During this phase, your body can significantly burn fat for producing energy. Ketogenic diets bring a significant reduction in insulin and blood sugar levels. Bio Keto Advantage The ketogenic diet is a low-carb, high-fat eating plan, and while there are some diet variations, this typically means a calorie breakdown of 5-10% carbohydrates, 70-80% fat, and 15-25% protein. (For a quick comparison, current health recommendations are 45-65% carbs, 20-35% fat, 15-25% protein.) This equates to an intake of 20 to 50g carbohydrates per day though some keto devotees aim to stay below 20 grams. A ketogenic diet is predominantly made up of high-fat foods – including butter, oils, meat, fish, eggs and cheese – and very low-carb vegetables such as cauliflower and leafy greens.