Keto Calculator

Ketosis is a metabolic state in which your body produces ketone bodies (acetoacetate, beta-hydroxybutyrate, acetone) as a primary fuel source instead of glucose. This occurs when carbohydrate intake is sufficiently restricted (typically below 20-50 g/day) that liver glycogen is depleted and the liver begins converting fatty acids into ketones. The ketogenic diet is designed to induce and sustain nutritional ketosis.

Most people enter a measurable state of ketosis within 2-4 days of restricting carbohydrates to under 20-50 g/day, depending on individual glycogen stores, activity level, and metabolism. Exercising while restricting carbs can speed the process. However, becoming fully 'keto-adapted' · where the brain and muscles efficiently use ketones · typically takes 3-6 weeks.

Keto-friendly foods include: fatty meat and fish (beef, salmon, sardines), eggs, full-fat dairy (cheese, butter, cream), non-starchy vegetables (leafy greens, broccoli, cauliflower, zucchini), nuts and seeds (almonds, walnuts, chia seeds), avocados, and oils (olive oil, coconut oil). Foods to avoid include: bread, rice, pasta, potatoes, most fruits, sugar, sweets, beer, and starchy legumes. Net carbohydrates should generally be kept below 20-50 g/day.