DIETARY PATTERN
Ketogenic / Very Low Carb
Very low carbohydrate (under 20-50g/day), high fat, moderate protein. Shifts the brain's fuel source from glucose to ketones. Most transition symptoms are preventable with aggressive electrolyte supplementation.
Core Principles
Keep net carbs under 20-50g daily. Fat provides 70-80% of calories - this is not optional, it's the fuel source. Adequate protein (0.8-1g per pound of lean body mass). Electrolyte supplementation is non-negotiable from day one: sodium 3-5g/day, potassium 2-4g/day, magnesium 300-500mg/day.
Sample Day
3 eggs scrambled in butter + 2 strips bacon + half avocado (about 3g net carbs)
Grilled chicken thigh + large leafy green salad with olive oil, feta, and cucumber (about 5g net carbs)
Handful macadamia nuts or celery sticks with cream cheese (about 2g net carbs)
Salmon fillet with butter + roasted cauliflower + asparagus (about 6g net carbs)
Bone broth with added salt, or herbal tea (no sugar)
2-3 servings of ketoade throughout the day: 500ml water + 1/4 tsp salt + 1/4 tsp Lite Salt (potassium) + 1 Tbsp lemon juice
Total: about 16g net carbs. The goal is under 20-50g depending on individual tolerance. Track for the first 2 weeks until you learn the carb counts.
Evidence Base
Established for epilepsy management since 1921. Emerging evidence for cognitive benefits in neurodegenerative disease (Rong et al. 2024 meta-analysis). Transition symptoms well-characterized by Bostock et al. 2020 and Skartun et al. 2025. Electrolyte management is the critical success factor for the transition period.
Important: This Is Not a Diet
This is a metabolic intervention, not a lifestyle for everyone. Track net carbs (under 20-50g/day). Electrolytes are non-negotiable - sodium, potassium, magnesium daily from day one. If brain fog persists beyond 3-4 weeks despite proper electrolytes and adequate fat intake, keto may not be the right approach for your brain. Some people genuinely do better with moderate carbohydrate intake, and that is not a failure.
Causes That Benefit From This Pattern
Start With Your Story First
Diet is one piece of the puzzle. Start with the full story so you know which dietary approach is worth testing.
Map Your Story