In this guide
Keto and LCHF mean fewer carbohydrates and more fat. Keto is stricter and LCHF is milder. This way of eating is not better than others, but some people find it easier to stick to. If you choose it, planning matters.
How to build a plate
- Let low starch vegetables fill half the plate: leafy greens, broccoli, courgette, cauliflower.
- Add protein: eggs, fish, poultry, tofu or cheese.
- Choose unsaturated fats: olive oil, avocado, nuts, oily fish.
- Watch fibre, because it is easy to fall short. Include seeds and vegetables.
- Drink enough water and do not cut out salt without a reason.
Drinks and supplements
Many drinks that seem healthy contain fruit juice or added sugar. Look for carbohydrates per serving on the label and fit them into your daily plan. Supplements are not needed for the diet to work. If you consider them, choose with a purpose and check your food first.
When to see a doctor first
Talk to a doctor before changing if you have diabetes and take medicines, because doses may need adjusting. The same applies to pregnancy, breastfeeding, kidney, liver or pancreas disease, high blood fats and eating disorders. Stop and contact a doctor if severe weakness, vomiting or dizziness appear.
The first week
- Write a menu for three days ahead.
- Buy vegetables, eggs, fish and olive oil.
- Notice how you feel and contact a doctor if problems appear.
Sources: NHS Somerset NHS.
Common questions
Do I need a supplement on a keto diet?
Not necessarily. Build a varied menu first. Agree a supplement with a doctor or dietitian if there is a specific reason.
Can keto be combined with diabetes medicines?
Only under a doctor's supervision. Cutting carbohydrates can change medicine needs and raise the risk of low blood sugar.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
