Food guide
Is it balanced deficit?
A straightforward calorie deficit with a balanced macro split — no food group is off-limits. Browse common foods and see if they fit the plan, based on our Balanced deficit rules.
Honest con: Slowest visible early progress; requires accurate logging to work. Equal-calorie fat loss matches other diets — do not expect a dramatic week-1 water drop.
What to eat
Any whole foods that fit your calorie target — oats, eggs, fruit, grain bowls, sandwiches, pasta with lean protein, potatoes, yogurt, and vegetables. Hit protein near the floor; macros are secondary to the calorie band.
Watch / avoid
Nothing is forbidden by food group. Watch liquid calories, frequent takeout upsizing, and “healthy” extras (oils, nuts, cheese) that push you over the band. Skipping logging is the main failure mode.
Bacon
On plan~1g net carbs / 100g
Bacon fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tipBell pepper
On plan~3g net carbs / 100g
Bell pepper fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tipCarrot
On plan~7g net carbs / 100g
Carrot fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tipCauliflower
On plan~3g net carbs / 100g
Cauliflower fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tipCoffee
On plan~0g net carbs / 100g
Coffee fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tipCorn
On plan~19g net carbs / 100g
Corn fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tipCucumber
On plan~2g net carbs / 100g
Cucumber fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tipDark chocolate (85%)
On plan~19g net carbs / 100g
Dark chocolate (85%) fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tipGround beef
On plan~0g net carbs / 100g
Ground beef fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tipHoney
Borderline~82g net carbs / 100g
Honey can fit Balanced deficit in smaller portions. Pair it with protein or vegetables so it does not crowd out your primary targets.
Read tipMushrooms
On plan~2g net carbs / 100g
Mushrooms fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tipOats
Borderline~56g net carbs / 100g
Oats can fit Balanced deficit in smaller portions. Pair it with protein or vegetables so it does not crowd out your primary targets.
Read tipOlive oil
On plan~0g net carbs / 100g
Olive oil fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tipOnion
On plan~7g net carbs / 100g
Onion fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tipZucchini
On plan~2g net carbs / 100g
Zucchini fits a typical Balanced deficit plate — use normal portions and keep an eye on your calories.
Read tip
Keto is one of the guides. Open the keto food guide · Compare diets