THE ULTIMATE
This guide is a comprehensive resource for individuals looking to start or optimise a ketogenic lifestyle.
WHAT IS THE
KETO DIET?
The infographic below gives a visual summary of how the ketogenic diet works, what to eat, what to avoid, and its benefits.
The ketogenic diet is a high-fat, very low-carbohydrate eating plan that helps shift the body’s metabolism toward fat-burning and ketone production. By reducing carbohydrate intake to less than 50g per day, the body enters a metabolic state known as ketosis, where it burns fat for energy instead of glucose.
HOW KETOSIS WORKS
In ketosis, your liver converts fatty acids into ketones—small fuel molecules that supply energy to the brain and muscles. This shift stabilises insulin levels, reduces inflammation, and supports weight loss.
BENEFITS OF KETO DIET
FAT LOSS
Rapid and sustainable fat loss
BLOOD SUGAR CONTROL
Improved insulin sensitivity and blood sugar control
REDUCED HUNGER
Reduced hunger and appetite
MENTAL CLARITY
Enhanced mental clarity and focus
HEALTHY CHOLESTEROL
Lower triglycerides and increased HDL cholesterol
HELP WITH DISEASES
Therapeutic potential for epilepsy, PCOS, Alzheimer’s and more
MACRONUTRIENT
BREAKDOWN
STANDARD KETO MACROS
This equates to roughly 20–50g net carbs per day for most people.
70% FAT
20% PROTEIN
10% CARBS
FOOD LISTS
WHAT TO EAT
- Fatty cuts of meat, poultry, oily fish
- Full-fat dairy: cheese, butter, cream
- Low-carb vegetables: spinach, broccoli, cauliflower
- Healthy fats: avocado, olive oil, nuts
- Eggs, seeds, coconut products
- Water, black coffee, herbal tea
WHAT TO AVOID
- Bread, pasta, rice, and grains
- Sugary snacks and desserts
- Soft drinks and fruit juices
- Starchy vegetables (potatoes, corn)
- High-carb fruits (bananas, apples, grapes)
KETO MEAL TIMING
Many people on keto also adopt intermittent fasting (IF), such as the 16:8 method (16 hours fasting, 8 hours eating). This can enhance ketone production and fat burning.
SHOPPING LIST ESSENTIALS
- eggs
- chicken thighs
- steak
- bacon
- spinach
- kale
- mushrooms
- broccoli
- cheese
- cream
- greek yogurt
- avocados
- nuts
- seeds
- coconut oil
- MCT oil
- olive oil
- sugar-free condiments
- herbs
BEGINNER RECIPE (SAMPLE)
DAY 1
Breakfast: Egg muffins with spinach & bacon
Lunch: Tuna-stuffed avocados
Dinner: Grilled salmon with roasted asparagus
DAY 2
Breakfast: Greek yogurt with chia & berries
Lunch: Zucchini noodles with chicken & pesto
Dinner: Beef stir-fry with broccoli
… (continued for Days 3–7 in the recipe bundle)
BEGINNER’S CHECKLIST
- Clear out high-carb foods from pantry
- Stock up on keto essentials
- Prepare electrolytes (magnesium, sodium, potassium)
- Plan your first 3 days of meals
- Track your food with a keto app
- Drink plenty of water
FINAL TIPS FOR SUCCESS
- Be patient; fat-adaptation takes 2–4 weeks
- Track progress via weight, photos, and energy levels
- Join a keto community or group for motivation
- Don’t fear healthy fats—they are your fuel
- Consult your doctor if you have underlying health conditions