Keto Diet Calculator

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet that shifts your body into ketosis. This nutritional strategy helps in creating a metabolic state, where the body fat becomes the primary source of fuel instead of glucose.

The keto diet has been scientifically proven to support weight loss, mental clarity, and stable energy levels. Besides weight loss the diet has been used in the management of seizures or epilepsy. Keto diet requires careful tracking of macronutrients to be effective (1^✔).

Use our free Keto Diet Calculator to determine your ideal intake of net carbs, fat, and protein based on your age, weight, gender, activity level, and goals.

Whether you're looking to shed fat, manage blood sugar, or maintain energy, this tool provides the precision you need to succeed.

What are Ketones?

Ketones are produced in the liver as a by-product of fatty acid breakdown. Once formed, ketones travel through the bloodstream to various parts of the body, including the brain, where they can serve as an alternative energy source to glucose. There are three primary types of ketones: acetoacetate, beta-hydroxybutyrate (3HB), and acetone.

Glucose is not always readily available as an energy source, especially during fasting or prolonged exercise. In such conditions, the body relies on ketones for fuel. A ketogenic diet helps create this metabolic state, promoting fat metabolism and supporting weight loss.

Top Keto-Friendly Foods for a Ketogenic Diet

Medindia has provided you with food choices for planning your ketogenic diet. It also has listed food items that are required to be avoided when on this diet.

Keto-friendly food items include:

• Healthy Oils: Ghee (clarified butter), butter, olive oil, coconut oil, and avocado oil.
• Dairy: Unsweetened, full-fat dairy products like cheese (cheddar, mozzarella, blue cheese), heavy cream, and full-fat plain Greek yogurt.
• Avocado: Rich in monounsaturated fats and fiber.

Protein Sources (Moderate Intake):

• Meat and Poultry: Chicken (especially thighs), beef (sirloin steak, ground beef), pork (pork chops), lamb, bacon, sausages. Opt for grass-fed options when possible.
• Seafood: Fatty fish like salmon, sardines, and mackerel (rich in omega-3s), as well as flounder, shrimp, crab, and lobster.
• Eggs: They are a versatile source of protein and fat, especially the yolk.
• Tofu: A plant-based protein option.

Low-Carb Vegetables (Non-Starchy):

Leafy Greens: Spinach, kale, lettuce (romaine, iceberg, butterhead), arugula, collard greens, Swiss chard, mustard greens.

• Cruciferous Vegetables: Cauliflower (can be used as a rice substitute), broccoli, Brussels sprouts, and cabbage.
• Other Low-Carb Vegetables: zucchini (can be spiralized into noodles), bell peppers, asparagus, mushrooms, cucumber, celery, radishes, green beans, and eggplant.

Nuts and Seeds (Healthy Fats and Fiber):

Almonds, walnuts, pecans, pumpkin seeds, chia seeds, flaxseeds, sunflower seeds.

Berries (Low-Carb Fruits in Moderation):

Strawberries, blackberries, raspberries. Blueberries can be included in smaller amounts due to slightly higher carb content.

Beverages:

• Water
• Unsweetened black coffee or tea
• Masala chai (unsweetened, with keto-friendly milk alternatives if desired)
• Chaach (buttermilk, in moderation)
• Jal Jeera

Spices and Herbs:

Most spices and fresh herbs are naturally low in carbs and can be freely used to enhance the flavors in keto meals.

Foods to Avoid when on a Keto Diet

• Carbs: High-Carb Grains and Starches: Rice, bread, pasta, oats, cereals, quinoa, corn.
• Sugary Foods: Candy, cakes, pastries, ice cream, honey, jaggery, agave syrup, refined sugar.
• Sweetened Beverages: Soda, fruit juices, sweetened teas, and sports drinks.
• Starchy Vegetables: Potatoes, sweet potatoes, peas, beets, parsnips, yams.
• Legumes: Beans, lentils, chickpeas.
• Most fruits: Avoid high-sugar fruits like bananas, grapes, mangoes, pineapples, and most citrus fruits.
• Processed Foods: Often contain hidden sugars, unhealthy fats, and excessive carbohydrates.
• Alcohol: Many alcoholic beverages, particularly beer and sugary cocktails, are high in carbs. Opt for low-carb options like dry wine or spirits in moderation.

Important Considerations

Indian Keto Adaptation: Traditional Indian dishes can also be keto-friendly by incorporating paneer, chicken, fish, and low-carb vegetables. Additionally, they can also be cooked with ghee and coconut oil. Some of the dishes that are made using these ingredients include paneer bhurji, palak paneer, cauliflower rice, and coconut milk-based curries.

Electrolytes: Consuming low-carb foods might cause an electrolyte imbalance. Thus, an adequate intake of salt and other minerals is required to maintain electrolyte balance.