fog, decreasing your risk for heart disease, and setting yourself up for long-term health.

But how do you know if your keto diet is actually working?

It’s pretty simple: there are specific ketosis symptoms and signs of ketosis you’ll experience so you don’t have to stress if you’re doing the keto diet “right” or not.

And that’s what this article will cover – the 11 main signs of ketosis.

To get you started, here’s a quick video covering the 6 ketosis symptoms:

11 Signs of Ketosis

Here are 11 signs of ketosis. You can use these keto symptoms as a gauge to see if you’re in ketosis.  Some of these can be thought of as ketosis side effects.  Thankfully, the less pleasant ones are temporary.

1. Increased Thirst and A Dry Mouth

Many keto dieters report having a dry mouth and feeling a lot thirstier than usual. If that’s something you’re experiencing, don’t worry. It’s one of the most common signs of ketosis. That means your diet is working!

When you first go Keto, you’ll be excreting a lot of water – that’s one of the ketosis side effects, and it’s related to switching to a diet high in fat and protein, but low in carbs. And you’ll be losing a lot of electrolytes (like sodium, potassium, and magnesium) along with the water.

You’ll not only be losing more sodium than before, you’ll also be eating less sodium than before. And that’s because you’re giving up processed foods. Think about how salty a bag of chips is – most highly processed foods have a lot of sodium in them. And when you cut those foods out of your diet, you’re also cutting out your main source of sodium.

This combination causes a drop in your electrolyte levels and the amount of fluid in your body. So you start feeling thirsty!

Bottom Line:

If you’re feeling thirsty and your mouth is dry, that’s a good sign you’re in ketosis!

But it’s also important to do something about this symptom: so drink more water, consider adding salt to your meals and make sure you’re eating foods rich in electrolytes.

11 Ketosis Symptoms and Signs #keto

2. Lack of Appetite

Feeling less hungry is another commonly reported side effect of a successful ketogenic diet.

That’s because a ketogenic diet affects your hunger hormones in a way that significantly reduces your appetite (there’s a study with proof here).

As a result, one of the best Keto diet side effects is reduced hunger levels (have a look at this study).

“Many dieters complain that hunger sabotages their success,” explains Dr. Vincent M. Pedre, M.D. “Ghrelin is your hunger hormone that tells you to eat. Research shows ketogenic diets suppress ghrelin, keeping you fuller longer. That makes sense: When you’re eating sufficient dietary fat and calories, you’re unlikely to be hungry.”

Plus, most of us typically have weeks or even months worth of energy stored in our bodies as fats. Which means when you’re in ketosis and have a calorie deficit, your body starts using up this stored energy source, greatly reducing your feelings of hunger. (Read more about regaining energy)

Bottom Line:

If you find you aren’t hungry or are eating less often, you may be in ketosis.

3. Rapid Weight Loss

Rapid weight loss in the first week can be a good sign that you’ve reached ketosis.

When you’re in a ketogenic state, your body sheds stored carbs and excess water. And that means you’ll initially see a rapid drop in your weight.

Once the bloating and water weight is gone, you’ll still lose weight – but less dramatically. Your body will start to burn up excess body fat, and you’ll find yourself slimming down in a safe manner.

Bottom Line:

Rapid weight loss is a common keto diet side effect, as you drastically reduce your carb intake which gets rid of water weight.

4. Smelly Breath or “Keto Breath”

One of the less desirable ketosis side effects after first switching to Keto is having unpleasant-smelling breath.

This happens because your body is making ketones which it can’t use yet – it hasn’t become keto-adapted. And it expels some of these excess ketones via your breath, in particular, a type of ketone called acetone.

Don’t worry, keto breath goes away pretty quickly and if it bothers you or your loved ones, then try adding some mint leaves to your water or even a few drops of mint essential oil to your water. Brushing your teeth more often is another option.

Bottom Line:

Having bad breath is one of the most reliable signs of ketosis.

Although it will disappear naturally, you can take steps to minimize it in the meantime: many keto dieters brush their teeth several times a day, in the beginning, to keep their breath smelling fresh.

11 Ketosis Symptoms and Signs #keto

5. More Ketones in Your Blood

Measuring the level of ketones in your blood is a sure-fire way to tell if you’re in ketosis.

When you’re in ketosis, your body starts burning more fat for energy and relies less on carbohydrates/sugars. Ketones are made as a byproduct of the breakdown of fat, and that’s why the number of ketones in your blood will increase when you’re in ketosis.

You can measure your ketone levels by using a specialized blood-ketone meter. It measures the levels of beta-hydroxybutyrate (BHB) in your bloodstream – which is the primary ketone your body produces when you’re in ketosis.

Bottom Line:

The most accurate way to tell if you are in ketosis is using a blood ketone meter to test your ketone levels.

And if you want more information on what your ketone levels mean plus what levels you should be aiming for, have a look at our article on What Are The Optimal Ketone Levels For A Ketogenic Diet?

6. More Ketones in Your Breath or Urine

Measuring the levels of ketones in your urine can give you a ballpark estimate of whether you’re in ketosis or not. And the same goes for the ketone levels of your breath.

This study concluded that “breath acetone is as good a predictor of ketosis as is urinary acetoacetate.” These types of ketones are expelled as waste through your urine as well as your breath. Which means it’s possible to measure your ketone levels via breath testers and urine strips.

In fact, Dr. Michael R. Eades, M.D. notes, “If you are righteously following a low-carb diet – especially in the early days – you may produce enough ketones to register on a breathalyzer should you get stopped on suspicion of being drunk.”

The main benefit of breath ketone testing is that it’s noninvasive. For the urine test, you pee on a stick that changes colors depending on the levels of ketones detected. And for the breath test, you breathe into a meter that then gives you a reading of how much ketones are detected on your breath.

However, both of these method of testing can be less accurate and most people wanting to test ketones stick to the blood meter still.

Bottom Line:

You can measure your ketone levels by using urine strips or a breath analyzer to check if you’re in ketosis. However, both these tests are less accurate than the blood meters.

11 Ketosis Symptoms and Signs #keto

7. Increased Focus and Energy Over the Long-Term

Some Keto diet side effects are found most in people who stick to a ketogenic diet long-term. For example, long-term Keto dieters often report reduced brain fog, increased mental clarity and an improved ability to remain focused. Listen in as Dani Conway describes how to build your keto diet to maximize your results.

That’s because following a ketogenic diet stabilizes your blood sugar levels.

Registered Nurse Jami Cooley, RN says, “Ketones are able to generate greater amounts of energy per molecule than glucose. Therefore, the ketones create a much more sustainable energy source for the body and do not cause the blood sugar spikes that glucose causes.”

You’re no longer eating many carbs, so you don’t experience blood sugar spikes followed by crashes. And that’s great news for your brain!

But it takes time for your body to adapt to burning fat rather than carbs for fuel. So if you’ve just started your keto diet, you’ll have to be a little patient before you experience this particular ketosis symptom for yourself.

Bottom Line:

If you find you feel more clear-headed and your energy levels are more stable, it’s a good sign you are in ketosis.

8. Increased Fatigue or “Keto Flu” in the Short-Term

If you feel weak and fatigued when you first make the switch to keto, that can be a sign that your keto diet is working.

When your body first has to make the switch to burning fats instead of carbs, it can take anywhere from 7 to 30 days before it becomes fully adapted. And while it adjusts, you’ll experience one of the most well known keto diet side effects out there: the keto flu.

“Symptoms of the keto flu include cravings, fatigue, insomnia, irritability, muscle cramps, or nausea,” says Certified Health Coach Dr. Christina Tarantola, PharmD, CHC. “Depending on the symptoms, adding Himalayan sea salt to beverages or food, increasing fat, magnesium, and potassium, and staying hydrated, can all help. This tends to last about 1 week and varies with each person.”

The exact symptoms differ from person to person. Some people get slight headaches. Others find it hard to focus. Others feel tired. This is often called Keto Flu because it can feel like flu-like symptoms, and even though Keto flu feels uncomfortable, just remember that it’s only temporary.

Often many people give up before their body fully adjusts to burning fat, so it’s important you stay motivated and use our 6 Strategies for Curing Keto Flu to get through this initial stage so you can experience the full benefits of Keto. A ketone supplement can also make the transition to Keto much smoother.

Bottom Line:

Feelings of fatigue and low energy, are common during the initial stages of a keto diet. It’s a sign that things are on the right track and you’re entering ketosis.

And you’ll soon start to experience the opposite effect once your body becomes adapted to burning fat and running off ketones!

11 Ketosis Symptoms and Signs #keto

9. Drop in Performance over the Short-Term

This goes hand-in-hand with the keto flu, so a drop in performance can be a sign that things are moving in the right direction.

Naturally, a lack of energy or weakness will also lead to decreased physical performance during exercise. You’ll experience a drop in your athletic performance while your body adapts to its new fuel source.

However, after a few weeks, your performance during your workouts should return to normal as your body will start burning fat more efficiently. Want to try working out with kettle bells? You need to hear this.

Bottom Line:

Experiencing a short-term decrease in your athletic performance is a sign your body is adapting to ketosis. And you should be back to your normal performance levels after a few weeks!

10. Digestive Issues

A ketogenic diet can give you digestive issues while your body adapts to your new diet.

Constipation and diarrhea are common side-effects which early-stage keto dieters experience. And they’re a sign your body is adjusting to a higher fat intake.

Luckily, like many of the other negatives you may experience when first going keto, they’re only temporary. They’ll pass as your body adjusts to a higher fat intake and getting energy from different foods than before.

Registered Dietitian Lauren Popeck, RD, says, “Constipation and diarrhea can result in the beginning as the body adjusts to processing different proportions of food. Eating low-carb vegetables can help.”

If you want to decrease the digestive discomfort, then make the switch to a Keto diet slowly so that your body has time to adjust. Eating vegetables is still important as it helps you get sufficient fiber to help your digestive system stay healthy.

Check out this list of low carb veggies to see which you ones you should adding to your keto diet. And if you need a keto fiber supplement, then CoBionic Foundation is a comprehensive prebiotic fiber that can really help.

Bottom Line:

Digestive issues are common when your first make the switch to a ketogenic diet, and they should pass with time. They’re just another sign your body is adapting.

However, if you don’t see signs of improvement, it may be a good idea to check if intolerances to specific foods could be causing the problem. And increasing your fat intake gradually can help prevent digestive issues in the first place.

11. Insomnia

Insomnia is one of the most common ketosis symptoms.

Many keto dieters reporting waking up during the night and experiencing restlessness during sleep. This happens because you’re dropping most of the carbs from your diets, and carbs are known for making you feel sleepy (just think about how much you need a nap after a large plate of pasta).

11 Ketosis Symptoms and Signs #keto

Insomnia normally goes away after a few weeks. And many folks find that they sleep better than ever before after they’ve been on the diet for a month or so and their body has become keto-adapted.

Another common report for Keto dieters is that they often need less sleep than before! But this is a long-term benefit that you’ll need to wait a few weeks to experience.

Bottom Line:

Trouble sleeping is common in the early stages of a ketogenic diet. However, sleep usually improves after a few weeks.

Pinterest Image For 11 Ketosis Symptoms and Signs

Please pin the image below so that you and others can quickly and easily refer to the list and check if you’re in ketosis or not.

11 Ketosis Symptoms and Signs #keto

The Best Way To Tell If You’re in Ketosis

As you can tell from the list above, there are various signs of ketosis that indicate your body is producing ketones.

But at the end of the day, if you really want to make sure you’re in ketosis, then testing your ketone levels is the more accurate method.

Here’s a quick recap of the three main ways you can test for ketosis:

  • Urine test strips
  • Breath analyzers
  • Blood-ketone meters

The most accurate method is to use the blood-ketone meter. These meters will show you the current level of BHB ketones in your blood, with a high degree of accuracy. The method of testing is similar to blood glucose meters – you prick your finger and draw a drop of blood that you run through a test strip attached to a meter.

The disadvantage is that these meters and their test strips are a lot more expensive than the urine strips or breath analyzers. However, if accuracy is important to you, then a blood-ketone meter is the best choice.

If you want more info about testing for ketone levels or what your optimal ketone levels are, then check out this post here.

And for more specific information about testing ketones in urine (whether it’s worth it and how to do it), check out our post here.

Worried You’re Not in Ketosis?

If you’re not experiencing any of the ketosis side effects I listed above, you might be worried you’re not in ketosis.

Don’t be: it’s not the end of the world if you aren’t always in ketosis.

Because the truth is, it’s more important to focus on feeling great and losing excess weight. You don’t get too caught up in worrying if you have 3 mmol/L or 2.5 mmol/L of ketones in your blood. If you’re getting results and losing weight, then chalk it up to a win!

And if you need any clarification or help, don’t hesitate to post in our forum. We’re here to help.

Don’t stress too much about your ketone levels

The key takeaway I want to you to remember is this: while it’s good to know whether you’re in ketosis or not, you don’t need to get too fixated on your ketone levels it and stress yourself out about it.

Instead, focus on how you’re feeling and the results you’re seeing:

  • Did you start keto to help you lose weight? Then focus on that as your end goal – you can often accomplish it without getting high ketone levels.
  • Have your energy levels increased since starting keto? Are you feeling more focused and positive? Then your keto diet is going brilliantly, no matter what your ketone levels are.

As long as you’re reducing your carb intake, steering clear of processed junk foods, and filling your diet with a wide variety of nutrient-dense foods, you’ll be doing your body good.

And that will be reflected in the way you look and feel, whether you’re in ketosis or not!

Easy Keto Calculator: Macros to Get You Quickly Into Ketosis

Jeremy | October 23

Answer One Simple Question to Get Your Keto Macros...

What is Your Goal Weight?

(How much would you like to weigh - in pounds?)

Here are Your Daily Macros (in Grams and Calories):

Fat grams
Protein grams
Net Carbs grams
Fat calories
Protein calories
Net Carbs calories

Click Here if You Want to Modify Your Results or Add in More Detail...

Want More? There's Also a Complex Keto Calculator Below...

Keto Calculator

The keto calculator above is simple and quick.

It will show you exactly how much fatcarbs, and protein (your macros) to eat on a ketogenic diet.

And it works very well for getting you into ketosis, helping you to lose weight, and helping to boost your energy.

*** But there's also a second version of the keto diet calculator below.

Want More? There's Also a Complex Keto Calculator Below...

The keto calculator above is simple and quick.

It will show you exactly how much fatcarbs, and protein (your macros) to eat on a ketogenic diet.

And it will help you get into ketosis, lose weight, and boost your energy.

Keto Calculator

*** But there's also a second version of the keto diet calculator below.

The second keto calculator below is more detailed - it helps you estimate your bodyfat percentage, and it also considers whether you're exercising a lot.

11 Quick Ways to Feel Better and Lose More Weight on a Keto Diet...

  • Carbs Matter Most: To get into ketosis (and stay in ketosis), focus on how many carbs you're eating. Some people can handle more carbs than others, but you should generally try to stay below 25 grams per day.
  • Ignore Calories for a While: On a ketogenic diet, most people do best when NOT paying attention to calories. Your body will be healing, you'll have more energy, and usually, weight loss will happen naturally. Most of the time, you'll eat fewer calories without even thinking about it.
  • Sometimes Your Body Needs to Heal: Many times, your body needs a few days, weeks, or months of healing before it's ready to lose weight (if that's your goal). Be patient - you probably didn't gain weight in a month, so losing it quickly may not be realistic.
  • Protein: For most people, it's best to eat enough protein on a ketogenic diet, rather than worrying about getting too much. You need to maintain lean mass (bone and muscle) while you're losing weight. The keto macro calculator above gives you 0.75 grams of protein per pound of desired body weight. If you want to know more, read this article on protein.
  • Eat GOOD Fats: On a keto diet, you'll be eating a lot of fat, so be sure to avoid bad fats (vegetable oil, canola oil, sunflower oil, rapeseed oil, safflower oil, and other "seed" oils). These fats are very unstable, they get damaged easily, and they're usually produced under high heat or with chemicals. Instead, get your fats from whole foods like pork, beef, avocado, fatty fish, and oils like coconut oil, olive oil, or avocado oil. Here are a few tips to keep your keto diet extra-healthy
  • There is No Need to Add Extra Fat: Don't be afraid to eat good fats on a keto diet. But there's also no need to add extra fat into your food, tea, or coffee. Just eat whole foods, cook with good fats, and you'll be fine.
  • "Net" Carbs versus Carbs: "Net" carbs are carbs excluding fiber. Fiber is something your body can't break down and digest, so the micro-organisms in your gut feed on it and turn it into fat. It doesn't raise your blood sugar or kick you out of ketosis, so it's fine to exclude fiber from your daily carb total.
  • Eat More Veggies: Meat and seafood are great, but you also need a lot of vegetables in your diet. They feed your gut bacteria and also give you a lot of nutrients. Plus, if you stick to leafy, green veggies (spinach, chard, kale, etc.) plus cruciferous veggies (broccoli, cauliflower, etc.), then you won't have to worry about carbs.  Here are some good keto vegetable recipes.
  • Keto Is a Tool: You don't need to stay keto forever, although you might choose to. I eat real, unprocessed foods all the time, but when I want to lose weight or be more focused, I go keto (a few months a year).
  • Everyone is Different: Your body is not exactly like anybody else's body. You might have different underlying issues, your activity level is different, etc. These calculators give you guidelines, but you might need to adjust based on how you feel and what works in your life.
  • Weight Loss: If you're going keto to lose weight, then just be aware that calories still matter. In particular, watch your intake of nuts (which are easy to overeat), and if you're eating dairy (not recommended), then also watch your intake of cheese.

Why This Keto Calculator is Better for You

1) Personalized

A good keto calculator should always give you personalized daily macros (protein/carb/fat intake and calorie limits). These should be tailored to YOUR body and lifestyle.

That's exactly what both keto diet calculators on this page do. They'll help you stay in ketosis - no matter what your goal is (weight loss, more energy, etc.).

And they’ll do that based on your…

  • Gender
  • Current weight
  • Current body fat % (with pictures to make it easy to figure out!)
  • Activity level (sedentary, lightly active, moderately active, very active)
  • Number of cardio and weight lifting hours per week
  • Goals (weight loss, staying the same, gaining muscle)

So if you use the detailed keto calculator below, you'll need to enter some of this information, but only so that it can give you more accurate results.

2) Easy to Use

A good keto macro calculator should always be simple to use.

It shouldn’t confuse you with complicated questions or require you to do tough calculations.

In fact, you should be able to use a keto calculator without knowing much about a Keto diet or what a “macro” actually is.

The simple macro calculator above is as simple and easy as possible - just one question for you to answer.

3) Fast and Precise

You need to get results fast. Being healthy shouldn't be hard or take a long time.

That's why our Keto calculator gives you immediate results and doesn't ask you to enter an email address.

Both calculators on this page will tell you…

  1. Exactly how many grams of net carbs, protein, and fat you need to eat to be successful on Keto (to get into ketosis).
  2. How many calories you should be consuming per day.

Relying on vague information won’t help - it could be the difference between getting into ketosis or not.

Don't Stress Out!

Remember, Most people do best on a ketogenic diet by ONLY focusing on their carbs (below 20-30 grams/day). So keep it simple.

The Detailed Version of the Keto Calculator

Here's a more detailed version of the keto diet calculator, but it's still very easy (just 6 easy questions)...

Step #1 of 6: What is Your Weight (in lbs)?

Your Personalized Keto Macronutrients and Calories

You Should Eat This Many Calories Per Day...

Calories per Day

Here is How Much Fat, Carbs, & Protein You Should Eat Per Day...


Fat grams
Protein grams
Net Carbs grams


Fat calories
Protein calories
Net Carbs calories

If you want to modify any information, just click the link below...

Advanced Keto Calculator (Enter Your Own Adjustments)

Body Weight and Body Fat %

Your Total Body Weight (lbs)

Your Total Body Weight (kg)

Your Bodyfat %


Non-Exercise Activity

(NOT including exercise. In other words, how much do you walk and move during the day?)

Sedentary (Sit most of the day)
Lightly Active (Standing/Walking 2-6 hours/day)
Moderately Active (Walking/Moving 6+ hours/day)
Very Active (Fitness Instructor, Dancer, Construction Worker, etc.)

Your Primary Health Goal

Lose Fat
Stay at the Same Weight
Gain Muscle

How Much Do you Exercise?

Below, enter the average amount of exercise that you do per DAY. In other words, 20 minutes per day, 4 times per week, would be 80 total minutes per week, or about 11 minutes per day.

Average Minutes of Cardio Per Day:

Average Minutes of Weight-Lifting Per Day:

Calories Burned per Minute Total Calories Burned
Other Exercise

Protein Requirement

I suggest that you leave this as-is, unless you're sure that you want to change it.

This is the amount of protein you eat as a ratio equal to grams of protein / your lean body weight.  So if your lean bodyweight is 120 lbs, then you would eat 108 grams of protein per day at a 0.9 ratio.  In general, you shouldn't go below 0.7 grams per day (on average), and should only go above 1.0 if you're trying to build more muscle.

Protein Ratio:

Macronutrients Macro Grams Kcal per gram Daily Calories Daily %
Protein 4
Net Carbs 4
Fat 9

Frequently Asked Questions from Keto Dieters

What should my macros be on keto?

Calculating macros can be tough.

It’ll be much simpler to use our free ketogenic calculator above, which will calculate your macros for you.

But if you’d still like to calculate them manually, follow along with the formulas below.

As you know,you should be eating less than 25g of carbs per day. Stick to that.

To calculate your protein macros, you should be eating around 1g of protein per pound of lean muscle that you have.

How do you calculate lean muscle?

Take your total weight (in pounds) and then multiply that by your body fat percentage (as a decimal).

So if you weigh 200 pounds and have a body fat percentage of 20%, you’d take:

200 x 0.20 = 40.

That 40 equals your body fat in pounds.

Then you take your body fat in pounds and subtract it from your total weight, like this:

200 – 40 = 160.

The answer you get after subtracting your body fat in pounds from your total weight (in the example above, 160), is your lean muscle weight in pounds.

And remember, since should eat around 1g of protein per pound of lean muscle in your body, you’d multiple your answer by 1.

So this individual should eat around 160g of protein per day.

You should be eating your leftover calories in fat. Here’s the formula:

You first need to determine how many calories you should be eating a day. Again, our ketogenic calculator above will help you figure that out.

Once you have your total calories figured out, you just need to do a bit of math:

Multiply each gram of carb and protein you’ll be eating each day by 4, since there are 4 calories in each gram of carbs and protein.

You’ll be eating around 25g of carbs per day (25g of carb x 4 = 100 calories) and you already figured out your protein intake from above (160g of protein x 4 = 640 calories).

Once you have those two numbers, add them together.

100 + 640 = 740

Then take your total calorie intake per day (let’s say you should be eating 2000 calories per day) and subtract your calories in carbs and protein from that number.

In other words…

Total Calories in Fat Per Day = Total Calorie Intake Per Day – Calories in Protein Per Day – Calories in Carbs Per Day

So as an example:

Total Calories in Fat Per Day = 2000 calories per day – 640 calories in protein per day – 100 calories in carbs per day.

This person should be eating 1260 calories of healthy fats per day.

But we’re not quite done:

Since fat has 9 calories per gram, divide the “Total Calories in Fat Per Day” number you just calculated by 9.

The answer you get is your total grams of fat you should be eating each day.

1260 calories of fat / 9 = 140g of fat per day.

How many carbs can you eat and still be in ketosis?

We recommend that you stay under 25g of net carbs per day to stay in ketosis.

There is more than one way to approach reducing carbs, but Dr. Andreas Eenfeldt, M.D., suggests starting out on a strict Keto diet right away. “This will give you the best idea of whether you like how you feel, how it impacts you and what sort of results you get. Then, as you achieve your health and weight goals, you can decide whether to add more natural carbs back into your diet to a level where you feel your best and can maintain your health goals.”

(Sidenote: net carbs are different than total carbs. Don’t worry too much about that right now since I’ve discussed the difference net carbs and total carbs, plus how to calculate net carbs, in the answer right below this one)

When it comes to a keto diet, it’s important to note that every person’s body is different.

And therefore each person will have a slightly different net carb intake to get into ketosis.

Some folks on keto who are very active might maintain ketosis if they eat 35g or even more of net carbs per day while other people on keto will need to eat around 15g of net carbs.

So while we recommend that you stay under 25g of net carbs per day, you may want to consider testing your ketone levels to ensure that you’re actually in ketosis.

How do I determine net carbs on the keto diet?

Net carbs are not the same as total carbs.

Let me explain why those two are not the same:

While fiber is considered a carb, our bodies cannot digest fiber. So those carbs need to be subtracted from total carbs.

And since getting into fat-burning ketosis is dependent on net carbs and not total carbs, you’ll need to know how to calculate net carbs.  

Thankfully, it’s pretty simple to calculate.

Net Carbs = Total Carbs – Fiber.

Registered Nurse Abby Roaquin, RN recommends getting good at reading food labels. “Don’t just look at the carbs. Look for the serving size and how many serving sizes there are in the entire can, box, or package. That’s how you know how much you can eat to stay within your carb budget.”

Can you eat too much fat on a ketogenic diet?

You can definitely eat too much processed and unhealthy fat on keto. Stay away from unhealthy fats like vegetable oil or margarine.

Actually, when people come to Keto they’re often a little afraid to eat fat in the first place. Certified Primal Health Coach and Personal Trainer Teresa Heitman assures us that fat is nothing to fear. “Fat is the best macronutrient for fueling our bodies…Fat beats lethargy. Fat beats hunger. Fat beats fat. Fat beats chronic autoimmune diseases. Fat also beats cancer.”

But when it comes to healthy fats, can you just eat unlimited amounts of ghee, avocados, coconut oil, or olives?

While you technically could, it’s probably still not a great idea to do so.

For a start, fats are extremely high in calories.

While there are only 4 calories in each gram of carb and protein, there are over double that in a gram of fat.

Which means, if you’re eating “too much” fat on a keto diet, you may struggle with weight loss even if you’re in ketosis.

Another issue to remember is that while fats are healthy, they’re not the only nutrient you will want to eat! You need a variety of vitamins and minerals that aren’t available in oils like coconut oil, olive oil, or avocado oil.

Whole foods that contain fats (like fatty cuts of meat, olives, avocados) are often better options for getting your fat intake up. They’ll not only supply you with healthy keto-friendly fats, but they’ll also nourish your body with even more essential nutrients.

To be successful you may be doing more of your own cooking.  Registered Dietitian Frances Largeman-Roth, RD says, “It’s a challenge to create meals that are so low in carbohydrates and, since most packaged foods are higher in protein and carbs than fat, you’ll need to spend some time cooking most of your own meals and snacks.”

Bottom line…You don’t need to go crazy and slather ghee or coconut oil on everything, but you also shouldn’t be afraid of them.

What is the best macros ratio for my keto diet?

For a ketogenic diet, everybody’s best macro ratio is going to be different, since every person’s body is different.

Our keto calculator at the top of this page will give you a macro ratios based on the specific information you put in, so it’ll probably be pretty close to your “best macros ratio.”

And I’ll also give our guidelines for calculating your macro ratios below.

But whether you use our free ketogenic calculator or calculate your macros yourself, you still may need to tweak those ratios depending on how you feel.

Calculating Your Carb Macros:

We already know that on a ketogenic diet you should eat between 20-25g of net carbs to stay in ketosis.

And since each gram of carb has 4 calories, you’ll multiply 20-25g of carbs by 4.

Let’s assume you eat 25g of carbs each day. Therefore 25g of carbs x 4 = 100 calories in carbs.

Calculating Your Protein Macros:

You should have an intake of 0.8 – 1.2g of protein per lb of lean muscle in your body.

So you first need to calculate lean muscle:

Lean Muscle = Total Weight in Pounds x Body Fat Percentage As a Decimal

So let’s say you weigh 150 lbs and have a 20% body fat percentage.

You’d do the following calculation:

Lean Muscle = 150 lbs x 0.20

After crunching the numbers, your lean muscle would equal 120 lbs.

Remember, you need an intake of 0.8 and 1.2g (for the sake of easy math, let’s just say 1.0g) of protein per lb of lean muscle you have.

So 120 lbs x 1.0 = 120g of protein per day.

Now that you have grams of protein, you need to convert grams into calories:

Protein has 4 calories per gram. All you have to do is multiply your grams in protein per day by 4.

Calories of Protein Per Day = Grams of Protein Per Day x 4

The calculation for the person above would be:

Calories of Protein Per Day = 120g of protein x 4

They’d eat 480 calories of protein per day.

Calculating Your Fat Macros:

You’ll eat the rest of your calorie intake in fat.

Here’s the formula:

Calories of Fat Per Day = Total Calorie Intake – Calories in Protein – Calories in Carbs

Let’s say the 150 lb person on the ketogenic diet from above should eat 2000 calories per day.

They’d do the following:

Calories of Fat Per Day = 2000 calories per day – 480 calories of protein – 100 calories of carbs.

And after using a keto diet calculator, they’d get 1420 calories of fat per day.

But we’re not done:

Since fat has 9 calories per gram, you need to divide that number by 9 to get grams of fat per day.

1420 calories per day / 9 = 157.777g of fat per day.

Certified Nutrition and Health Coach, Christina Oman 

How much protein can you eat on ketogenic diet?

You should strive to eat around 1g of protein per pound of lean muscle each day.

This is the formula:

Pounds of Lean Muscle = Total Body Weight – Total Pounds of Body Fat

But before you can do that formula, you first have to calculate your Total Pounds of Body Fat.

And Total Pounds of Body Fat = Total Body Weight  x Body Fat Percentage as a Decimal

Let’s say you’re 150 lbs and you have 15% body fat.

Here’s your calculation:

Total Pounds of Body Fat = 150 lbs x 0.15

The answer would be 22.5 lbs of body fat.

Now that you have your Total Pounds of Body Fat, you can go back and plug that number into the first formula.

Pounds of Lean Muscle = 150 lbs – 22.5 lbs

Therefore this person would have 127.5 lbs of lean muscle

Since it’s optimal to eat around 1g of protein per pound of lean muscle that your body has, you’d just multiple 127.5 lbs by 1.

Not too hard of math, huh? Therefore this person should eat around 127.5g of protein each day.

How much carbohydrate (carb) can you eat on ketogenic diet?

The ketogenic diet is a low-carb diet, so you’ll be eating very few carbs.

We recommend eating between 20-25g of net carbs per day.

Net carbs are different than total carbs.

To calculate net carbs, do the following calculation:

Net Carbs = Total Carbs – Fiber

But it’s important to note that you may need to tweak your net carbs intake to get the ratio that’s right for your body, since everyone’s different.

If you’re highly active and work out for an hour each day or walk 5 miles a day, eating slightly more than 25g of net carbs might work best.

On the other hand, some people need to eat 15g of net carbs or less each day to stay in ketosis.

So again, while 20-25g of net carbs per day is a good place to start, you may need to change that over time.

What is a Keto Weight Loss Calculator?

This is something like two types of keto calculator we have above.

It’s basically an easy way to determine the macronutrient profile you need to eat on a keto (ketogenic) diet in order to lose weight.

For our advanced calculator, you’ll need to enter the following information:

  1. Your current weight,
  2. Your body fat percentage (which you can estimate from the photos or calculate more accurately using a Dexa or DXA scan),
  3. How much movement you do (apart from your workout regime),
  4. Whether you’re looking to lose fat, maintain your weight, or gain muscle, and
  5. How much you exercise.

The keto calculator will then use that data to figure out a good macronutrient profile and caloric intake for you to eat on a keto diet.

As you’ve probably figured out from other diets, just restricting your caloric intake won’t necessarily result in weight loss. And worse still, once you relax your caloric intake or decrease your workout regime, all that weight you worked so hard to lose comes back.

That’s why our keto weight loss calculator isn’t designed just based on calories in and calories out. Instead, the calculator takes into account the fundamentals of a ketogenic diet to determine the best macronutrient profile you need to eat.

For example, most weight loss calculators on the internet is just based on basal metabolic rate (BMR) or resting metabolic rate (RMR) calculations. This is the minimum number of calories your body needs in order to carry out its basic functions (like breathing).

The results from the keto calculator will include:

  1. Daily caloric intake needs (in kcal)
  2. Daily fat, protein, carbohydrate intake needs (in grams and in kcal)

While it’s still an estimate, following this macronutrient profile could help:

  • reduce blood glucose spikes (since you’ll eating fewer carbohydrates anyway)
  • produce more ketones naturally (since ketones are produced by your body when it runs low on glucose for energy)
  • lose weight over time in a healthy manner

Please remember that this calculator provides a great starting point for your keto diet, but it’s still an estimate. Some experimentation will be needed to figure out a keto diet that fits with your lifestyle and body. And it’s not a substitute for working with a nutritionist or medical practitioner.

Will eating this way boost my ketones?

One of the main goals of a keto diet is to help you get into ketosis and produce more ketones.

And one of the main ways to get into ketosis and increase ketones is to eat a ketogenic macronutrient profile (i.e., reduce your carbohydrate intake and increase your fat intake).

There are two other ways to increase your ketones:

  1. Take ketone supplements (exogenous ketones), or
  2. Fasting

Exogenous ketones will boost your blood ketone levels, but you necessarily won’t receive the same benefits as going on a proper keto diet.

Fasting for a prolonged period (e.g., several days) will also boost your ketones as you deplete your glycogen stores and your body starts burning fat.

However, the best way is to eat a healthy ketogenic diet. You’ll enjoy weight-loss, more mental energy, and boost your ketones naturally.

Infographic For Pinterest

Infographic For Pinterest

Please pin the infographic below to help share this information so that everyone can understand the most important aspects of a ketogenic diet.

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About Us

Louise | September 2

The Latest Science, Most Delicious Recipes, & Honest Answers for Living a Healthier Life

We want to help you live a more delicious & healthier Keto life.

Being healthy isn't easy. Your modern lifestyles is stacked against you - from the companies that make your food to the job that stresses you out.

But you CAN feel better. We've been where you are, so we know how it feels. That's why we focus on providing you with the most honest, well-researched guidance possible.

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We are relentless about providing the most unbiased and accurate information possible - while also giving you recipes that we've tested multiple times.

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Keto Summit Author Becky Williams

Becky Williams

Keto Coach

Becky Williams has a Bachelors in Communications Sciences and Disorders, Elementary Education Certification through Louisiana Resource Center for Educators, and is a certified Health and Ketogenic Living Coach. 

Before joining Keto Summit, Becky was an elementary educator for 5 years. She became a certified health coach so she could help people discover an eating style that works best for nourishing their body, fitting their lifestyle, reaching their goals and never having to diet again.

When she isn't online creating social media posts or running her own challenge groups, Becky can be spotted hanging out with her husband, two rascal boys, and dog, Ruby.

 You can find out more about Becky at

Photo of Amy Winkler

Amy Winkler

Keto Coach

Amy Winkler holds an Associate of Arts, Bachelor's Degree, and a Master's Degree in Education. She is also a certified Ketogenic Living Coach, as well as a certified Intermittent Fasting Coach. 

Before joining Keto Summit, Amy was a Montessori kindergarten teacher for many years. Now, she uses her passion for education to help teach others how to live healthy and fulfilled lives. 

Amy is also the creator of all of the Keto Summit meal plans. Amy is also an expert in the AIP (Autoimmune Protocol) and Paleo lifestyles. 

When she isn't busy creating delicious meal plans and coaching our Keto Summit social media groups as well as coaching her own clients, Amy can be found spending time with her two sons or relaxing with a good book. 

You can also find Amy at

Kate Jaramillo

Kate Jaramillo

Keto Coach

Kate has been part of the health and fitness industry for most of her life, and she now runs her own successful business helping clients lose weight, get in shape, and take back control of their lives.

A true foodie at heart, Kate believes food is life-giving, and has the power to both heal and energize. Any diet that leaves you feeling hungry or eating food that tastes like cardboard should be kicked to the curb. 

This is why she makes Keto living simple, quick, delicious, and fun to make. She wants busy women to learn how to quickly turn their bodies into fat-burners instead of sugar-burners so they feel strong, lean, fit, and clear-minded.

Kate’s passion for the ketogenic lifestyle has led her to create a certification program for other people looking to become Keto coaches.

You can also find Kate at or listen to her on the Straight-Up Wellness podcast

The Original Keto Summit Expert Team

The Keto Summit started as the world's most in-depth Keto event

Chris Kelly, Dr. Tommy Wood,  Jeremy Hendon, and Louise Hendon hosted the event along with 39 Keto doctors, researchers, and academics.

Over 40,000 people participated in the event. After the event finished, we turned this website into a free resource for you achieve the best results from Keto.

Free Keto Resources:

Our Experts From The Keto Summit:

Dominic D'Agostino, Ph.D. - Keto Summit

Dominic D'Agostino, PhD

Dominic D’Agostino is currently an Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida. And he’s also a senior research scientist of the Institute for Human and Machine Cognition. Dominic’s research is focused on developing and testing ketogenic diets, ketone supplements and amino acid formulations for a broad range of therapeutic and performance applications.  You can find Dominic at KetoNutrition and on Twitter.

Prof. Thomas N. Seyfried, Ph.D. - Keto Summit

Prof. Thomas N. Seyfried, PhD

Thomas N. Seyfried is a professor of Biology at Boston College, and his research focuses on the mechanisms by which metabolic therapy manages chronic diseases such as epilepsy, neurodegenerative diseases, and cancer.  Prof Seyfried is on the editorial board of the Journal of Lipid Research, Neurochemical Research, as well as Nutrition & Metabolism.  You can learn more about Dr. Seyfried's work at Boston College or follow him on Twitter.

Dr Eric Westman, MD - Keto Summit

Dr. Eric C. Westman, MD

Dr. Eric Westman is an associate professor of medicine and the director of Duke Lifestyle Medicine Clinic. He is certified in alternative medicine and obesity medicine and he also has a Master’s degree in

clinical research. 

His research interest is disease prevention, and he belongs to the American Society of Bariatric Physicians as well as NAASO: The Obesity Society. You can learn more about Eric's work at

Duke University and follow him on Twitter.

Dr Grace Liu - Keto Summit

Grace Liu, PharmD, AFMCP

Grace Liu is a trained functional medicine practitioner and clinical pharmacist, who helps clients gain optimal performance through rebuilding their microbiome.

She also has a bachelors in nutritional science and food science and is CrossFit Nutrition Certified by Robb Wolf (and Nicki Violetti).  You can find Grace at The Gut Institute and on Instagram or Twitter.

Ben Greenfield - Keto Summit

Ben Greenfield

Ben Greenfield has been voted one of the 100 most influential men in health and fitness. He’s the New York Times bestselling author of The Low Carb Athlete and also Beyond Training. He’s also been nominated as America’s top personal trainer.  

You can find Ben at Ben Greenfield Fitness and on Twitter or Facebook.

Dave Asprey - Keto Summit

Dave Asprey

Dave Asprey needs little introduction. He’s the founder of Bulletproof, author of the New York Times best-selling book The Bulletproof Diet, and host of Bulletproof Radio.

You can find Dave at Bulletproof and on Twitter or Facebook.

Prof. Kieran Clarke - Keto Summit

Prof. Kieran Clarke, PhD

Prof. Kieran Clarke is a professor of biochemistry at Oxford University in England. Her research is focused on the effects of diet on energy metabolism in heart, brain and skeletal muscle, and thereby on physical performance and cognitive function. She actually started researching ketones in the early 1990s.

You can find out more about Dr. Clarke's work at Oxford University.

Patrick Arnold - Keto Summit

Patrick Arnold

Patrick Arnold is an organic chemist. He’s the guy who helped create androstenedione, 1-Androstenediol, and several other popular supplements, also including THG (the “clear”). Patrick is now developing keto supplements, such as KetoForce. You can find Patrick on Twitter.

Dr. Catherine Crofts, Ph.D - Keto Summit

Dr. Catherine Crofts, PhD

Dr. Catherine Crofts is a community-based clinical pharmacist, who – while finishing her PhD – has completed some amazing research into insulin sensitivity, insulin patterns, and clinical testing.

You can find Catherine on Twitter.

Mark Sisson - Keto Summit

Mark Sisson

Mark is a former elite endurance athlete who has made health and fitness his life’s work. He is the author of Mark’s Daily Apple, author of several best-selling books, including The Primal Blueprint and Primal Endurance, and much more.  You can find Mark at Mark's Daily Apple, and on Facebook or Twitter.

Prof. Tim Noakes - Keto Summit

Prof. Tim Noakes, MBChB, MD, DSc (Med)

Professor Tim Noakes is an emeritus professor of exercise and sports science at the University of Cape Town, South Africa. He has published more than 750 scientific books and articles and has been cited more than 16,000 times in scientific literature.  You can find Tim at

The Noakes Foundation and on Twitter.

Robb Wolf - Keto Summit

Robb Wolf

Robb is a former research biochemist and is the New York Times bestselling author of The Paleo Solution.  You can find Rob at Robb Wolf and on Facebook or Twitter.

Dr. Phil Maffetone - Keto Summit

Dr. Phil Maffetone

For more than 35 years, Dr. Phil Maffetone has been bringing the latest advances in fitness nutrition to health care professionals around the world. He has worked with world class athletes and Phil is an internationally acclaimed author having published more than 20 books.  

You can find Phil at MAF and on Facebook.

Dan Pardi - Keto Summit

Dan Pardi

Dan Pardi is an entrepreneur and researcher who has focused his life’s work on making people feel awesome. Dan is one of the world’s leading experts on sleep, behavior, and hormones, and he’s the founder of Dan’s Plan. You can find Dan at HumanOS and on Twitter.

Menno Henselmans - Keto Summit

Menno Henselmans

Menno Henselmans is a certified personal trainer with the International Sports Sciences Association. He is also a board member of the Institute of Nutrition and Fitness Sciences (INFS), India, and FitZonderFabels, the Netherlands. Menno has degrees from Utrecht University in Holland and the University of Warwick in the UK. He is also a fitness model and the director of Bayesian Body-Building.

You can find Menno at Bayesian Bodybuilding and on Facebook.

Max Lugavere - Keto Summit

Max Lugavere

Max Lugavere is a filmmaker and a producer. He’s also a musician and the director of an upcoming documentary titled Bread Head. You can find Max at Max Lugavere and on Instagram or Twitter.

Dr. Kenneth Ford - Keto Summit

Dr. Kenneth Ford, PhD

Dr. Kenneth Ford is the founder and Chief Executive Officer of the Florida Institute for Human and Machine Cognition. Dr. Ford received his Ph.D. in Computer Science from Tulane University. He is author of hundreds of scientific papers and six books. His research interests include artificial intelligence, cognitive science, human-centered computing and entrepreneurship in government and academia.

You can find Dr. Ford at IHMC and on Facebook.

Dr. Jason Fung - Keto Summit

Dr. Jason Fung, MD

Jason Fung is a Nephrologist from Toronto and author of the best-selling health book, The Obesity Code. He has written two other best-selling health books, The Complete Guide to Fasting and The Diabetes Code, and co-founded the Intensive Dietary Management program.  You can find Jason at

The Fasting Method & the IDM Clinic and on YouTube.

Travis Christofferson - Keto Summit

Travis Christofferson

Travis is a Molecular Biologist and Science Writer. He’s also the author of Tripping Over the Truth: The Return of the Metabolic Theory of Cancer Illuminates a New and Hopeful Path to a Cure, which currently has 166 reviews on and a 4.8 star rating.  You can find Travis at

Foundation for Metabolic Cancer Therapies and on Facebook.

Jimmy Moore - Keto Summit

Jimmy Moore

Jimmy Moore is the best-selling author of Cholesterol Clarity and Keto Clarity. He’s also the man behind Livin’ La Vida Low Carb and several podcasts. You can find Jimmy at Livin' La Vida Low Carb

and on Twitter or Facebook.

Dr. Mike T Nelson - Keto Summit

Dr. Mike T Nelson, PhD

Dr. Mike T. Nelson has a PhD in Exercise Physiology and a BA in Natural Science and an MSc in Biomechanics. He’s spent 18 years of his life learning how the human body works, specifically focusing on proper condition to burn fat and become stronger, more flexible and healthier.  

You can find Mike at Dr Mike T Nelson and on Twitter or Facebook.

Chris Masterjohn, PhD - Keto Summit

Chris Masterjohn, PhD

Chris Masterjohn is an Assistant Professor of Health and Nutrition Sciences at Brooklyn College in New York where his primary research focus is on fat-soluble vitamins. He also writes a blog and produces a podcast called Mastering Nutrition.  You can find Chris at Chris Masterjohn PhD

and on Twitter or Facebook.

Dr. Kirk Parsley - Keto Summit

Dr. Kirk Parsley, MD

Dr. Kirk Parsley is a former Navy SEAL and doctor to the SEALs. He is the Naval Special Warfare expert on sleep medicine. And Dr. Parsley has lectured extensively on sleep, wellness, traumatic brain injury and hormone optimization.  You can find Kirk at Doc Parsley and on Twitter or Facebook.

Dr. Richard D. Feinman, Ph.D - Keto Summit

Dr. Richard D. Feinman, PhD

Dr. Richard Feinman is a protein enzyme chemist and professor of Cell Biology at SUNY Downstate Medical Center. He came to keto by way of teaching medical students about intermediary metabolism. You can find Richard at Feinman the Other and on Twitter.

Dr. Tommy Wood, MD, PhD - Keto Summit

Dr. Tommy Wood, MD, PhD

Dr. Tommy Wood is Chief Scientific Officer of Nourish Balance Thrive, a graduate of Cambridge and Oxford, and an international speaker on nutrition, diet, and disease. You can find Tommy

at Nourish Balance Thrive and on Twitter.

Dr. Cate Shanahan, MD - Keto Summit

Dr. Cate Shanahan, MD

Dr. Cate Shanahan is a board certified family physician who trained in Biochemistry and Genetics at Cornell University. Cate has also worked as a nutritional consultant for the Los Angeles Lakers. You can find Cate at Dr. Cate and on Facebook or Twitter.

Ivor Cummins - Keto Summit

Ivor Cummins

Ivor is a Chemical Engineer who spent the last 25 years engineering problem solving in complex high volume consumer products in the medical device industry. In 2013, he began to research cholesterol metabolic syndrome and became obsessed with it.  You can find Ivor at The Fat Emperor

and on Twitter or Facebook.

Dr. Ron Rosedale, MD - Keto Summit

Dr. Ron Rosedale, MD

Dr. Ron Rosedale is founder of the Rosedale Center and author of the Rosedale Diet. His primary focuses are preventing and healing heart disease and a variety of other chronic illnesses.  You can find Dr. Rosedale at DrRosedale and on Facebook.

Patricia Daly - Keto Summit

Patricia Daly, BA Hons, dipNT, mBANT, rCNHC

Patricia Daly is a fully qualified nutritional therapist specializing in integrative cancer treatment. She’s had cancer twice herself and has used a keto diet (along with other lifestyle changes) to treat her own cancer. You can find Patricia at PatriciaDaly and on Facebook.

Bryan Walsh - Keto Summit

Dr. Bryan Walsh, ND

Bryan Walsh is a naturopathic doctor and biochemist. His understanding of biochemistry and physiological processes is unparalleled.  You can find Bryan at Dr. Bryan Walsh.

Marty Kendall - Keto Summit

Marty Kendall

Marty Kendall is an engineer and the founder of Optimising Nutrition, as well as the Facebook group by the same name. You can find Marty at Optimising Nutrition and on Twitter or Facebook.

Leanne Vogel - Keto Summit

Leanne Vogel

Leanne Vogel is a nutrition educator at She’s spent the last ten years helping clients change their bodies and health.  You can find Leanne at Healthful Pursuit and also on

Pinterest and Instagram.

Dr. David Jockers - Keto Summit

Dr. David Jockers, DNM, DC, MS

Dr. Jockers is a doctor of natural medicine, functional nutritionist and corrective care chiropractor, who works with clients at his practice.  You can find him at Dr. Jockers and on Facebook and Twitter.

Kate Bay Jaramillo - Keto Summit

Kate Bay Jaramillo

Kate is a Keto weight-loss coach, Keto Summit expert, host of the Straight-Up Wellness Show, a certified Beachbody Live and P90X instructor, as well as a wife and mom to 3 wonderful children.

You can find Kate at Ketogenic Living 101 and on Twitter and YouTube.

Dr. Tom O’Bryan - Keto Summit

Dr. Tom O’Bryan, DC, CCN, DACBN

Dr. Tom O’Bryan is a world-renowned doctor and speaker who is on the faculty of the Institute for Functional Medicine. He is recognized as one of the world’s leading experts on food sensitivities, autoimmune disorders, and much more.  You can find Tom at TheDr. and on Twitter and Facebook.

Tyler Bramlett - Keto Summit

Tyler Bramlett

Tyler Bramlett is known as the Garage Warrior. He’s spent the past 13 years changing people’s bodies in amazing ways.  You can find Tyler at  Warrior Made and on Twitter.

Maria Emmerich - Keto Summit

Maria Emmerich

Maria Emmerich is a wellness expert in nutrition and exercise physiology. She’s the author of the bestselling cookbook “The Ketogenic Cookbook”, as well as many other books.  You can find Maria at Maria Mind Body Health and on Twitter and Facebook.

Luis Villasenor - Keto Summit

Luis Villasenor

Luis Villasenor is an amateur bodybuilder who has built his body almost entirely while on a ketogenic diet. Luis is a certified Specialist in Fitness Nutrition (SFN) from the International Sports Sciences Association (ISSA). He’s also the founder of and runs communities with tens of thousands of people on Facebook and Reddit. Luis can also be found at KetoGains and Instagram.

The Ultimate Guide To Ketosis and the Keto Diet

Louise | August 13

Unless you live under a rock, you’ve heard of the Keto diet by now. But exactly what is Keto and how does it affects your body?

If you are the kind of person that asks the tough questions about a new diet, then you are in the right place. This article is a deep dive into the science of the Keto diet.

By the time you are finished with this article, you will have a solid understanding of how this all works. Let’s jump right in and cover the basics.

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Keto Fasting: Intermittent Fasting on A Keto Diet

Louise | July 29

Whether you’re following Keto for weight loss or for overall health benefits, it’s highly likely you’ve encountered the concept of intermittent fasting.

Don’t worry, we’re not going to be talking about starving yourself today, and there’s no reason you should feel compelled to fast.

If this idea is something that interests you, though, you’re in for a treat today.

Read on and find out if intermittent fasting while following the Ketogenic diet seems like an appropriate course of action for you to meet your goals.

here is the quick scoop on Intermittent fasting keto

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