Keto can be simple, but when you’re just getting started, the terms can feel confusing. You will run into things like macros, ketones, MCTs, electrolytes, fasting windows, and more. Instead of guessing your way through it, this A-Z guide puts every major keto concept in one place. Whether you’re on day one or refining your approach, this glossary gives you quick answers and useful context for every letter.
Each entry showcases foods, tools, supplements, and strategies to help you effectively adhere to a keto diet.
If you've ever wondered what erythritol is, why magnesium matters, or how to cook zoodles without turning them into mush, this is your spot. Scroll through, jump to the letter you need, or read the whole thing. However you use it, this guide has your back from start to finish.
Jump to:
- A- Avocados, Almond Flour, Apple Cider Vinegar
- B- Bone Broth, Bacon, Butter
- C- Cast Iron Cooking, Cauliflower, Cream
- D - Dairy, Dark Chocolate, Digestive Enzymes
- E- Electrolytes, Eggs, Erythritol
- F - Fat Adaptation, Fasting, Fat Bombs
- G - Greens, Ghee, Gut Health
- H - Herbs, Hydration, Heavy Cream
- I - Insulin, Inflammation
- J - Jalapeños, Jicama, Joint Health
- K - Ketones, Keto Flu, Kale
- L - Low‑Carb, Leptin, Lard
- M - Macros, MCT Oil, Meal Prep
- N - Net Carbs. Nuts, Nutrient Density
- O - Omelet, Olive Oil, Organ Meats
- P - Protein, Peppers, Pork Rinds
- Q - Quail Eggs, Quality Fats
- R - Recipes, Riced Veggies, Red Meat
- S - Stevia, Sauces, Searing
- T - Tracking, Tallow, Thyroid
- U - Unprocessed Foods, Urine Keto Strips
- V - Vinegar, Vitamins, Veggies
- W - Water, Weight Loss, Walnuts
- X - Xylitol, Xanthan Gum, X-Factor Foods
- Y - Yogurt, Yolk, Yacon Syrup
- Z - Zucchini, Zoodles, Zinc
- Final Thoughts
A- Avocados, Almond Flour, Apple Cider Vinegar
Avocados provide healthy monounsaturated fats and 9 g of fiber per fruit. Almond flour enables low-carb baking (muffins, pancakes, bread). Apple cider vinegar supports digestion and helps stabilize blood sugar levels.
B- Bone Broth, Bacon, Butter
Bone broth delivers 6 g of collagen and electrolytes for gut repair and is used as a major ingredient in various keto recipes. Bacon offers satisfying fat and flavor. Grass-fed butter adds vitamin K2 and creamy texture.
C- Cast Iron Cooking, Cauliflower, Cream
Cast iron skillets heat evenly and build nonstick seasoning. Cauliflower works as a rice or mashed potato stand-in. Heavy cream adds richness with under 1 g of carbs per tablespoon.
D - Dairy, Dark Chocolate, Digestive Enzymes
Pick low-lactose dairy like Greek yogurt or ghee. Dark chocolate with at least 85% cocoa satisfies cravings in small portions. Digestive enzymes support nutrient uptake.
E- Electrolytes, Eggs, Erythritol
Combat keto flu-like symptoms by getting electrolytes like 2,000 mg of sodium, 3,500 mg of potassium, and 300 mg of magnesium daily. Eggs offer 6 g of protein plus choline. Erythritol sweetens without raising blood sugar.
F - Fat Adaptation, Fasting, Fat Bombs
Fat adaptation means your body switches to fat for energy. Intermittent fasting speeds the transition. Fat bombs (nut‑butter-based snacks) help keep hunger in check.
G - Greens, Ghee, Gut Health
Leafy greens (spinach, kale) add fiber and micronutrients. Ghee offers high‑heat fat without dairy proteins. Probiotic foods like sauerkraut boost gut bacteria.
H - Herbs, Hydration, Heavy Cream
Fresh herbs (rosemary, thyme) enhance flavor without carbs. Hydration stays on track with plain water and electrolyte drinks. Heavy cream smooths out soups and sauces.
I - Insulin, Inflammation
Keto lowers insulin response by cutting carbs. Reducing sugar and processed foods eases chronic inflammation.
J - Jalapeños, Jicama, Joint Health
Jalapeños add spice with almost zero carbs. Jicama provides crunch and fiber in salads. Collagen-rich bone broth supports joint mobility.
K - Ketones, Keto Flu, Kale
Ketones are energy molecules produced from fat. You might experience keto flu; headache, fatigue, as electrolytes adjust. Kale chips offer a crispy, low-carb snack.
L - Low‑Carb, Leptin, Lard
Low‑carb keeps your body in ketosis. Leptin controls hunger and fat stores. Pure lard works great for frying and roasting.
M - Macros, MCT Oil, Meal Prep
Macros break down into proteins, fats, and net carbs. MCT oil fuels brain and energy performance. Planning meals ahead keeps you on track.
N - Net Carbs. Nuts, Nutrient Density
Net carbs equal total carbs minus fiber. Nuts like almonds and walnuts offer healthy fats plus protein. Focus on foods rich in micronutrients per scoop.
O - Omelet, Olive Oil, Organ Meats
Omelets deliver protein and fat in one meal. Olive oil provides heart-healthy MUFA. Organ meats (liver, heart) pack vitamins and minerals.
P - Protein, Peppers, Pork Rinds
Protein builds muscle and keeps you full. Bell peppers add color and vitamin C. Pork rinds deliver crunch with zero carbs.
Q - Quail Eggs, Quality Fats
Quail eggs provide variety and extra yolk nutrition. Choose fats like tallow, coconut oil, or ghee.
R - Recipes, Riced Veggies, Red Meat
Simple recipes featuring meat, veggies, and fat make keto easy. Cauliflower or broccoli rice replaces high-carb sides. Grass-fed red meat delivers iron and B12.
S - Stevia, Sauces, Searing
Stevia works as a natural, carb-free sweetener. Sauces made with cream or olive oil add flavor. Searing meat in cast iron locks in juices.
T - Tracking, Tallow, Thyroid
Track intake to hit goals consistently. Beef tallow offers smoke-point-friendly cooking fat. Iodine, selenium, and fat help support thyroid health.
U - Unprocessed Foods, Urine Keto Strips
Whole foods stay free of added sugar or starch. Urine strips let you measure ketosis at home.
V - Vinegar, Vitamins, Veggies
Vinegar supports blood sugar control when added to meals. Supplementation (vitamin D, magnesium) fills common gaps. Prioritize low-carb vegetables.
W - Water, Weight Loss, Walnuts
Staying hydrated helps digestion and energy. Following macros leads to steady weight loss. Walnuts add omega‑3s and crunch.
X - Xylitol, Xanthan Gum, X-Factor Foods
Xylitol sweetens without spiking blood sugar but may upset some stomachs. Xanthan gum thickens keto sauces and baked goods. Seaweed and mushrooms make great nutrient-dense “X‑Factor” foods.
Y - Yogurt, Yolk, Yacon Syrup
Full-fat Greek yogurt gives probiotics and protein. Egg yolks carry the most nutrition. Yacon syrup offers low-glycemic sweetness from root plants.
Z - Zucchini, Zoodles, Zinc
Zucchini makes excellent noodles and boats. Zoodles work well in stir-fries, soups, or pasta-style dishes. Zinc supports immune function and hormonal balance.
For detailed information on the terms in this glossary, please visit Cast Iron Keto.
Final Thoughts
Whether you're new to keto or just need a refresher, having everything laid out A to Z makes it easier to stay on track. This list gives you a quick way to understand the most talked-about foods, tools, and concepts without getting stuck in the noise.
Use it to double-check your meals, explore new ingredients, or figure out what to tweak when things stall. Keto works best when it’s practical, and that starts with knowing what you're working with.
If you want quick access to the keto guide or glossary, we will email it directly to you with a simplified list of the keto guide.
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