Here are typical foods to enjoy on a ketogenic diet. The numbers are net carbs per 100 grams. To remain in ketosis, lower is generally better. The most important thing to reach ketosis is to avoid eating most carbohydrates. You’ll probably need to keep carb intake to under 50 grams per day of net carbs,ideally below 20 grams. The fewer carbs the more effective.
Try to avoid
Here’s what you should not eat on a keto diet – foods full of sugar and starch, including starchy foods like bread, pasta, rice and potatoes. As you can see, these foods are much higher in carbs.
The numbers are grams of digestible carbs per 100 grams (3.5 ounces), unless otherwise noted.
This means you’ll need to completely avoid sweet sugary foods, plus starchy foods like bread, pasta, rice and potatoes. Basically follow the guidelines for a strict low-carb diet, and remember it’s supposed to be high in fat, not high in protein.
A rough guideline is below 10% energy from carbohydrates (the fewer carbs, the more effective), 15-25% protein (the lower end is more effective), and 70% or more from fat.
What to drink?
So what do you drink on a keto diet? Water is perfect, and so is coffee or tea (without milk and sugar). Ideally, use no sweeteners.