Ketogenic (Keto) Diet for Weight Loss
The keto diet limits carbs to under 50g/day to burn fat. Learn how ketosis works and whether this diet is right for you.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 154 lbs
Active woman, 30 years old, 154 lbs
Sedentary man, 30 years old, 187 lbs
Active man, 30 years old, 187 lbs
What is the ketogenic diet?
The ketogenic (keto) diet is a very low-carb, high-fat diet. By limiting carbs to less than 50g per day (ideally 20-30g), the body enters ketosis: it uses fat as its main energy source instead of glucose. This metabolic transition can promote significant weight loss.
Keto diet macros
Typical keto distribution: 70-75% fat, 20-25% protein, 5-10% carbs. For 1800 calories, this gives about 140g of fat, 100g of protein, and only 25-45g of carbs. Carbs come mainly from green vegetables.
The adaptation phase (keto flu)
The first few weeks can be difficult. The body must adapt to using ketones as fuel. Temporary symptoms: fatigue, headaches, irritability, cramps. Stay well hydrated and supplement with electrolytes (sodium, potassium, magnesium). This phase usually lasts 1-2 weeks.
Allowed and forbidden foods
Allowed: meats, fish, eggs, cheeses, avocado, olive oil, nuts, green vegetables. Forbidden: bread, pasta, rice, potatoes, sweet fruits, sugar, grains, legumes. Green vegetable quantities are unlimited but root vegetables are limited.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the Ketogenic Diet for Weight Loss
The ketogenic diet is one of the most popular approaches for weight loss. By forcing the body to burn fat as its main fuel, it can produce rapid and significant results.
How Does Ketosis Work?
The mechanism
- You drastically reduce carbs (<50g/day)
- The body depletes its glycogen stores
- The liver begins producing ketones
- Ketones become the main fuel
- The body efficiently burns fat
Metabolic advantages
- Reduced appetite (ketones are anorexigenic)
- Stable energy (no blood sugar spikes)
- Muscle preservation (with adequate protein)
- Anti-inflammatory effects
Detailed Keto Macros
For an 1800 calorie goal:
| Macro | Ratio | Grams | Equivalence |
|---|---|---|---|
| Fat | 70% | 140g | Oil, butter, avocado |
| Protein | 25% | 112g | Meat, fish, eggs |
| Carbs | 5% | 22g | Green vegetables only |
Sample Keto Menu
Breakfast
- Scrambled eggs in butter (3 eggs)
- Bacon or smoked salmon
- 1/2 avocado
Lunch
- Chicken salad with olive oil
- Cheese
- Unlimited green vegetables
Dinner
- Grilled steak
- Herb butter
- Sauteed green beans
Snacks
- Cheese, macadamia nuts, olives
Adaptation Phase: What to Expect
Week 1-2 (keto flu)
- Fatigue, headaches
- Intense sugar cravings
- Possible cramps
Solutions
- Drink 8-12 glasses of water + electrolytes
- Supplement with salt, potassium, magnesium
- Rest, reduce exercise intensity
Week 3+
- Stable energy all day
- Natural appetite reduction
- Increased mental clarity
Limitations and Considerations
Who keto suits
- People who enjoy fatty foods
- Those who handle restrictions well
- Medium-term weight loss goals
Who should avoid
- Type 1 diabetes
- Liver or kidney disorders
- Pregnancy/breastfeeding
- Eating disorder history
Tracking Keto with Voical
Carb tracking is crucial on keto. With Voical, simply describe your meal and the AI automatically calculates carbs, protein, and fat. Going over by 10g of carbs can kick you out of ketosis: precision matters.