Keto is one of the most searched diets in the UK, and also one of the most misunderstood. This guide explains what the ketogenic diet actually is, what you can eat, what to expect in the first few weeks and how to make it work around a busy life. No jargon, no gimmicks.
What is the keto diet?
The ketogenic (keto) diet is a way of eating that is very low in carbohydrates, moderate in protein and higher in fat. When carbs are kept low for a few days, the body starts to use fat as its main fuel and produces molecules called ketones. This state is known as ketosis.
A typical keto day keeps net carbs to around 20–50g, depending on the person. For comparison, a single slice of bread can contain 15–20g.
Keto food list: what you can eat
Eat freely
- Protein: eggs, chicken, beef, lamb, salmon, mackerel, prawns
- Healthy fats: olive oil, butter, avocado, coconut oil, MCT oil
- Low-carb vegetables: spinach, broccoli, courgette, cauliflower, peppers, lettuce
- Dairy: cheese, Greek yoghurt (full fat), double cream
- Nuts and seeds in sensible portions: almonds, walnuts, chia, flax
Limit or avoid
- Bread, pasta, rice, potatoes and cereals
- Sugar, sweets, fizzy drinks and most fruit juice
- Beer and sweet alcoholic drinks
- "Low-fat" products, which often have added sugar
What to expect in the first two weeks
Most people notice changes in the first few days as the body adjusts to fewer carbs. Some experience the so-called "keto flu": tiredness, headaches or cravings. This is usually linked to losing water and salts, so:
- Drink plenty of water
- Add a little extra salt to meals
- Eat leafy greens and avocado for potassium and magnesium
- Don't cut calories too hard in the first week
A simple keto day (UK-friendly)
- Breakfast: scrambled eggs with spinach, or a keto shake if you're short on time
- Lunch: chicken Caesar salad without croutons
- Snack: a handful of almonds or a keto latte
- Dinner: salmon with buttered broccoli and cauliflower mash
No time? No carbs.
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Shop Keto Protein →Common keto mistakes
- Hidden carbs: sauces, dressings and "healthy" snack bars can add up fast. Always check the label.
- Too little protein: keto is not "eat only fat". Protein at every meal helps keep you full.
- Not enough vegetables: low-carb veg should fill half your plate.
- Expecting overnight results: give it at least 3–4 weeks of consistency.
Is keto right for you?
Keto suits many people who want a simple structure around food, but it isn't for everyone. If you are pregnant or breastfeeding, have a medical condition or take regular medication, speak to your GP before making big changes to your diet.
Keto FAQ
How many carbs can I eat on keto?
Most people aim for around 20–50g of net carbs per day. Net carbs are total carbs minus fibre.
How long does it take to get into ketosis?
Typically 2–4 days of low carb eating, although it varies from person to person.
Can I drink coffee on keto?
Yes. Black coffee has no carbs. Avoid sugary syrups and use cream, MCT oil or a keto creamer instead.
Can I have fruit on keto?
Small portions of berries such as raspberries and strawberries fit well. Bananas, grapes and mango are high in sugar.
This article is for general information only and is not medical advice. A varied, balanced diet and a healthy lifestyle are important.
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