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Food that fits real life

What to buy, what to cook and how to read the packet. Start with supermarket ingredients before considering anything sold as a keto product.

A place to start

Eggs on Keto: How Many Can You Eat Safely?

Eggs are almost the ideal keto food: near-zero carbs, cheap and filling. How many you can eat a day, the truth about cholesterol, whole versus white, and the best ways to cook them.

Low-Carb Vegetables and Fibre on Keto

Which vegetables fit a ketogenic diet, which to keep small, how much fibre you actually need, where to get it, and how to cook greens so you eat them every day without breaking ketosis.

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Food & Ingredients

Apple Cider Vinegar on Keto: What It Does and Doesn't

Does apple cider vinegar help on keto? An honest look at the glucose and appetite evidence, whether it breaks ketosis, how much to use, the myths to drop, and who should be careful.

Food & Ingredients

Dairy on Keto, and How to Do Dairy-Free Keto

Dairy is a keto staple, but it stalls some people and upsets others. Which dairy fits keto, the carb traps to watch, the signs it might be a problem for you, and how to do keto well without any dairy at all.

Recipes

Keto Soups: Low-Carb Bowls to Batch and Freeze

How to make keto soups that fill you up without the carbs: what to leave out, how to thicken without flour, three freezer-friendly recipes, and how to batch and reheat them.

Food

Fish and Seafood on Keto: A Practical Guide

Which fish and seafood suit keto, the rough carb counts for shellfish, why tinned sardines are underrated, how to cook fish you will actually keep eating, and what to watch for with breading and mercury.

Food & Ingredients

Does Too Much Protein Kick You Out of Ketosis?

A stubborn keto myth says protein turns into glucose and knocks you out of ketosis, so you should keep it low. The truth about gluconeogenesis, why adequate protein matters, and how much to actually eat.

Food & Ingredients

Keto Nutrient Deficiencies: Vitamins to Watch For

Which vitamins and minerals run low on keto, and how to cover them from food. Magnesium, potassium, sodium, the B group, vitamin C and the fat-soluble ones, explained plainly.

Food & Ingredients

Keto Condiments and Sauces: What to Use and Avoid

Which condiments fit keto and which quietly wreck it. Carb counts for ketchup, barbecue sauce, mayonnaise, mustard, soy sauce and more, plus the swaps and a quick homemade dressing.

Food & Ingredients

Avocado on Keto: Carbs, Benefits and How to Use It

Is avocado keto? Yes, and it is one of the best foods you can eat. The net carbs, why the fat and potassium matter, how much to eat, and simple ways to use it every day.

Food & Ingredients

Protein Powder on Keto: Shakes Without the Carbs

Is protein powder keto? Which powders fit, where the hidden carbs hide on the label, a shake recipe with real macros, and when a shake actually earns its place in your day.

Food & Drink

Keto and Caffeine: Coffee, Ketosis and Sleep

Does coffee break ketosis or a fast? Why keto changes your caffeine tolerance, how it affects blood sugar and sleep, and how to take your coffee without wrecking either.

Food & Ingredients

Is Honey Keto?

No, honey is not keto. A tablespoon holds around 17g of carbohydrate, almost all sugar. How honey compares to sugar, maple and agave, whether raw or manuka is any better, and what to sweeten with instead.

Food & Ingredients

MCT Oil on Keto: What It Is and How to Use It

What MCT oil is, how it differs from coconut oil, whether it raises ketones, sensible doses, the C8 versus C10 question, and how to avoid the digestive backlash.

Food & Ingredients

Best Oils for Keto Cooking

The best oils for keto cooking are olive oil for most jobs and a cheap neutral oil for high heat, with a nicer bottle for finishing. Here is what to fry, roast and dress with.

Food & Ingredients

Is Almond Flour Keto?

Yes, almond flour is keto: about 10g net carbs per 100g, and a fraction of that per serving. How it compares to coconut flour, how to bake with it, and how to store it.

Food & Ingredients

Low Carb Flour: The Keto Flour Guide

The complete low carb flour guide: which keto flours actually work, with net carbs per 100g for almond, coconut, lupin and more, plus what each one is best used for.

Food & Ingredients

Fibre on Keto: How to Get Enough Without the Carbs

Cutting carbs does not have to mean cutting fibre. The best low-carb fibre foods, soluble versus insoluble, how much you need, and the concentrated add-ins that fix a shortfall fast.

Food & Ingredients

Keto Lunch Ideas: Packed and Portable Meals for Work

Practical keto lunches you can pack the night before and eat at a desk, with no microwave needed. Assembly boxes, salads that survive a bag, hot-flask ideas and how to avoid the midday carb trap.

Food & Ingredients

Keto Baking Flours: Almond, Coconut and the Rest

A practical guide to low-carb baking flours: how almond and coconut flour behave, the binders that hold keto bakes together, and how to swap them without a disaster.

Food & Ingredients

Best Fats and Oils for Keto: What to Cook With

The best fats and oils for keto are cheaper than the internet wants you to think. Which fats to fry with, which to finish with, how to match fat to heat, an honest word on seed oils, and the boutique jars you can leave on the shelf.

Food & Ingredients

Fruit on Keto: Which Ones Fit and Which to Skip

Fruit is healthy but mostly sugar, so most of it does not fit a ketogenic diet. Which fruits work in keto portions, which to keep for rare treats, and how the savoury fruits like avocado and olives change the picture.

Recipes

Shirataki Noodles: How to Make Them Actually Good

Shirataki (konjac) noodles are near zero carbs but most people cook them into rubbery, fishy disappointment. The one step everyone skips that turns them into a genuinely good noodle, and the dishes they suit.

Food & Ingredients

Are Lentils and Legumes Keto? An Honest Look

Lentils, chickpeas and beans are healthy but carby, which makes them awkward on keto. A straight look at the numbers, net versus total carbs, where a small portion fits, and the genuinely low-carb legumes.

Food & Ingredients

Eating Sushi and Japanese Food on Keto

Sushi looks light and healthy but the rice makes it a carb trap. A practical guide to ordering Japanese food on keto: sashimi over sushi, the dishes that work, the sauces to watch, and how to build it at home.

Recipes

You Don't Need Special Keto Recipes (Except for Dessert)

Stop hunting for keto recipes. For savoury food, just cook what you already make, drop the starch, pile on more and different vegetables, and learn to use spices. Special recipes only really matter for baking and dessert.

Food & Ingredients

Belgian Chocolate on Keto

Belgian chocolate is world-class and some of it is fine on keto. Here's what works, what doesn't, and where to find the good dark chocolate in Brussels.

Recipes

Waterzooi Is Already Keto

The Ghent stew that requires almost no adaptation. What it is, how to make it, and why it works.

Recipes

Carbonnade Flamande on Keto

The classic Belgian beef and beer stew is more keto-friendly than it looks. Here's why, and how to make it.

Food & Ingredients

Belgian Cheese on Keto

Belgium makes excellent cheese and cheese is one of the best keto foods. Here's what to buy, what to avoid, and where to find the good stuff in Brussels.