Ketogenic Diet: Complete Guide with Weekly Menu and Food List
Everything about the keto diet: how it works, what to eat, what to avoid, weekly menu and risks. Evidence-based guide.
What is the ketogenic diet?
The ketogenic (keto) diet is a very low-carbohydrate, high-fat eating pattern that shifts the body's primary fuel from glucose to ketone bodies, produced by the liver from fatty acids. This metabolic state is called ketosis.
Keto macronutrient breakdown
| Macro | Standard keto | Example at 2000 kcal |
|---|---|---|
| Fat | 70–75% | 155–166g |
| Protein | 20–25% | 100–125g |
| Carbohydrates | 5% | 20–25g net |
What to eat and avoid
✅ Eat freely: Fatty fish, meat, eggs, cheese, butter, olive oil, avocado, nuts, low-carb vegetables (spinach, broccoli, zucchini, cauliflower)
❌ Avoid: Bread, pasta, rice, potatoes, sugar, fruit (except small amounts of berries), legumes, most dairy (milk has ~5g carbs/100ml)
Evidence-based benefits
- Epilepsy: Strong evidence — the keto diet was originally developed for drug-resistant epilepsy in children (1920s)
- Short-term weight loss: Significant in first 3–6 months, primarily due to water loss and appetite suppression from ketones
- Blood sugar control: Dramatically reduces blood glucose and insulin levels — studied in type 2 diabetes management
- Appetite suppression: Ketones appear to reduce ghrelin (hunger hormone)
Potential risks
- "Keto flu": First 3–7 days — headache, fatigue, brain fog. Caused by electrolyte loss. Solution: salt food generously, take magnesium supplement.
- Constipation: Low fiber from reduced vegetable variety. Solution: prioritize non-starchy vegetables.
- Lipid profile: May raise LDL in some people — monitor.
- Sustainability: Extremely restrictive — 50% of people abandon it within 6 months.
Who is keto for?
Best suited for: people with type 2 diabetes, epilepsy patients, those who have failed other dietary approaches. Not ideal for: endurance athletes (depletes glycogen), vegetarians (very hard to execute), people who enjoy social eating.
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Preguntas Frecuentes
Typically 2–4 days of keeping carbs below 20–25g/day. This can be confirmed with urine ketone strips.
Some people sustain it long-term, but research beyond 2 years is limited. A modified low-carb diet (50–100g carbs) may be more sustainable with similar benefits.
