Keto requires keeping net carbs under 20-25g per day. Fully approved: all meat, fish, eggs, hard cheese, butter, oils, leafy greens, avocado, nuts. Completely avoid: bread, pasta, rice, potatoes, most fruit, beans, sugar, and honey.
Keto-approved foods: all meat, poultry, and fish, eggs, hard cheeses, butter and cream, oils (olive, coconut, avocado), leafy greens, broccoli, cauliflower, zucchini, avocado, and nuts. Keep total net carbs under 20-25g per day.
Foods to avoid on keto: bread, pasta, rice, potatoes, corn, beans, most fruits, milk, yogurt (unless full-fat unsweetened), honey, sugar, all grains, and most processed snack foods. Even 'healthy' foods like oatmeal (27g net carbs) will break ketosis.
Standard keto: under 20-25g net carbs per day. Some people can maintain ketosis up to 50g net carbs. Net carbs = total carbs minus fiber. Track net carbs, not total carbs. Use FoodIdentifier's Keto Net Carb Calculator for accurate calculations.
Low-carb keto fruits (in small portions): blackberries (6g net carbs per cup), raspberries (7g), strawberries (8g), avocado (2g). Avoid: banana (24g), apple (21g), grapes (26g), mango (22g), and most tropical fruits.
Natural peanut butter is borderline keto — 4g net carbs per 2 tablespoons. Small amounts work for most keto dieters. Avoid flavored or sweetened peanut butters. Almond butter (3g net carbs per 2 tbsp) and macadamia nut butter (2g) are better keto choices.
Most people enter ketosis within 2-4 days of strict carb restriction (under 20g net carbs). Your body must deplete glycogen stores first. Exercise accelerates the process. Blood ketone level above 0.5 mmol/L confirms nutritional ketosis.
Keto flu (headache, fatigue, irritability in days 1-7) is caused by electrolyte loss as glycogen depletes. Prevent it by: drinking 3-4L water daily, supplementing sodium (3-5g), potassium (1-3.5g), and magnesium (300-500mg) daily, and eating enough fat.
Yes. FoodIdentifier's free Keto Food Scanner checks any food photo or barcode and instantly tells you if it's keto-compatible with the exact net carb count. Free, no sign-up required.