The keto diet can work for fat loss, but it's not magic. It's a tool: it makes it easier for some people to eat fewer calories because appetite tends to drop when carbs are low.
Keto is high fat, moderate protein, very low carbs.
What Is the Keto Diet?
Keto (ketogenic) is a very low-carb diet designed to push your body into ketosis, where you use fat and ketones for energy instead of mostly glucose.
| Macro | Typical Keto Range | What It Looks Like |
|---|---|---|
| Carbs | 5-10% | Usually 20-50g net carbs/day |
| Protein | 20-30% | Meat, eggs, Greek yogurt, whey |
| Fat | 60-75% | Olive oil, avocado, nuts, fatty fish |
Does Keto Work for Weight Loss?
It can. But the reason is still the same: calorie deficit. Keto often helps by reducing cravings and appetite for some people.
Keto vs. Everything Else
If you like low-carb foods and you can stick to it, keto can be a great fit. If you miss fruit, rice, and bread daily, keto turns into a weekly restart. Consistency beats the "best" diet.
What to Eat on Keto (and What to Avoid)
| Eat More | Limit / Avoid |
|---|---|
| Eggs, meat, fish, cheese, olive oil, avocado, nuts | Bread, pasta, rice, cereal, most desserts |
| Leafy greens, broccoli, cauliflower, zucchini | Most fruit (berries in small amounts are common) |
| Full-fat Greek yogurt (check carbs), berries (small) | Sugary drinks, juice, sports drinks |
Keto Flu, Electrolytes, and Common Mistakes
The "keto flu" is usually an electrolyte issue (sodium, potassium, magnesium), not a sign keto is failing. If you feel weak or get headaches in week one, increase salt and fluids.
- Eat enough protein. Keto is not a license to under-eat protein.
- Don't fear vegetables. Low-carb veggies help digestion and micronutrients.
- Track at first. Hidden carbs add up fast (sauces, snacks, drinks).
Keto for Training: What to Expect
Strength training is usually fine on keto once adapted. High-volume bodybuilding and intense HIIT often feel worse because carbs are a performance lever.
If you do a lot of hard conditioning, you may prefer a moderate-carb approach, or use keto in phases.
Frequently Asked Questions
How many carbs can I eat on keto?
Most people land around 20-50g net carbs/day. Your tolerance depends on activity level, body size, and how strict you are.
Is keto better than a calorie deficit?
Keto is one way to create a calorie deficit. It's not better by default. It's better if it helps you stick to the deficit.
Can I do keto long-term?
Some people love it long-term. Others do better cycling it. Pick the approach you can sustain without constant willpower.
Plan Your Macros With AMUNIX
AMUNIX helps you set calorie and macro targets, then track them without overthinking. If keto is your tool, tracking is your edge.
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This article is for education, not medical advice. If you have diabetes, kidney disease, or take medication, talk to a clinician before going very low carb.