At this point, your body also starts burning fat for more energy, leading to weight loss. That's when you start making ketones, or organic compounds that your bod then uses in place of those missing carbs. ![]() After about two to seven days of following the keto diet, you go into ketosis, or the state your body enters when it doesn't have enough carbs for your cells to use for energy. That usually means eating no more than 50 grams of carbs a day (some strict keto dieters even opt for just 20 grams a day), though there are some more flexible versions of the keto diet. 5 to 10 percent of your calories come from carbs.15 to 30 percent of your calories come from protein.60 to 75 percent of your calories come from fat. ![]() While everyone's body and needs are slightly different, the traditional keto diet typically follows this formula: What are the basic rules of the keto diet? Marisa Moore, RDN, is a food and nutrition expert based in Atlanta, Georgia. Meet the experts: Lyssie Lakatos, RDN, is a dietitian and personal trainer at Nutrition Twins. Keep reading to find out what you should skip at the grocery store, and what you should be stocking up on. And this list has everything from fruit to veggies to nut mils and CHEESE. So, healthy fat and protein are good but what about everything else? To help, a few dietitians weighed in on what they'd put on their keto diet grocery shopping list-so all you really have to do is save it and go to the store. ![]() “Since this diet is primarily coming from fat, choosing healthy sources of fat is important,” she says. For starters, you’ll definitely want to opt for good-for-you sources of unsaturated fat and protein-like fish and avocado, instead, says Lyssie Lakatos, RDN, of the Nutrition Twins. Preparation is key-it's important to know what will work (and what won't) before you hit the grocery store and load up your cart. So, rest assured, you won't feel completely deprived. But before you mourn the fact that you won't be able to eat your carb-heavy faves anymore (although you will be missed, french fries and baked goods from the coffee shop), know that the keto food list is packed with a ton of delicious items. The high-fat, low-carb diet requires that you pay close attention to what you eat. It's no secret that the keto diet is pretty strict.
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