Keto

A practical keto food list: what to eat, what to limit and what to avoid, with net carb counts per 100 g from USDA data and a safety note.

How to set your keto macros: typical fat, protein and carb ranges, a worked example for a 2,000 calorie day, and why protein matters.

How to calculate net carbs from a food label, with worked examples, the catch with sugar alcohols, and why US and EU labels differ.

What keto flu feels like, how long it usually lasts, what people find helps, and the symptoms that mean you should call a doctor.

What the longest keto studies found about cholesterol, kidney stones and missing nutrients, who should avoid keto, and how to lower the risks.

Sodium, potassium and magnesium on keto: why they matter, how much you need, the best food sources, and when supplements can be risky.

How keto affects insulin resistance and blood sugar, how it compares with a Mediterranean-style diet, and the medicine safety you need to know.

Yes, coffee fits keto. What to add and what to skip, carb counts for milk and cream, sweeteners, bulletproof coffee and caffeine limits.

Strawberries can fit keto in small portions. Net carbs per portion, how berries compare, keto-friendly ideas and what to watch out for.

The healthiest fats to eat on keto, how saturated and unsaturated fats compare, what to limit, and a sample day of meals built on good fats.

The best low-carb vegetables for keto ranked by net carbs per 100 g, which ones to limit, and easy ways to eat more of them every day.

The lowest-carb alcoholic drinks for keto, carbs and calories per serving, mixers to avoid, and the blood sugar risks with diabetes medicines.