Free Printable: Low Carb & Keto Food List
- What is An Egg Fast?
- Egg Fast Rules
- 3-Day Egg Fast Meal Plan
- 10 Easy Keto Egg Fast Recipes
- FAQs About Egg Fast Diet & Weight Loss
- FAQs About Egg Fast Rules
- How To Avoid Pitfalls
- How To Transition Out Of An Egg Fast
- Important Reminders Before You Start
- Conclusion: Should You Try The Egg Fast Diet?
- Recipe Reviews
The keto egg fast has seen a lot of hype — and I get questions about it often. It was about time I compiled all my research into a handy guide for you. How does the egg fast diet work? What are the egg fast rules? And, can you make different enough egg fast recipes so you won’t get bored? If you’re asking these questions, this guide is the ultimate resource for the answers — complete with delicious recipes starring eggs .
First and foremost, know that an egg fast is not a permanent diet or a replacement for a healthy keto diet — and it’s best to consult your doctor before doing one. Much like a whole30 (but way more restrictive and on a shorter timeframe!), this is a reset . If you’re just getting started with a low carb lifestyle, these keto beginner tips are worth reviewing first.
What is An Egg Fast?
The egg fast diet is a naturally ketogenic, temporary diet, typically lasting 3-5 days, that focuses on eating eggs, cheese , and pure fats, with the goal of losing weight or breaking a weight loss stall. It is intended to be very short-term and can act as a reset, but not a replacement for eating well long-term.
Since eggs are naturally keto, an egg fast (sometimes called a “boiled egg diet”) creates the perfect conditions for low carb, moderate protein, and high fat macros that encourage fat burning and ketosis.
Many people do this fast as part of new year’s resolutions, but it’s a good option for keto dieters anytime that a reset is needed.
Why does an egg fast diet work?
While there haven’t been any scientific studies to support this topic specifically, there are several reasonable theories, which do have scientific evidence:
- Eggs are more satiating than many other foods. [ * ] This allows you to go for longer periods of time without feeling hungry and achieve more benefits from fasting between meals.
- Eggs are loaded with choline and amino acids that improve the body’s fat burning ability. [ * ]
- Daily calories consumed during an egg fast is naturally lower. Temporarily reducing the variety of foods has been shown to translate to consuming less [ * ], and supports weight loss.
- Extraordinarily low carbs ensure consistent ketosis. Daily carbs on an egg diet are much lower than even the strictest long-term keto diet. This has an amazing ability to regulate blood sugar and virtually eliminate insulin spikes.
How long should you do an egg fast for?
A 3-day egg fast is ideal, but you can do it a little longer if you want — up to 5 days but no more. You don’t need a longer timeframe to break your stall, and doing so would certainly lead to nutritional deficiencies.
Egg Fast Rules
Many people modify the rules to suit their needs, but below are the basic egg fast guidelines. I’ve broken them down into the most critical so that they aren’t overwhelming, and the additional recommendations to follow for best results.
Most Important Egg Fast Rules:
- Eat at least 6 whole eggs per day. This is the basis of the diet.
- Eat a tablespoon of pure healthy fat for every egg you eat. These can be butter, mayonnaise, or healthy oil like coconut oil, olive oil or avocado oil. (You can eat them with the egg or use them to cook it.) Ideally, incorporate at least 1 tablespoon of MCT oil into your daily fat intake.
- Eat up to a tablespoon (1/2 ounce) of full-fat cheese with every egg. All full-fat hard or soft cheeses will work, and you have lots of options – get the full keto cheese list here .
Additional (Recommended) Rules:
- Use the highest-quality eggs, cheese, and fats possible. Even if you don’t usually buy cage-free eggs or grass-fed butter, this would be a good time, since they are the only things you’ll be consuming for multiple days.
- Eat one whole egg within 30 minutes of getting up in the morning. This will keep you full.
- Have an egg fast meal every 3-5 hours, even if you’re not hungry, and stop eating at least 3 hours before bed.
- Use seasonings, spices, and (sugar-free) condiments in small amounts. Keep them under 1 gram of net carbs per serving and up to 5g net carbs total per day. That means you can keep flavors fresher with sugar-free condiments or small amounts of spices from my list of low carb foods .
- Use small amounts of sugar substitutes in moderation, but no sugar alcohols. Pure liquid monk fruit, liquid stevia, or monk fruit allulose blend (my favorite!) are all fine.
- Enjoy zero-carb, unsweetened drinks like coffee or tea. This includes butter coffee with no milk or cream. Since we encourage clean keto here at Wholesome Yum, try to avoid diet soda, but if you feel like you need it to get through, limit yourself to 1-2 cans per day.
3-Day Egg Fast Meal Plan
If you’re worried you’ll get bored or sick of eggs, don’t be (as long as you like eggs in general). This 3-day egg fast menu has lots of different types of egg fast recipes and will keep your meals varied!
FYI: This sample menu focuses on breakfast, lunch, and dinner.
You’ll probably want to also keep hard boiled eggs on hand, as well as cheese cubes, slices, or sticks, for snacks.
Day 1:
- Breakfast: Cream cheese pancakes + 1-2 Tbsp Wholesome Yum Keto Maple Syrup
- Lunch: Quick egg salad (omit the celery and onion) + cheese cubes
- Dinner: Omelette filled with havarti cheese and fresh dill
Day 2:
- Breakfast: Sweet cinnamon cloud bread (add a combo of Besti Brown and cinnamon to the yolks before folding with the whites), slathered with butter
- Lunch: Deviled eggs (skip the bacon) with paprika
- Dinner: Sunny-side-up eggs + cheese crisps
Day 3:
- Breakfast: Cream cheese pancakes + 1-2 Tbsp Wholesome Yum Keto Maple Syrup
- Lunch: Cloud bread with butter or mascarpone
- Dinner: Coddled eggs with cheddar and fresh chives
10 Easy Keto Egg Fast Recipes
Who knew there were so many ways to enjoy eggs and cheese? See for yourself with these delicious dishes that you can enjoy during your fast:
Easy Peel Hard Boiled Eggs
Can’t go wrong with a classic! You’ll definitely want a big batch to have on hand for your egg fast, for snacks, fighting cravings, and making some of the other recipes below that rely on them.
Get The Recipe > 18612Egg Fast: Diet Rules, Meal Plan, & Recipes
Deviled Eggs With Bacon
Just omit the bacon to make them egg fast-friendly!
Get The Recipe > 27495Egg Fast: Diet Rules, Meal Plan, & Recipes
Cloud Bread
To make it sweet, mix equal parts keto brown sugar and cinnamon, and stir into the yolks before folding them with the whites. You could also sprinkle over the top before baking.
To make savory cloud bread, add up to 1/8 teaspoon of your favorite dried herbs and spices to the “dough” before baking.
Get The Recipe > 1297Egg Fast: Diet Rules, Meal Plan, & Recipes
Perfect Omelette
Omit the veggies in the recipe and opt for fresh herbs and any cheeses you like inside, instead.
Get The Recipe > 714453Egg Fast: Diet Rules, Meal Plan, & Recipes
Coddled Eggs
Firm whites, runny yolks, and a sprinkle of cheese — perfection!
Get The Recipe > 5600Egg Fast: Diet Rules, Meal Plan, & Recipes
Cream Cheese Pancakes
Cream cheese allows these crepe-like cakes to brown and bubble perfectly. Delicious with keto maple syrup !
Get The Recipe > 532Egg Fast: Diet Rules, Meal Plan, & Recipes
Baked Cheese Crisps
As long as you eat an egg with them, they’re a perfect snack or garnish!
Get The Recipe > 16472Egg Fast: Diet Rules, Meal Plan, & Recipes
Cloud Eggs
The interesting texture of the whites is a nice change of pace from the same old egg fast recipes.
Get The Recipe > 1005893Egg Fast: Diet Rules, Meal Plan, & Recipes
Hollandaise Sauce
Drizzle this over your scrambled eggs (or your favorite kind) and sprinkle with fresh herbs.
Get The Recipe > 1002867Egg Fast: Diet Rules, Meal Plan, & Recipes
This diet is pretty strict, so you might be wondering, is it worth it and what results can you expect?
- What results can you expect? The egg fast diet ramps up many of the main benefits of standard ketogenic diets. You can expect to see less hunger, fewer cravings, deeper ketosis, and weight loss.
- Can you lose weight by eating only eggs? Yes, and that’s what the egg fast is! Anecdotally, you can lose weight by eating eggs because they’re highly satisfying on their own — and I say anecdotally because I’m not aware of any studies on this specifically. This diet also ensures you can enter ketosis by increasing your fat intake, which can support weight loss.
- How fast can you lose weight on the egg diet? Based on anecdotal evidence, people following egg fast rules lose between 5 and 10 pounds in the 3-5 day fasting period. I lost 6 pounds when I did the fast, and kept off 4 of them after resuming to normal eating.
- Can you do the egg fast if you are not following a keto diet? Yes, you can, but it will be a lot more difficult, and you are more likely to experience the keto flu . If you’re new to low carb eating, transition to a regular low carb or keto diet first, then try an egg fast once you’ve gotten used to that. It will be much easier on your body.
With so many rules, it’s easy to get confused about what to do. Here are some of the most common questions about what you can and can’t have:
- What fats can you have on an egg fast? Eat the highest-quality, pure fats you can find. Excellent choices include grass-fed butter, coconut oil, avocado oil, quality lard, ghee, avocado oil mayonnaise , and MCT oil.
- Can you have coffee or tea on an egg fast? Yes. Coffee and tea, as well as any zero-carb and unsweetened drinks, are acceptable. Butter coffee and tea (make these without any added milk or cream!) are okay too, as long as you’re eating an egg with them.
- Can you put cream in your coffee? This is a common question, but the answer is no. Cream is not included in approved egg fast ingredients.
- Can you have fruits and vegetables? No. Sorry. Remember this is short-term.
- Can you have (fill in the blank) on an egg fast? If it’s not on the list in the egg fast rules above, then the answer is no. Is it possible to still have success if you modify it? Sure, it’s possible. But it’s only 3 days, I recommend just sticking to the rules to get maximum results.
- How many eggs do you eat on an egg fast? At a minimum, you need to eat six eggs a day. If you’re really hungry, you can add more eggs — one at a time.
- Can you take vitamins and supplements? Yes, as long as they aren’t the sugary gummy kind. 😉 Take whatever you’d normally take, and as always, consult your doctor on any supplement intake.
How To Avoid Pitfalls
Like the regular keto diet, adjusting to ketosis can cause unpleasant side effects — however, they’re avoidable! There are 2 main things to watch for:
- Drink plenty of water. Water is always important, but particularly for extremely low carb diets like this one. Another reason to drink water is to reduce the chance of constipation, which can happen during an egg fast since you won’t get fiber from keto vegetables . A magnesium citrate supplement can help with this, which brings us to our next point…
- Get enough electrolytes. Take the same ones you would normally take to avoid keto flu symptoms , particularly potassium (you can also use a potassium salt like this ) and magnesium (get this one for a calming effect or this one to alleviate constipation). Most important, be sure to use salt on your food generously to get enough sodium. Eggs are delicious with salt!
How To Transition Out Of An Egg Fast
When the fast is over, what comes next? First, just be prepared: expect to gain at least a little weight back, but not all of it. That’s normal! You’ll most likely have a net loss after the fasting period.
Here is how to transition — anecdotally, this approach will help keep most of the weight off:
- For 2 days after the fast, continue to eat eggs for 1-2 meals per day. The easiest method is usually to have eggs for breakfast and lunch, and have a regular keto dinner .
- After 2 days, transition back to your everyday low carb to keto diet. It helps to continue to eat clean, unprocessed foods. See the keto food list here for inspiration, or start using custom keto meal plans right away.
- Re-evaluate your everyday approach to keto to make it as healthy and sustainable for your goals. This fast is a short-term solution for weight loss plateaus, so you’ll need to keep experimenting with what works in your day-to-day eating habits.
Important Reminders Before You Start
While fasting itself has been heavily researched, there aren’t any studies that support the specific benefits of egg fasts. So, proceed with caution! Just some reminders:
- Check with your doctor before you begin, especially if you have a health condition. Don’t do this if you’re pregnant or breastfeeding. Please don’t take this article as a substitute for medical advice – it is not .
- Avoid the egg fast diet if you have egg allergies, a history of disordered eating, or trouble with yo-yo dieting. It will do more harm than good in these cases.
- If you’re already used to following a keto diet and haven’t seen results from it yet, consider getting into the rhythm of things first. Use this keto beginner’s guide and keto grocery list to make sure you’re on the right track.
- Limit egg fasting to 3-5 days. This is not meant to be a long-term plan and can lead to nutrient deficiencies if you do it long-term.
- Listen to your body. If you feel really bad, it’s okay to stop. Everyone is different and if it’s not for you, that’s okay!
Conclusion: Should You Try The Egg Fast Diet?
Only you can answer this question, based on where you are today, your mindset, and your goals. If you’re used to a keto way of eating and stuck in a weight loss plateau, an egg fast might be the reset you need. Follow rules, avoid keto flu, and make a plan for going back to clean keto eating after the fast is over.
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
