Want to lose fat fast and boost energy? The keto diet helps, but there’s a way to take it up a notch—hyper ketosis. This means your body runs almost entirely on fat, giving you better focus, steady energy, and faster weight loss. The secret? Eating the right foods. This guide will show you exactly what to eat for deep hyper ketosis diet.
Thank you for reading this post, don't forget to subscribe!What is Hyper Ketosis?
Ketosis happens when your body burns fat for energy instead of carbs. Hyper ketosis is a more intense state where ketone levels are even higher. This leads to:
Faster fat burning
More mental clarity
Fewer cravings
Stable energy all day
To stay in hyper ketosis, you need to eat the right balance of fats, proteins, and carbs. Let’s get into the best foods to help you reach and maintain this state.
Hyper Ketosis Diet Food List
1. Healthy Fats & Oils (70-80% of Daily Intake)
Fats are the foundation of keto. Here are the best ones to fuel deep ketosis:
🥑 Avocados & Avocado Oil – Heart-healthy monounsaturated fats
🥥 Coconut oil & MCT oil – Quick energy for ketone production.
🫒 Olive oil – Heart-healthy and perfect for cooking.
🧈 Grass-fed butter & ghee – Great for flavor and extra fat.
🥜 Nuts & Seeds – Almonds, macadamias, walnuts, chia, and flaxseeds
🧀 Full-Fat Dairy – Cheese, heavy cream, and sour cream (if tolerated)
“The ketogenic diet significantly increases fat oxidation and ketone production, improving metabolic efficiency.” (Journal of Nutrition and Metabolism)
2. High-Quality Protein (15-25% of Daily Intake)
Too much protein can kick you out of ketosis, so choose high-fat, moderate-protein options:
🐟 Fatty fish – Salmon, mackerel, and sardines.
🍗 Grass-fed beef & lamb – More omega-3s and CLA than grain-fed meat.
🍳 Free-range eggs – A perfect keto food.
Organ meats – Liver, heart, and kidneys for nutrients.
“Consuming fatty fish on a ketogenic diet provides essential omega-3s, reducing inflammation and promoting heart health.” (PubMed Central)
3. Low-Carb Vegetables (5-10% of Daily Intake)
Stay under 20-30g of net carbs daily. These veggies keep you in ketosis:
🥦 Leafy greens – Spinach, kale, arugula.
🥒 Cruciferous vegetables – Broccoli, cauliflower, Brussels sprouts.
🫑 Zucchini & asparagus – Low in carbs, high in fiber.
- You can also check my favorite Keto Snacks On The Go: Quick & Easy Low-Carb Ideas
“Low-carb vegetables like spinach and broccoli support ketosis while providing essential micronutrients.” (National Institutes of Health)
4. Keto-Approved Snacks & Treats
Some nuts are higher in carbs, so stick to these:
Macadamia nuts & pecans are the least in carbs and the highest in fat.
Pumpkin seeds – Loaded with magnesium.
Dairy (If Tolerated)
Dairy can be keto-friendly, but always choose full-fat:
Full-fat cheese – Cheddar, mozzarella, cream cheese.
Heavy cream – Perfect for coffee or recipes.
Greek yogurt (unsweetened) – High in protein, low in carbs.
Beverages & Electrolytes
Hydration is key for ketosis. Stick to:
Water & mineral water – Essential for fat burning.
Herbal teas – No carbs, full of antioxidants.
Bone broth – Helps with electrolytes and gut health.
Electrolyte supplements – Keto Electrolytes prevents keto flu.
“Maintaining proper hydration and electrolytes is crucial to avoid symptoms of the keto flu and support metabolic balance.” (Journal of Clinical Nutrition)
Foods to Avoid on Keto
To maintain ketosis, eliminate or drastically reduce the following:
❌ Sugary Foods – Candy, soda, pastries, fruit juices
❌ Grains & Starches – Bread, rice, pasta, cereals
❌ High-Carb Fruits – Bananas, apples, oranges, grapes
❌ Legumes – Beans, lentils, chickpeas, peanuts
❌ Processed & Trans Fats – Margarine, hydrogenated oils
Tips for Staying in Hyper Ketosis
Track carb intake – Stay under 20-30g of net carbs daily.
Use MCT oil – Quick ketone production.
Try intermittent fasting – Speeds up ketosis.
Drink plenty of water – Helps with fat loss and energy.
Replenish electrolytes – Prevents fatigue and cramps. Here is the Best Keto Electrolytes
Bonus: Quick Keto Meal Ideas
🥑 Breakfast: Scrambled eggs with avocado and bacon
🥩 Lunch: Grilled chicken with spinach salad & olive oil dressing
🐟 Dinner: Baked salmon with roasted broccoli & butter
🍪 Snack: Almond butter with 85% dark chocolate
References
By focusing on healthy fats, quality protein, and low-carb vegetables, you can maintain ketosis, boost energy, and enjoy the benefits of the keto diet. Keep this food list handy to stay on track and achieve your hyper-ketosis goals!
Which keto food is your favorite? Let us know in the comments!
Frequently Asked Questions:
Foods that help maintain hyper ketosis are high in healthy fats, moderate in protein, and very low in carbohydrates. These include:
- Avocados
- Grass-fed butter and ghee
- Coconut oil & MCT oil
- Fatty fish (salmon, sardines, mackerel)
- Eggs
- Leafy greens
- Nuts and seeds (macadamia nuts, pecans, chia seeds)
- Bone broth for electrolytes
A hyper ketosis diet plan follows the standard keto diet principles but focuses on higher fat intake, moderate protein, and very low carbohydrates. A daily meal plan may look like this:
- Breakfast: Scrambled eggs cooked in butter with avocado
- Lunch: Grilled salmon with spinach sautéed in olive oil
- Dinner: Grass-fed beef steak with steamed broccoli and a side of MCT oil dressing
- Snacks: Macadamia nuts, chia seed pudding, or a keto smoothie
Stick to low-carb, non-starchy vegetables, including:
- Spinach
- Kale
- Arugula
- Broccoli
- Cauliflower
- Zucchini
- Asparagus
- Brussels sprouts
Most fruits are high in sugar and should be avoided, but small portions of the following are keto-friendly:
- Berries (strawberries, raspberries, blackberries)
- Avocado (technically a fruit)
- Olives
- Coconut
If your ketone levels are too high (above 3.0 mmol/L), you may experience symptoms of ketoacidosis (though rare in non-diabetics). To lower ketone levels:
- Increase water intake
- Eat a small portion of healthy carbohydrates (e.g., berries or nuts)
- Reduce dietary fat slightly
- Ensure proper electrolyte balance
Certain foods boost ketone production naturally, such as:
- MCT oil and coconut oil
- Grass-fed butter and ghee
- Avocados
- Fatty fish
- Eggs
- High-fat dairy (cheese, heavy cream)
To enter ketosis quickly:
- Reduce carb intake to below 20g net carbs per day
- Use MCT oil for quick ketone production
- Try intermittent fasting (16:8 or OMAD)
- Engage in high-intensity exercise or fasted workouts
- Increase healthy fats while keeping protein moderate
- Eat 75-80% fats, 15-20% protein, 5-10% carbs
- Keep daily net carbs under 20-30g
- Prioritize healthy fats (avocado, olive oil, coconut oil)
- Stay hydrated and balance electrolytes
- Avoid processed foods and sugar
- Incorporate fasting for deeper ketosis
- Monitor ketone levels (optimal: 1.5-3.0 mmol/L)
- Stick to a strict low-carb, high-fat diet
- Use MCT oil to boost ketones
- Avoid hidden carbs in sauces and processed foods
- Engage in regular fasting
- Keep workouts keto-friendly (resistance training, walking)
- Stay hydrated and maintain electrolytes
- Keep carbs under 20-30g net per day
- Prioritize healthy fats
- Eat moderate protein
- Stay hydrated
- Get enough electrolytes (sodium, potassium, magnesium)
- Avoid sugar and processed foods
- Engage in intermittent fasting
- Monitor ketone levels
- Be patient – adaptation takes time
Breakfast: Scrambled eggs with avocado and bacon
Lunch: Grilled chicken salad with olive oil dressing
Dinner: Steak with roasted Brussels sprouts in butter
Snack: Macadamia nuts or a keto smoothie
- Scrambled eggs with cheese and avocado
- Chia seed pudding with coconut milk
- Keto pancakes with almond flour
- Bulletproof coffee (coffee + MCT oil + butter)
- Greek yogurt (unsweetened) with nuts and seeds
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