A true ketogenic diet is intense and difficult to adhere to. On the ketogenic diet, 70-80% of your daily calories come from fat, and about 5% come from carbohydrates, which can be a huge change for most people. (The Dietary Guidelines for Americans recommends that carbs make up 45-65% of your total daily calories, for comparison.) So, on keto you’re eating around 20 grams of carbs a day, and that includes fruits and vegetables. You’re not supposed to eat starchy foods like bread, rice, potatoes, or beans. No dairy, including milk and yogurt, and absolutely no sugar, either. “They’re mainly going to be eating protein and fat, and usually very small amounts of non-starchy vegetables like broccoli, green beans, Brussels sprouts,” Matteo says.
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