Fruits like raspberries, blackberries, blueberries, and strawberries are also low in carbs. [5] X Research source

You can try the Atkins or the Paleo diets, since both are low-carb.

Cheese and heavy creams are also rich in fat. [7] X Research source For example, if you’re following a 2,000 calorie diet, you might eat about 165 grams of fat each day. [8] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

In a 2,000 calorie diet, you might eat about 75 grams of protein every day. [9] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

Coconut oil is a good source of short-chain fats.

You can also get vitamin D sun exposure. Try to sit outside or go for a walk each day. [12] X Research source

The carbs will be most helpful if eaten before or after you work out. These carbs will be burned as you exercise, and therefore won’t get stored as fat.

For example, a “keto day” could have 75% fat, 15-20% protein, 5-10% carbs, while an “off day” could have 25% fat, 25% protein, 50% carbs. Even on your off days, try eating fruits, starchy veggies, dairy, and whole grains for your carbs instead of sugary or highly processed foods.

This diet is easier to follow because you replace some of the fat from the standard keto diet with protein. If you are using a ketogenic diet to lose weight or build muscle mass, eat approximately 1g of protein per pound of body mass.

For really accurate results, ask your doctor to test your blood for serum blood ketones, or invest in a blood glucose meter that tests for ketones. When you’re in ketosis, you might have bad breath, low energy, flu-like symptoms, constipation, and frequent urges to use the restroom. It will usually take about 3 days to get into ketosis, though this number can differ depending on how old you are, the speed of your metabolism, and how much you’re limiting your carb intake. [18] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Ask your doctor if a ketogenic diet might help treat existing health conditions or preemptively treat conditions you might be prone to, like diabetes. Check with your physician or doctor to see if you are at risk for ketoacidosis. [20] X Research source