The ketogenic ("keto") diet flips the typical plate: instead of basing energy on carbs, it cuts them to a minimum (~20-50 g per day) and raises fat a lot. Running out of glucose, the body switches fuel and starts burning fat as ketone bodies. That is ketosis. It sounds like magic, but it is normal physiology - and, like any diet, it only loses fat if there is a calorie deficit.
How the macros split on keto
Keto is, above all, a very specific macronutrient split. Here is the typical reference versus a standard diet:
| Macro | Standard diet | Keto |
|---|---|---|
| Carbs | 45-55% | 5-10% (~20-50 g/day) |
| Protein | 15-20% | 20-25% |
| Fat | 25-35% | 65-75% |
| Goal | Energy from glucose | Energy from fat (ketosis) |
What to eat and what to avoid
- YES: meat, oily fish, eggs, olive oil and avocado.
- YES: nuts and seeds, full-fat cheese and unsweetened dairy.
- YES: leafy and low-carb vegetables (spinach, broccoli, courgette, mushrooms).
- NO: bread, pasta, rice, potato, cereals and sugar in any form.
- NO: most fruit (only a few berries), legumes, beer and soft drinks.
- WATCH: sauces, "light" products and drinks hide sugars - read the label.
How to enter ketosis without suffering
- 1
Drop carbs to ~20-30 g/day
Remove bread, pasta, rice, potato, sugar and sweet fruit. This is the step that actually triggers ketosis; without it, nothing else matters.
- 2
Raise fat and keep protein steady
Olive oil, avocado, eggs, oily fish. Moderate protein (not excessive) to avoid losing muscle or slowing ketosis.
- 3
Hydrate and replace electrolytes
More water, some salt/broth, potassium (avocado, vegetables) and magnesium. This prevents almost all of the "keto flu".
- 4
Give it 1-2 weeks to adapt
The first days your energy dips while the body changes fuel. After adaptation, most people regain energy and a stable appetite.
- 5
Mind the plate, not just the carbs
Fill half the plate with low-carb vegetables, prioritise good fats, and check you are still in a deficit if your goal is fat loss.
Renzy calculates the net carbs of each meal when you scan it, so you instantly know whether you are under your keto limit.
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
Risks and who it does not suit
Keto is safe for many healthy people, but not for everyone. Check with your doctor first if you have diabetes (especially on insulin), kidney or liver disease, if you are pregnant or breastfeeding, or if you have a history of eating disorders. It also tends not to go well with explosive or high-intensity sports, which rely on glucose. And mind the quality: keto is not eating bacon all day - prioritise good fats, enough protein and plenty of vegetables.
In short: keto is one more tool, useful for those it works for and who enjoy it, not a magic formula. If you try it, do it well (truly low carbs, electrolytes, good fats and vegetables) and check that you are in a deficit. And if it stresses you out, remember that losing fat does not require keto: it requires a sustainable deficit. Use Renzy to see your net carbs and calories in every meal and decide with data, not with fads.
Renzy calculates all of this for you
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
