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1
Understand the one rule that matters most
Keto has one non-negotiable: keep net carbs low. On this approach we target under 20g net carbs per day for strict ketosis, or 20–40g for a more moderate approach that still produces results.
Net carbs = total carbs minus fiber. Fiber doesn't raise blood sugar, so it doesn't count. A cup of spinach has about 0.4g net carbs. A slice of bread has about 12g. That's the whole game.
Where carbs actually come from: sides, sauces, condiments, and sweetened drinks — almost never from the protein itself. Grill a steak: 0g carbs. Put store-bought BBQ sauce on it: up to 15g. That's the pattern to watch.
2
Know what to eat freely, limit, and avoid
Eat freely
- All proteins — meat, fish, shellfish, eggs, poultry
- Leafy greens and most vegetables
- Olive oil, avocado oil, butter
- Cheese and full-fat dairy
- Olives, nuts, seeds
- Herbs, spices, vinegars
Limit
- Tomatoes (use sparingly)
- Onions (use as seasoning)
- Bell peppers (small amounts)
- Heavy cream (watch portions)
- Nuts (easy to overeat)
- Alcohol (dry wine or spirits only)
Avoid
- Bread, rice, pasta
- Potatoes and starchy vegetables
- Sugar in all forms
- Most fruit (berries in small amounts are okay)
- Sweetened sauces and condiments
- Beer and sweet cocktails
3
Build a side dish repertoire
This is where most people get stuck — not the protein, but what to put alongside it. The good news is there are dozens of naturally keto-friendly sides across Mediterranean and African cuisines that are genuinely satisfying.
Salads in endless variation — Greek, fattoush (no pita), arugula, caprese
Cauliflower as a rice substitute — dirty rice, mash, roasted steaks
Grilled vegetables — zucchini, eggplant, peppers, asparagus
Leafy greens — sautéed spinach, braised cabbage, southern-style greens
Greek sides — tzatziki, cucumber and feta, baba ganoush
African sides — escalivada, atakilt wat, sukuma wiki
4
Read labels on these specific items
Most whole foods are safe without checking. But a handful of processed items commonly contain hidden sugars, yeast extract, or other ingredients worth avoiding. Make it a habit to check these:
Commercial broths and stocks
Ketchup and tomato sauces
Recipes on this site flag any ingredient that commonly contains hidden additives so you know exactly what to check.
5
Replace sweeteners the right way
Not all keto sweeteners are equal. Here's what we've found through experience:
AlluloseBest for sauces, glazes, and anything that needs to caramelize. Behaves closest to real sugar under heat.
Monk fruit blendGood for baking and drinks. Look for monk fruit + allulose blends without erythritol.
ErythritolUse cautiously. Large amounts can cause digestive distress. Common in many keto products.
MaltitolAvoid. High glycemic index despite being labeled "sugar-free." Found in many keto candies.
6
Don't try to be perfect — try to be consistent
The biggest mistake people make starting keto is treating any deviation as failure. It isn't. The goal is a sustainable pattern, not a perfect record.
A few practical things that help long term: vary your cuisines so you don't get bored, batch prep on weekends to make weekdays easy, keep good snacks on hand for moments of hunger, and find a movement habit you'll actually stick to.
The results come from consistency over weeks and months — not from perfection on any given day.
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