The Holy Grail Keto Diet Guide — Everything From the Surprising Benefits to Weird Side Effects

On the keto diet, the macronutrient profile should be close to 70-80 percent fat, 15-20 percent protein, and 5 to 10 percent carbs, according to Catherine Metzgar, PhD, RD, and a clinical team member at Virta Health.

When it comes to the fat on the keto diet you want to make sure that you're eating quality fats. Anna Barnwell, MPH, MSW, a member of the Virta Health team explained in a blog post that a majority of your dietary fat should come from monounsaturated and saturated fats. You should be cautious of polyunsaturated fats like corn, sunflower, and peanut oils since your body cannot tolerate them well in large amounts.

Monounsaturated Fats

• Olive oil
• Avocado oil
• Canola oil
• High-oleic safflower oil
• Macadamia nut oil
• Lard
• Bacon
• Sausage
• Animal fats

Saturated Fats

• Butter
• Cream
• Cheese
• Beef (suet)
• Lamb
• Coconut oil
• Palm oil

Polyunsaturated Fats

• Omega-3
• Omega-6
• Flaxseed oil (an alternative for vegetarians and vegans)

A common misconception about the keto diet is that you can consume all the protein you want. Eating too much protein can prevent you from reaching nutritional ketosis. Here are the protein sources you can consume on the keto diet.

• Steak
• Ground beef
• Ground turkey
• Chicken
• Pork
• Pork sausage
• Ham
• Bacon
• Prosciutto
• Lox
• Deli meat
• Salami
• Eggs
• Shrimp
• Salmon
• Crab
• Lobster
• Tuna
• Canned tuna

Some fruits are high in sugar, but there's no need to cut out all fruits on the keto diet. You've just got to make sure you're eating the right fruits. Stock up on these fruits during your next grocery store run.

• Blackberries
• Avocados
• Grapefruits
• Lemons
• Limes
• Raspberries
• Watermelon
• Strawberries
• Blueberries
• Cantaloupe
• Peaches
• Cherries
• Kiwis

Although these fruits are keto-approved, it's important you track your total carbs to make sure you're in a state of ketosis.

Unlike most diets, dairy is actually approved on the keto diet. Here are some items to toss in your cart the next time you're shopping.

• Hard cheeses (parmesan, swiss, feta, and cheddar)
• Soft cheeses (brie, mozzarella, Monterey Jack, and blue cheese)
• Cream cheese
• Sour cream
• Full-fat yoghurt
• Cottage cheese
• Heavy cream
• Butter
• Cheese stick
• Alfredo sauce
• Mayonnaise
• Coconut milk

If you're feeling sluggish on the keto diet, grab one of the following snack options.

• Almonds
• Cheese sticks
• Almonds
• Walnuts
• Hard-boiled eggs
• Brazil nuts
• Meat sticks
• Pork rinds
• Veggies with a dip (spinach, artichoke, baba ganoush)

You won't be able to drink concentrated sugary drinks on the keto diet. Here are sugar-free drink options to get you started.

• Water
• Sparkling water
• Sugar-free soda
• Coffee
• Tea
• Unsweetened tea
• Sugar-free sports drinks

If you want to successfully follow the keto diet, experts say to do the following.

• Eat more salt
• Eat more magnesium-rich foods
• Don't do the dirty keto diet
• Be consistent for two to four months to see results