What should I eat on a Keto diet?

For a Keto diet, it's crucial to focus on reducing carbohydrates and increasing healthy fats and proteins. Here are some general recommendations based on insights shared by experts on the Huberman Lab:

1. Healthy Fats: Emphasize monounsaturated fats like olive oil and avocados. Nuts are also considered healthy by the American Heart Association. Coconut oil is more controversial, but some consider it acceptable within reasonable portions 1.

2. Protein Sources: Options include both animal and vegan sources. Meats, eggs, and fish like sardines are typical, but vegan sources such as tempeh can also be included 1.

3. Carbohydrate Restriction: Aim for less than 20 grams of carbs per day with no added sugars. It's recommended to avoid refined sugars and opt for natural sweeteners like stevia or monk fruit if necessary 2.

4. Ketosis: The goal is to reach a state of ketosis, which can be achieved by focusing on fats like butter, heavy cream, and avocados. Adjust carbohydrate intake based on your specific goals and body composition 2.

5. Individual Approaches: There is no one-size-fits-all Ketogenic diet. It's essential to consider personal dietary preferences and health conditions. For some, just reducing junk food and refined carbohydrates can have significant benefits 3.

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These guidelines can vary based on individual needs and health goals, so consulting with a healthcare provider or dietitian is recommended, especially for those with specific health conditions.