Keto Diet: Your Complete Guide to How, and Who Should Try It
It is no measure of health to be well-adjusted to a profoundly sick society.
J. Krishnamurti
Keto is not a one-size-fits-all solution, nor is it a magic shortcut to health. As a nutritionist, I focus on helping you nourish your body with real, whole foods that support your unique metabolism, hormones, and lifestyle.
This guide will clarify what keto really is, and isn’t, how to start safely, and how to structure your meals for optimal results. You’ll learn practical strategies for choosing the right foods, understanding your body’s cues, and creating sustainable habits. Think of it as an informed roadmap, giving you the tools to make choices that genuinely support your long-term health.
- Keto: What’s All the Buzz About?
- There Are No “Keto-friendly” Foods!
- The Undeniable Benefits
- 2 Reasons to Go Keto That You’ve Never Heard Before
- The Anti-Keto Arguments (Debunked)
- What Keto is NOT
- How It Actually Works in Real Life
- Should You Add Intermittent Fasting?
- Should You Measure Your Ketone Levels?
- Keto Isn’t an All-or-Nothing Deal!
Keto: What’s All the Buzz About?
Ketosis (which is where “keto” comes from) is a metabolic state where your body’s cells use fat for energy instead of carbohydrates.
In simple terms, when you don’t eat carbs (pasta, bread, sweets, or those sneaky “hidden” sugars in foods), your body creates ketones from stored fat to use as fuel.
Now here’s something important: being in ketosis doesn’t mean you have no sugar in your blood. In fact, sugar is always circulating in your bloodstream, even when you’re in ketosis. Your body maintains healthy blood sugar levels as a constant, it’s actually amazing at making its own glucose when needed!
Our bodies really are incredible machines.
Generally, you can reach ketosis by eating macronutrients in specific proportions for a certain period of time.
Your daily calories come from the fats (lipids), carbs (glucose), and protein you eat. Here’s the typical breakdown for a ketogenic diet:
This is just an example because ketosis is achieved differently for each of us with our unique bodies. Some people need to drop below 20g of carbs per day, while others can stay around 70g and still reach ketosis. You might get into ketosis in a few days, or it could take a few weeks.
The theory sounds clear enough, but what does this actually look like on your plate?
Here’s a PDF you can print out and stick on your fridge:
You’ve probably noticed that I didn’t include dairy products (except butter) in this image.
Can you include them in your ketogenic diet? The short answer is yes. But it’s not quite that simple with this food category. I’ll break it down in more detail later.
Beyond being a diet, keto is a lifestyle. Originally used to treat diabetes and epilepsy (successfully), it’s now widely known for being highly effective for weight loss goals.
However, it can still be used as a tool, particularly for neurodegenerative diseases, Alzheimer’s disease, and even certain cancers. In the case of fibromyalgia, within just a few days, it’s possible to feel a reduction in chronic pain and inflammation.
There Are No “Keto-friendly” Foods!
You can reach ketosis whether you’re vegan or carnivore. However, if you eat meat but your snack consists of a ridiculous amount of cashews (which contain 21g of carbs per 100g, about the same as pastry cream), you’re unlikely to enter ketosis. Even though nuts have a lower glycemic load, if your goal is ketosis, you need to watch what you eat more carefully.
Don’t fall for all those recipes that recreate classic desserts (cheesecake, tiramisu…) in “keto” versions with artificial sweeteners. Studies on the effects of sweeteners show very controversial results, by the way.
In principle, these homemade desserts can be a good alternative and work very well for some people.
However, if you notice you’re eating too much of them and you’re binge-eating energy balls, “keto” bars, or “keto” pizza, this can actually slow down your weight loss. The moment you notice you can’t control yourself, avoid them.
What’s more, sweeteners maintain your addiction to sweet taste and can lead to overconsumption of real sugary products later on. In other words, using sweeteners is just like changing cabins on the Titanic.
Bottom line: they’re not a miracle solution that lets you eat as much as you want.
The Undeniable Benefits
There are many reasons to want to be in ketosis. Here are the 3 main reasons clients contact me for guidance on a ketogenic lifestyle:
Ketosis regulates sugar cravings and makes you better equipped to handle compulsive urges. Protein and fats have incredible satiety power, so your mind is less preoccupied with food.
The hormonal balance that follows also helps reduce episodes where you lose control over your eating behavior. Thanks to better mood stabilization, you’re less likely to turn to food to regulate emotions.
Meals are easier to prepare, so you spend less time revolving around food.
In short, we learn to nourish our bodies instead of eating just for pleasure.
Insulin resistance is actually a normal response to an abnormal situation: insulin levels that are too high in the blood, caused by constant overconsumption of carbs. When your cells are insulin resistant, glucose can no longer enter the cells, and they stop functioning properly.
Insulin resistance isn’t just a pre-diabetic state, it can also lead to many other conditions: obesity (90% of obese people are insulin resistant), cancers, acne, erectile dysfunction, hypertension, coronary artery disease, stroke, PCOS (70% of women with PCOS are insulin resistant)…
Clearly, reducing our carb consumption equals healing.
You eat until you’re satisfied and you don’t need to count calories. Simple as that. I said simple. I didn’t say easy.
However, I don’t recommend keto as a “diet.” The body doesn’t lose weight to be healthy, the body becomes healthy to lose weight.
Breaking old patterns that got you there, respecting your body’s needs, learning to manage emotions without food, surrounding yourself with people who support your journey… If all these “details” are left aside, even a revolution on your plate won’t be enough to create real long-term change.
As a result, once the diet is over, most people return to their old eating habits and regain the lost weight, with interest.
Keto is more of a lifestyle or something to integrate at regular intervals into your diet.
2 Reasons to Go Keto That You’ve Never Heard Before
- Our Brain Heals
If ketosis is so effective for treating epilepsy, why wouldn’t it work for other neurodegenerative diseases too?
Back in 2005, a study by Dr. Suzanne de la Monte concluded that the term “type 3 diabetes” accurately reflects the fact that Alzheimer’s disease is a form of diabetes. In fact, 81% of people diagnosed with Alzheimer’s have insulin resistance or type 2 diabetes, which is twice the rate of cognitively healthy people.
What’s more, the earlier you’re diagnosed with type 2 diabetes, the higher your risk of developing Alzheimer’s.
What’s the connection between a brain disease and diabetes?
It all comes back to insulin…
Brain cells (neurons) need glucose to function. Specific receptors transport insulin into the brain so neurons can consume this glucose. It’s then converted into ATP (adenosine triphosphate), the cellular energy currency.
The higher your blood glucose level, the higher your brain glucose level. Makes sense so far.
Now, if your blood sugar is constantly elevated because you eat too many carbs, the receptors responsible for transporting insulin into the brain become insulin resistant. As a result, it becomes harder for insulin to penetrate the brain.
The higher your blood sugar, the less insulin reaches your brain.
Without insulin, neurons can’t consume glucose. They die, and there’s a loss of brain capacity. Brain cells literally starve while swimming in glucose!
The hippocampus, your brain’s memory center, needs even more insulin than most other parts of the brain, so it’s the first to go. By the time someone notices the subtle memory problems associated with Alzheimer’s, the hippocampus has already shrunk by more than 10%. Don’t wait for a diagnosis!
High blood sugar has the power to destroy every organ in your body, and the brain is no exception.
Feeling tired?
The amount of energy available in your body depends on your cellular mitochondria. Mitochondria are organelles that produce energy (ATP). Mitochondria produce up to a colossal 50 kg of energy per day for each of us!
Animal studies in ketosis have clearly shown an increase in the number of mitochondria. Ketosis pushes our cells to make more mitochondria and therefore more energy.
When you’re tired and lacking energy, don’t just assume you need more carbs, think instead about how you can maximize your mitochondrial energy production.
No doubt everyone can benefit from being in ketosis more often.
Also worth noting: muscle cells have more mitochondria than fat cells. Attention, weightlifting enthusiasts..
The Anti-Keto Arguments (Debunked)
- “Our brain needs sugar”
We have to admit this is absolutely true. Some parts of the brain are even entirely dependent on glucose for their energy metabolism and can’t function on ketones alone.
This is where gluconeogenesis comes into play. It’s the process by which glucose is synthesized by the body from various non-carbohydrate precursors. The liver is the main organ where gluconeogenesis takes place.
When carbs are scarce, the liver can make glucose from fat reserves, for example. Our bodies are so sophisticated that they’ll prioritize glucose-dependent cells, like neurons and red blood cells.
So our brain never lacks glucose, even if we don’t eat any carbs at all.
- “Keto is too aggressive”
Eating only meat and vegetables (or just meat for carnivores) can seem pretty abrupt and extreme at first.
Don’t panic. This is completely normal. Our conditioning and the relentless marketing from food industries do everything to create an illusion of “food variety.” But this ultra-processed food variety has only brought more cases of type 2 diabetes and other diseases worldwide.
What’s more aggressive, feeding our bodies with artificial foods that are like Play-Doh, or real foods created by Nature?
Isn’t it just as aggressive to eat so poorly that cardiovascular disease is the leading cause of death worldwide? Knowing that these diseases are strongly correlated with poor diet, obesity, diabetes…
- “Being in ketosis is dangerous”
Ketosis is a normal and natural state during which our body and brain restore themselves.
You shouldn’t confuse ketosis with ketoacidosis, which is a dangerous state that occurs with severe insulin deficiency or in combination with certain medications.
What Keto is NOT
- Keto is not a one-size-fits-all eating plan
Carnivore, anti-inflammatory, paleo low carb… there are many approaches worth exploring depending on your age, hormones, digestive sensitivities (raw vs. cooked foods), and personal taste preferences.
As a nutritionist, my top priority is always real, whole, nourishing foods. I like to draw from the best of different approaches so that everyone can find what works for their unique balance.
- Keto is not a magic solution for weight loss
If you consume more energy than you burn, you will gain weight. Be mindful of foods you can’t stop eating once you start (think pistachios, cheese…). On the other hand, it’s actually quite difficult to overeat meat in a single sitting.
- Keto is not a free pass to indulge in endless “keto” desserts
Most of these treats are still very high in calories. If you can enjoy them in moderation, great. But keep in mind: they usually contain sweeteners that keep your taste for sugar alive.
If sugar addiction is something you struggle with, sooner or later, it often leads back to the real thing.
- Keto is not a diet
If you approach keto solely as a weight-loss diet, it will fail, just like any other diet. Why?
On a diet, you rely on willpower to control what you eat. You constantly feel like you’re missing out, giving up pleasure. You watch others eat the foods you’ve forbidden yourself. Naturally, frustration builds. The more you resist, the more appealing those “off-limits” foods become.
To maintain weight loss, you’re expected to hold out for as long as possible, an almost superhuman effort.
Eventually, the sacrifice feels unbearable. You give in. You eat the “forbidden” food. In that moment, you don’t think, “Great, I’ve fallen into the trap again!” Instead, what you feel is failure, disappointment, and guilt.
When this cycle repeats, you start telling yourself you’re weak, that you lack willpower, that it’s just too hard. Some people give up entirely. Others give up on themselves.
How It Actually Works in Real Life
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The timing
Some people prefer to dive right in, while others take a more gradual approach.
You can slowly experiment with the benefits of cutting out certain foods from your diet. For example, you might start by eliminating sugary drinks, then move on to added-sugar products, and finally cut back on foods made with flour.
How long can you stay in ketosis?
It really depends on your health goals and personal preferences. The key is to listen to your body and trust it.
Historically, humans naturally cycled between periods of fasting and times when they came across carbohydrates, often in the form of berries or root vegetables. For instance, one of my patients follows a mostly ketogenic way of eating during the winter, but brings back more natural carbohydrates in the summer. You can do the same, alternate between periods of ketosis lasting a few weeks or even months
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What goes on your plate
No surprise here: all sugary foods are out. You’ll find here a list of sugars and sugar-containing products in all their forms.
Whole, natural foods should be your go-to. What’s the ingredient list for cabbage? Cabbage. For a ribeye steak? Ribeye steak. But “natural” or “organic” cereal bars? Those don’t count.
If you decide to venture into packaged foods, always check the ingredient list carefully.
Here’s an example of a ketogenic food pyramid.
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The basics
The foundation of a ketogenic diet is built on meat, fish, and eggs. These foods provide essential amino acids, “essential” meaning that without them, your body cannot function properly.
Limit your intake of processed meats (such as cold cuts or sausages), and avoid plant-based meat substitutes altogether, as they are usually highly processed.
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vegetables
Focus on low-carb vegetables such as cabbage, lamb’s lettuce, parsley, zucchini, celery, avocado (yes, technically a fruit, but it fits better here), and green beans. And no, potatoes don’t count as vegetables. They’re starchy tubers that only made their way to Europe in the 16th century.
Choose the vegetables you enjoy, and always listen to your gut, literally, when it comes to digestion and tolerance.
Avoid processed foods at all costs, even if the label proudly claims “high in fiber.” Once a food has been ground, reassembled, and packaged, it will never provide the same nutritional value as a plate of raw, fresh vegetables.
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dairy products
This food group remains a hot topic of debate, even within the ketogenic community. In some cases, dairy can be beneficial.
Since my expertise is largely in food addiction, I’ve seen how dairy can be addictive for many of my clients. Cheese, mascarpone, yogurt, double cream… Dairy products not only contain sugar in the form of lactose, but also casein. During digestion, casein releases casomorphins, which act like opioids in the brain, making them highly addictive for some people.
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fats
Don’t be afraid to increase your intake of healthy fats!
Avoid most vegetable oils (canola, sunflower, soybean, corn, rapeseed…), as they are highly inflammatory and disruptive to the gut microbiome. For cooking, choose ghee, goose fat, or coconut oil.
Avoid cooking with butter, it produces toxic compounds when heated at high temperatures.
For dressings, keep it simple. A great homemade sauce can be made with olive oil, apple cider vinegar, and mustard (without added sugar).
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NUTS AND SEEDS
Be careful with nuts. They are rich in oxalates, compounds that can contribute to kidney stone formation. Almond flour, almond “milk,” and other nut-based products fall into this category as well. People with kidney issues should avoid oxalate-rich foods altogether. Spinach, chocolate, olives, and most cereals are also high in oxalates.
Another issue is self-control: for some people, nuts can be a trigger food. If you find it impossible to stop once you start eating pistachios or peanuts, this may be a sign of food addiction, and it’s worth taking a closer look.
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Fruits
You can enjoy small amounts of berries, such as blueberries or raspberries. However, if you notice that even a few days after eating berries you start craving sweets again, it could be a sign of sugar addiction. In that case, the only way to truly break free is to completely eliminate all sources of carbohydrates until the addiction cycle is broken.
Should You Add Intermittent Fasting?
Fasting has been practiced for centuries, sometimes voluntarily (for spiritual or health reasons), and sometimes involuntarily (such as during times of famine).
Just like with “keto” foods, fasting isn’t inherently “keto” or “not keto.” While fasting can support and even accelerate ketosis, it is by no means required. In fact, it is not recommended in many cases, particularly for pregnant or breastfeeding women, individuals with hyperthyroidism, eating disorders, kidney or liver insufficiency, general weakness, or for children. If you are taking medication, always consult your doctor first.
If you struggle with sugar or processed food addiction, I generally don’t recommend starting with fasting. At least not in the beginning.
It’s also important to recognize the difference between true hunger and a craving, the urge to eat sugar or snack for emotional reasons. Managing physical hunger and emotional hunger at the same time can be very challenging. Until you can tell the difference and find healthier ways to cope with emotions, fasting may not be the best choice. In other words, don’t try to chase two goals at once. Focus first on eating the right foods in the right proportions, as outlined in the keto food pyramid, and eat to satiety.
Once you’ve built the habit of nourishing yourself with the right foods for your body, then you can experiment with fasting.
In all cases, it’s best to work with your healthcare provider or therapist to adapt fasting to your body and your daily rhythm.
Should You Measure Your Ketone Levels?
The body uses either sugar or fat to produce energy. The state of ketosis occurs only when your metabolism is burning fat rather than carbohydrates. If your blood sugar is too high, it will be difficult to enter ketosis.
There are several ways to know whether you’ve reached ketosis. Urine tests and breath ketone tests are the most affordable, but also the least accurate.
Blood ketone tests are the most precise method, as they measure β-hydroxybutyrate, the ketone body present in the highest concentration in the blood. By measuring β-hydroxybutyrate, you’re assessing the ketones your body can actually use, unlike other methods, which only measure the ketones being excreted.
You can find different testing kits here: KetoFitShop (10% discount with the promo code EKATERINA on all products). For example, the Kickstart Set is easy to use and also allows you to measure blood glucose.
Or here: KetoMojo. By following this link you get 15% off glucose/ketone measuring devices.
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Between 0.5 and 1.5 mmol/L → you are in light ketosis
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Between 1.5 and 3 mmol/L → you are in the optimal ketosis range
That said, I recommend measuring ketones only once you’ve actually made meaningful changes to your diet (not before). Once you’ve adjusted your meals enough, testing can help you see the impact of your food choices.
After that, regular testing is usually unnecessary, occasional checks are enough, unless you have a medical condition such as type 1 diabetes, which requires closer monitoring.
Keto Isn’t an All-or-Nothing Deal!
Nutrition is everything that happens between the moment you lift your fork and the moment your cells receive their nutrients. Each one of your cells needs to be properly nourished in order to function. At every meal, you are choosing what you offer your body.
Your health is your most valuable asset. The good news is, you have a lot of power to influence it.
The approaches I most often recommend to my clients are paleo, ketogenic, or carnivore. Keto can be an excellent temporary tool—for breaking free from sugar or addressing certain health issues. But it is by no means essential to being healthy. What truly matters is coming back to real, whole foods—the kind that genuinely nourish you.
Changing your way of eating goes far beyond what’s on your plate. Your supermarket habits shift, your choices at restaurants evolve, and sometimes even your relationships transform. It becomes a whole new way of living.
Dr EDE Georgia, “Change Your Diet, Change Your Mind”, Yellow Kite, 2024
LISLE, Douglas J., GOLDHAMER Alan, “The Pleasure Trap: Mastering the Hidden Force That Undermines Health and Happiness”, Healthy Living Publications, 2006
CARR Allen, “Bon sucre, mauvais sucre”, Pocket, 2020
Pr NOAKES Tim, “Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health”, Academic Press, 2023
IFLAND Joan, MARCUS Marianne T., PREUSS Harry G. “Processed food addiction, Foundations, Assessment and Recovery”, CRC Press, 2017
Dr DE LA MONTE Suzanne, Alzheimer’s disease is type 3 diabetes-evidence reviewed, Journal of Diabetes Science and Technology, 2008
Dr LUSTIG Robert, Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine, Yellow Kite, 2021
Copyright ©Nutrinama Ekaterina Choukel
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