Keto 101
Plain-English definitions and explainers for the ketogenic diet — from the metabolism behind ketosis to the practical pitfalls you'll face in your first week. Each entry is short enough to read in one sitting, structured so you can scan it.
Ketosis
Ketosis is a metabolic state in which the body burns fat (in the form of ketone bodies) for fuel instead of glucose, typically reached when carbohydrate intake drops below 50 grams per day for two to four days.
Updated 2026-04-29
Net Carbs
Net carbs are the carbohydrates in a food that meaningfully raise blood glucose. The standard formula is net carbs = total carbohydrates minus fiber minus most sugar alcohols. Most ketogenic plans target 20–50 grams of net carbs per day.
Updated 2026-04-29
Keto Flu
Keto flu is a temporary cluster of flu-like symptoms — fatigue, headache, brain fog, irritability, muscle cramps, and nausea — that some people experience during the first three to seven days of starting a ketogenic diet. It is primarily caused by electrolyte loss, not the absence of carbohydrates.
Updated 2026-04-29
Keto Food List
On a ketogenic diet, the core foods are unprocessed proteins (meat, fish, eggs), healthy fats (olive oil, avocado, butter, nuts), low-carb vegetables (leafy greens, cruciferous vegetables), full-fat dairy, and unsweetened beverages. The unifying rule is staying under 20–50 grams of net carbs per day.
Updated 2026-04-29
Foods to Avoid on Keto
On the ketogenic diet, avoid grains and starches (bread, pasta, rice, oats, corn), sugar in all forms, most fruits, beans and legumes, starchy vegetables, sweetened drinks, and most processed foods. These foods raise blood glucose enough to exit ketosis even in moderate quantities.
Updated 2026-04-29
Keto Macros
Keto macros are the daily targets for carbohydrates, protein, and fat that keep you in nutritional ketosis. The standard distribution is roughly 70–75% of calories from fat, 20–25% from protein, and 5–10% from net carbs — typically translating to under 20–50g net carbs, 0.6–1.0g protein per pound of lean body mass, and fat as the remainder.
Updated 2026-04-29
Electrolytes on Keto
Electrolytes on keto refers to the increased intake of sodium, potassium, and magnesium needed to compensate for the natural fluid and mineral loss caused by lower insulin levels. Most adults on keto need 4,000–7,000 mg sodium, 3,000–4,700 mg potassium, and 300–500 mg magnesium daily.
Updated 2026-04-29
Keto Sweeteners
Keto-friendly sweeteners are non-nutritive or low-glycemic alternatives to sugar that don't meaningfully raise blood glucose or insulin. The most reliable choices are erythritol, stevia, monk fruit, and allulose. Sweeteners to avoid include maltitol, honey, agave, coconut sugar, and most 'natural sugar' alternatives.
Updated 2026-04-29
Dirty Keto vs Clean Keto
Dirty keto and clean keto are both variants of the ketogenic diet that keep you in nutritional ketosis. Dirty keto allows processed and packaged foods as long as they hit the macros. Clean keto restricts intake to whole, minimally processed foods. Both produce ketosis; the long-term health effects differ.
Updated 2026-04-29
Keto vs Low-Carb
Keto and low-carb are both carbohydrate-restricted eating plans, but they differ in degree. Keto requires staying under 20–50 grams of net carbs per day to produce ketosis. Low-carb typically allows 50–150 grams, which keeps blood sugar moderate but doesn't reliably trigger ketone production. Keto demands higher fat intake to compensate.
Updated 2026-04-29
Keto Plateau
A keto plateau is a sustained stall in weight loss — typically two to four weeks with no scale movement — while remaining in nutritional ketosis. Plateaus are most often caused by macro drift, hidden carbs, calorie creep as body weight drops, and the natural slowing that occurs after the initial water-weight loss subsides.
Updated 2026-04-29
Fat Adaptation
Fat adaptation is the metabolic state that develops after roughly four to eight weeks of consistent ketogenic eating, when the body becomes efficient at using fat and ketones for fuel rather than relying on glucose. It is distinct from being in ketosis: ketosis happens within days; fat adaptation takes weeks.
Updated 2026-04-29
Lazy Keto
Lazy keto is a relaxed version of the ketogenic diet where the only thing you track is net carbs (typically capped at 20 grams per day). Protein and fat intake are eaten to satisfaction without weighing or logging. The trade-off is simplicity for precision: lazy keto is easier to sustain but slightly less optimised for body-recomposition or therapeutic goals than strict keto.
Updated 2026-04-29
More guides on the way — electrolytes, MCT oil, fat adaptation, dirty vs clean keto, and more.