Keto Quick Reference Guide
Your one-page cheat sheet with everything you need to know at a glance. Perfect for grocery shopping, meal planning, or quick reference.
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Download Quick Reference GuideWhat's Inside Your Guide
✅ Keto-Friendly Foods
Proteins
Beef Chicken Fish Eggs Cheese
Healthy Fats
Avocado Olive Oil Nuts Butter Coconut Oil
Low-Carb Vegetables
Spinach Broccoli Cauliflower Zucchini Bell Peppers
❌ Foods to Avoid
High-Carb Grains
Bread Pasta Rice Oats Quinoa
Sugary Foods
Candy Soda Fruit Juice Desserts Most Fruits
Starchy Vegetables
Potatoes Sweet Potatoes Corn Beans Lentils
75%
Fat
70-80% of total calories from healthy fats
20%
Protein
15-25% of calories from quality proteins
5%
Carbs
5-10% of calories, focus on net carbs
Essential Quick Tips
Stay Hydrated
Drink half your body weight in ounces of water daily
Electrolyte Balance
Add salt to water and eat potassium-rich foods
Read Labels
Watch for hidden sugars and carbs in processed foods
Meal Prep
Prepare keto meals and snacks in advance
Be Patient
Allow 2-4 weeks for full keto adaptation
Track Net Carbs
Subtract fiber from total carbs for accurate count
Ready to Start Your Keto Journey?
This reference guide is just the beginning. Get our complete 7-day starter plan for a step-by-step approach.