According to Suzanne at Keto Karma, "The ketogenic diet is a high fat, moderate protein and low carbohydrate lifestyle. Nutritional ketosis is a metabolic state where you burn fats/ketones, instead of glucose. Nutritional ketosis is the result of restricting carbohydrate intake and balancing daily fat and protein. The Ketogenic diet is NOT a high protein diet, so be sure to check the keto calculator to set up your macros. I highly recommend tracking your food with MyFitnessPal, especially if your goal is weight loss."
The best way for me to explain Keto is to tell you to not eat any white food: no sugar, bread, rice, potatoes, pasta, milk or grains; limited fruit to berries. Like all rules, there are a few exceptions: You may eat these white foods: mayonnaise, 2 Tablespoons daily of each of these: sour cream, cream cheese, Ranch dressing, blue cheese dressing or real whipped cream.
What do you eat? any meats--with fat (the more fat on meat the better), bacon is your friend, eggs-fried in butter, boiled or scrambled in butter, any fats like avocados, butter, all green vegetables, but stay away from turnips, carrots, and limit tomatoes to a slice or two a day or 5 cherry tomatoes every 2 days. You may eat foods fried in lard or oil so long as there is no breading. You may drink tea and coffee sweetened with Stevia or Splenda or other sweeteners, but limit chemicals. You may drink diet colas in moderation. I limit my use to 2 of 12 ounces a day.
Typical days' menu for me:
Breakfast: 2 eggs made into an omelet, scrambled in Kerrygold butter with 1 Tablespoon of mushrooms, red bell pepper, green onion and Mozerella cheese. Bulletproof coffee made from decafe coffee, 1 teaspoon of Kerrygold butter, l non-dairy creamer and 1 teaspoon MCT oil. 16 ounces of water.
Lunch: 2 pieces of bacon, Romaine lettuce smeared with mayonnaise, slices of tomato--wrap bacon and tomato into lettuce and enjoy. Diet cola and water
Dinner: 3 to 4 ounces of chicken (chicken thigh or breast) 2 cups lettuce with vegetables served with 2 Tablespoons of Blue Cheese or Ranch dressing; 1 cup of a cooked vegetables such as broccoli, cauliflower or Brussel sprouts.
By eating this way, I have lost 54 pounds in 30 weeks. Gone from size 16-18 to size 10. Even lost weight in my feet. YAY