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fat protein carb

The Ketogenic diet is a 70:20:10 diet designed to use fat as a key energy source as opposed to carbs, which helps achieve ketosis - burning fat as fuel.

Keto 101


The keto diet is a low-carb, high-fat diet. It lowers blood sugar and shifts the body’s metabolism away from carbs and towards fat and ketones

Our brain and muscles are fueled by glucose to be able to function.

When glucose is in short supply, the body turns to using fats for energy. Body fat is converted by the liver into ketones.

When the body produces ketones, it is said to be in ketosis. The fastest way to induce ketosis is by fasting. Ketogenic diet is a low carb high fat (LCHF) diet, that also results in ketosis.

The benefits of ketones include:

  • Mental focus & alertness
  • Higher metabolism & weight loss
  • Physical endurance
  • Cognitive health

Medium Chain Triglycerides (MCT) is a special fat that is readily converted by the liver into ketones, even without fasting.

MCTs (Medium Chain Triglycerides): They are carbon compounds small enough to pass through the mitochondria without l-carnitine thereby oxidizing faster and converting in the liver to ketones that are used as energy (act like a CHO).

Diet Plan

A sample keto diet meal plan for 1 week.

diet chart


1. What foods can I eat?
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
Fatty fish: Such as salmon, trout, tuna and mackerel.
Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-fed when possible.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
Condiments: You can use salt, pepper and various healthy herbs and spices.
2. What foods do I need to avoid?
Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
Fruit: All fruit, except small portions of berries like strawberries.
Beans and legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or diet products: These are highly processed and often high in carbs.
Some condiments or sauces: These often contain sugar and unhealthy fat.
Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
3. How long does it take to get into ketosis?
A ketogenic diet is not a diet that you can whimfully choose to go on and off of at any point. It takes time for your body to adjust and go into a state known as ketosis. This process? Anywhere from 2–7 days, depending on your body type, activity levels, and what you’re eating. The fastest way to get into ketosis is to exercise on an empty stomach, restrict your carbohydrate intake to 20g or less per day, and be vigilant with your water intake.
4. Can I eat too much fat?
In short, yes, you can eat too much fat. In the end, we still need to be at a caloric deficit for us to lose weight. Eating too much fat will push you over that calorie deficit, and turn it into a calorie surplus. While most people will find it hard to overeat on a low carb high fat diet, it is still possible.
5. How does ketosis work?
In a nutshell, ketosis is a state that our body enters when we don’t eat carbohydrates. It’s a way for our body to use fats (body fats included) as the primary energy we need. It’s not only healthy for us, it’s more efficient for our brains to use.
6. Can I drink alcohol on this diet?
Alcohol can be consumed while on keto, but you must be wary. Wine, beer, and cocktails all have carbohydrates in them. Clear liquor is your best bet, but make sure you are steering clear of flavoured liquors, as they can hold carbs in them.
7. Will I lose muscle?
There is a risk of losing some muscle on any diet. However, the high protein intake and high ketone levels may help minimise muscle loss, especially if you lift weights.
8. I heard Ketosis was extremely dangerous, Is this true?
People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy.
9. I have digestion issues and diarrhea when going into ketosis. What can I do?
This is known as a common side effect and usually passes after 3-4 weeks. If it persists, try eating more high-fibre vegetables. Some magnesium supplements can also help with constipation. If these symptoms persist, seek the help of a qualified dietician or other healthcare professional.
10. Can I ever eat carbs again?
Yes. However, it is important to eliminate them initially. After the first 2–3 months, you can eat carbs on special occasions — just return to the diet immediately after.
11. How much protein can I eat?
Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.