Keto (ketogenic)
The ketogenic diet is a very low-carb, high-fat eating pattern designed to shift your body into ketosis—a metabolic state where fat becomes your primary fuel source instead of carbohydrates. By drastically reducing carbs and increasing healthy fats, keto helps stabilize blood sugar, reduce cravings, and promote efficient fat burning. Many people experience sustained energy, mental clarity, and significant weight loss results.
Typical macro emphasis
Illustrative balance from your app template—not a prescription. Individual needs vary.
Potential benefits
- Rapid fat loss and reduced body fat percentage
- Stable energy without blood sugar crashes
- Reduced cravings and appetite control
- Enhanced mental clarity and focus
- May improve insulin sensitivity
Practical tips
- Track your carbs carefully—stay under 20-50g per day
- Drink plenty of water and replenish electrolytes (sodium, potassium, magnesium)
- Give your body 2-4 weeks to adapt to burning fat for fuel
- Focus on whole food fats like avocado, olive oil, and fatty fish
Foods often emphasized
Proteins
- Beef
- Pork
- Chicken
- Turkey
- Salmon
- Tuna
- Eggs
- Bacon
Carbohydrates
- Leafy greens
- Broccoli
- Cauliflower
- Zucchini
- Asparagus
- Bell peppers
Fats
- Avocado
- Olive oil
- Coconut oil
- Butter
- Ghee
- Heavy cream
- Cheese
Other
- Nuts (almonds, macadamia)
- Seeds
- Dark chocolate (85%+)
Often limited or minimized
- All grains and bread
- Sugar and sweeteners
- Most fruits
- Starchy vegetables (potatoes, corn)
- Legumes
- Low-fat products
Example meals
Breakfast
- Scrambled eggs with avocado and bacon
- Keto smoothie with coconut milk and MCT oil
- Veggie omelet with cheese
Lunch
- Bunless burger with cheese and avocado
- Caesar salad with grilled chicken (no croutons)
- Tuna salad lettuce wraps
Dinner
- Grilled salmon with buttered asparagus
- Ribeye steak with cauliflower mash
- Chicken thighs with roasted Brussels sprouts
Snacks
- Cheese and nuts
- Hard-boiled eggs
- Celery with almond butter
Trusted references
Turn reading into a real weekly plan
All Day Diet builds personalized meal plans from your age, height, weight, sex, activity level, and dietary restrictions—across 17 diet types.
This overview reflects the diet template used in the All Day Diet app. It is educational, not medical advice. Consult a qualified clinician before major diet changes—especially if you take medications, are pregnant, or manage chronic conditions.