The keto diet is a way of eating with very few carbohydrates, where most of your energy comes from fat and protein. The aim is for your body to use more fat for energy.
How many carbs?
Classic keto usually means 20–50 g of carbs a day. Low-carb eating is less strict, often 50–100 g a day. Either way, it is far fewer carbs than a typical diet.
What you can eat
- meat, poultry, fish and seafood
- eggs, cheese, cottage cheese and full-fat yoghurt
- non-starchy vegetables: courgette, cauliflower, broccoli, spinach, salad, cucumber
- nuts, seeds, avocado, olive oil and butter
- a small amount of berries
What to avoid
- sugar, sweets and sugary drinks
- bread, pasta, rice, buckwheat and other grains
- potatoes and other starchy root vegetables
- most fruit
Who keto suits
Many people choose keto to cut sugar, keep their energy steadier or control their appetite. It is not for everyone: if you have diabetes, kidney or liver disease, are pregnant or take medication, talk to your doctor first. Tiredness and headaches are common at the start – enough water and salt helps.
The hard part is planning
On keto you have to think through every meal: bread and sides disappear, and the usual quick lunch no longer works. Our keto menu is low-carb, every dish lists its macros, and we deliver every weekday morning to your home or office. See this week’s keto menu.