Key takeaways
- Keto limits carbs to about 20–50 g a day.
- Ketosis means burning fat for fuel.
- Focus on protein, vegetables and healthy fats.
- Keto flu can occur at the start.
- Ketosis depends on diet, not supplements.
Keto is one of the most talked-about diets of the past decade. Here is what you need to know before you start.
How ketosis works
Low carbs
When carbohydrate intake is very low, the body runs short of glucose, its usual fuel.
Fat for fuel
The liver turns fat into ketone bodies, which the brain and muscles can use for energy.
Appetite
Many people find protein and fat-rich meals more filling, which can help reduce overall calorie intake.
Keto food guide
| Eat | Limit or avoid |
|---|---|
| Meat, fish, eggs | Sugar, sweets, soda |
| Leafy greens, broccoli, zucchini | Bread, pasta, rice |
| Avocado, olive oil, nuts | Potatoes, corn |
| Cheese, plain yogurt | Most fruit (berries in moderation) |
| Seeds, berries in small amounts | Beer and sweet drinks |
Things to know
In the first week, some people experience "keto flu": headache, fatigue and irritability as the body adapts; extra water and electrolytes help. Keto can be restrictive, so many people prefer a moderate low-carb approach. A tasty daily habit such as LeanJoy Keto + ACV gummies can help you stay motivated, but remember each gummy contains a little sugar and that ketosis is determined by your overall diet.
Sources
- Harvard T.H. Chan School of Public Health – "Diet review: ketogenic diet for weight loss."
- Masood W. et al. – "Ketogenic diet," StatPearls, NCBI Bookshelf.
- Cleveland Clinic – "Ketosis: definition, benefits and side effects."
Common questions
What is ketosis?
A metabolic state in which the body burns fat and makes ketones for fuel because carbs are very low.
How many carbs can I eat on keto?
Typically about 20 to 50 grams per day.
Can a supplement put me in ketosis?
Ketosis depends on your overall diet; supplements can only complement it.