What is the Keto Diet?

A Guide to Understanding the Low-Carb, High-Fat Lifestyle

The keto diet has moved well beyond health food aisles and into the cultural mainstream. You’ve probably heard about it from a co-worker, seen it in cookbooks, or noticed keto-friendly snacks popping up at your local store. But what is the keto diet, exactly? It’s a way of eating that flips the traditional food pyramid on its head, favoring fats and avoiding most carbs, in an effort to shift the way the body produces and uses energy.
This article explores how the keto diet works, what you can eat (and avoid), and how to get started if you’re curious. It’s not a prescription, just a guide for anyone looking to understand one of today’s most talked-about eating styles.

The Basics of Keto

At its core, the keto diet (short for ketogenic) is a high-fat, very low-carbohydrate, moderate-protein diet. The goal is to enter a metabolic state called ketosis, in which your body switches from burning glucose (sugar) for energy to burning fat instead. This shift happens when you drastically reduce your carbohydrate intake, typically to around 20 to 50 grams of net carbs per day, and increase your intake of healthy fats.
Foods like bread, pasta, rice, and even fruit are largely off the table. Instead, the diet focuses on items like olive oil, avocados, nuts, eggs, fatty fish, and leafy greens.

What to Eat on a Keto Diet

A keto diet emphasizes whole, nutrient-dense foods that are naturally low in carbs and high in fat. Here’s a breakdown of some of the food that can fill your plate:

• Proteins: Meat, poultry, fish (especially fatty fish like salmon), eggs
• Fats: Avocados, olives, nuts, seeds, butter, ghee, coconut oil, olive oil
• Low-carb vegetables: Spinach, kale, cauliflower, zucchini, mushrooms
• Dairy (in moderation): Full-fat cheeses, heavy cream, plain Greek yogurt
• Beverages: Water, black coffee, tea, bone broth

Foods to Avoid

The keto diet requires cutting back significantly on carbohydrates. That means skipping:

• Grains and grain-based foods (bread, rice, pasta, cereals)
• Most fruits (bananas, apples, grapes)
• Legumes (beans, lentils, chickpeas)
• Starchy vegetables (potatoes, corn, carrots)
• Sugary foods and drinks (soda, candy, pastries)

It’s not always easy, especially if you love pasta or dessert, but many find that after a few weeks, their cravings change.

What Are 'Net Carbs'?

When following the keto diet, you’ll often hear the term “net carbs.” This refers to the amount of carbohydrates your body actually digests and uses. To calculate net carbs, subtract the grams of fiber (and in some cases sugar alcohols) from the total carbohydrates in a food. For example, if a food has 10 grams of total carbs and 6 grams of fiber, it has 4 grams of net carbs. Since fiber isn’t digested in the same way as other carbs, it doesn’t affect blood sugar levels, making net carbs a more keto-relevant measure when planning meals.

Who Should Not Follow a Keto Diet?

The keto diet isn’t suitable for everyone. You should speak with your doctor or healthcare team before starting, especially if you:

• Have diabetes or any condition that affects blood sugar levels
• Have kidney or liver disease, or a family history of these conditions
• Are under 18 or elderly
• Are pregnant or breastfeeding
• Have a pre-existing medical condition
• Are taking prescribed medications

Always check with your Doctor before beginning any new diet to ensure it’s safe and appropriate for your health needs.

What Fruit Can You Eat on Keto?

Fruit is naturally high in sugar, so many are limited on a ketogenic diet. However, there are a few low-carb options that can fit into your daily net carb limit. Berries are the most keto-friendly choice thanks to their fiber and relatively low sugar content. In moderation, you can enjoy:

• Raspberries
• Strawberries
• Blackberries
• Blueberries (in smaller portions)
• Avocados (yes, it’s a fruit—and very keto-friendly)
• Olives
• Tomatoes

Stick to small servings, and always factor them into your net carb count for the day. When in doubt, opt for fruits that are high in fiber and low in natural sugars.

Getting Started With Keto

Transitioning to the keto diet can take some planning. It’s helpful to clear your pantry of high-carb temptations and stock up on keto staples. Batch cooking, meal planning, and reading food labels become part of the routine. Some people experience the “keto flu” in the first few days, with mild fatigue, headaches, or irritability, this happens as the body adapts to fewer carbs.

A Word on Balance

While the keto diet focuses on fat, not all fats are created equal. Prioritize whole foods and healthy fats rather than processed meats and fried items. Cooking at home, when possible, gives you the most control and helps avoid sneaky carbs that lurk in sauces and packaged snacks.

Keep Exploring

Whether you’re keto-curious or already experimenting with carb-cutting, the key is to stay informed and flexible. There are endless recipe ideas and creative swaps that make this diet more accessible, from cauliflower crust pizza to almond flour pancakes.
Want more tips, keto-friendly recipes, and weekly food inspiration? Follow us on social media to stay connected to our kitchen-tested ideas and community. We’re here to help you navigate every delicious step.