The keto (ketogenic) diet cuts carbohydrates sharply and raises fat so your body burns fat for energy (ketosis). Below is how it works, what to eat and a free 7-day menu. Keto is not for everyone; if you have a health condition, speak to your doctor first.
How keto works
The classic split is roughly 70-75% fat, 20% protein and 5-10% carbohydrate, keeping carbs under 20-50 g a day. With glucose low, the body switches to burning ketones made from fat.
Allowed and avoided foods
- Allowed: eggs, meat, chicken, fish, olive oil, butter, avocado, cheese, leafy greens, broccoli, courgette, nuts, olives.
- Avoid: bread, rice, pasta, potato, sugar, sweets, most fruit, honey, corn and too many legumes.
Free 7-day keto menu
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | Eggs in butter + avocado | Grilled chicken + green salad | Baked salmon + broccoli |
| 2 | Cheese plate + olives + tomato | Meatballs + roasted veg | Chicken & vegetable stir-fry |
| 3 | Spinach & cheese omelette | Tuna salad + avocado | Steak + courgette |
| 4 | Egg + avocado + olives | Roast chicken thigh + salad | Cauliflower mash + meatballs |
| 5 | Buttery scrambled eggs | Grilled fish + greens | Chicken with mushrooms |
| 6 | Cheese omelette + walnuts | Courgette & mince stir-fry | Salmon + avocado salad |
| 7 | Egg + cream cheese + olives | Chicken Caesar (no croutons) | Grilled meatballs + peppers |
This is only an example; portions should be set for each person.
The "keto flu" and electrolytes
In the first few days you may feel headache, tiredness or irritability ("keto flu"). It is usually temporary; plenty of water, enough salt and potassium/magnesium-rich foods make this phase easier.
The 5 most common mistakes
- Hidden carbs. Ready-made sauces, some processed foods and fruit break ketosis.
- Too few vegetables. Keto is not just meat and fat; greens give fibre and minerals.
- Ignoring water and salt. Keto is dehydrating; electrolytes matter.
- Too much protein. Excess protein can turn into glucose and stall ketosis.
- Trying to do it forever. For most people it is a phase; plan a transition back to balanced eating.
How to get your keto list on Diet Prof
After the free body analysis, you can set your preference to keto or send it from Dietitian Support. Your list is built low-carb around your personal calorie target, with each meal's ingredients and calories on its card and an automatic shopping list. If you dislike a meal, Change Meal swaps it for another keto option with the same balance. See How Does Diet Prof Work?
Frequently asked questions
How fast do you lose weight on keto?
The first-week drop is mostly water; real fat loss follows from the calorie deficit.
Can I eat fruit?
Most fruit is high in carbs. Low-sugar berries can be eaten in small amounts.
Is keto safe for everyone?
No. It may not suit kidney or liver problems, pregnancy or certain medications; check with your doctor first.
