Macros, or macronutrients, are the basic types of food required in any and all diets. In almost all the food we eat, you’ll find at least one of three types of macros. Fats, proteins and carbohydrates. Add water to that list and you’ve got a bonus macro. Remember, the body needs these macronutrients to create fuel, and there are different ways the body will burn that fuel. The way you combine these macro groups on any diet plan can be the difference in either gaining or losing weight.

Now remember, we want to combine these macros in a specific way, in pretty specific portions on the ketogenic diet. We want our bodies to be creating ketones from breaking down fats, rather than having to use insulin to convert glucose (sugar) as our primary fuel source. There is a ratio of macros that will work best for you and your body type, the important thing is to keep adjusting your macro intake until you find your optimal numbers.


For decades, we’ve been told that fatty food was the enemy. We were told that as long as we stayed away from saturated fats, we’d be fine. As it turns out fats are not only NOT bad for you, in many ways fats can be really good for you. There are a ton of foods that contain healthy fats such as avocados, eggs and bacon, fatty fish like salmon and trout, cheese, nuts and several type of oils. Olive oil, coconut oil or avocado oils can be great ways of adding healthy fats into your keto recipes.


Our bodies use protein in every cell that we have. Whether it’s being used to build muscle, strengthen bones, grow hair or nails or it’s being used to make hormones, enzymes or other body chemicals, our bodies rely on protein. Unlike fats and carbohydrates, our bodies don’t store protein. It is important that the body always has a bit of this macronutrient to work with, so we want to make sure that there is protein as part of all of our nutrition. Fish, grass-fed beef, chicken, and some pork products with be great sources of protein on the keto diet.


Not all carbs are created equal. Since the name itself tells you what they are made of (carbon, hydrogen and oxygen = carbohydrate), it’s pretty safe to assume that carbohydrates are present in almost all the foods that we eat. The important thing to consider when calculating your carb intake on the keto diet is WHICH carbs to eat. Sugar and high starch carbs? Really bad. Low glycemic, fiber rich carbs in their natural form? Good. Consider leafy greens like lettuce and cabbage, or veggies like broccoli, cauliflower or asparagus.


  •  Uncured Sausage
  • Dark Meat of Chicken
  • Organic Beef/Steak
  • Organic Bacon/Bacon Grease
  • Lard/Tallow
  • Fish
  • Fish Oil
  • Organic Butter
  • Organic Whipping Cream
  • Organic Cheese
  • Avocado Oil
  • Olives
  • Macadamia Nuts (small amount)
  • Macadamia Oil
  • Coconuts (milk/butter/flour)
  • Palm Oil
  • MCT Oil
  • Flax Meal
  • Chia Seeds
  • Essential Fatty Acids:
    – Salmon
    – Olive Oil
    – Avocado
    – Coconut Oil
    – Leafy Vegetables
    – Sunflower Oil
    – Walnuts
    – Flaxseed Oil

• Uncured Sausage
• Dark Meat of Chicken
• Organic Beef/Steak
• Organic Bacon/Bacon Grease
• Lard/Tallow
• Organic Pork
• Pork Rinds
• Organic Beef
• Organic Chicken
• Organic Turkey
• Fish
• Sea Food
• Eggs
• Lamb

• Low Glycemic Vegetables:
– Cabbage
– Lettuce
– Onions
– Red Peppers
– Green Beans
– Tomatoes
– Cauliflower
– Eggplant
• Dark Leafy Greens
• Broccoli
• Brussel Sprouts
• Asparagus
• Mushrooms
• Avocados
• Coconut Flour
• Chia Seeds
• Macadamia Nuts


The keto diet can be a great way for anyone to lose weight, but there are a range of health benefits that can come from the diet as well. The keto diet aims to minimize  your sugar intake, so any illness that feeds on sugar may improve on the ketogenic diet.