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W8MD's ketometer - Key[edit | edit source]

  • The W8MD's ketometer is a scale that goes from zero (no net carbs) to 9 (very starchy)
  1. Ketometer zero - Zero net carbs - these foods have zero net carbs and are ideal on ketogenic diet, such as fresh meats, seafood, fats and oils, most spices, stavia, diet drinks etc.
  2. Ketometer one - 0-2 net carbs - These foods are allowed on keto diet such as half to one cup of spinach, parsley, avocado, radish, lettuce, radish, bok choy, celery, mushrooms, cabbage, asparagus, coconut, yellow squash, raspberries, cauliflower, broccoli, cucumber etc. Also eggs, heavy cream, most cheeses
  3. Ketometer two - 2-4 net carbs - These foods are OK on keto diet - most green vegetables up to one cup such as asparagus, bamboo, peppers, broccoli, cauliflower, celery, eggplant, green beans, jalapeno peppers, black berries, avocado
  4. Ketometer three - 4-6 net carbs - These foods are to be used some what sparingly brussels sprouts, okra, leeks
  5. Four - 6-8 net carbs - These foods are to be used sparingly such as marinara sauce, blueberries, Whole milk, greek yogurt, cottage cheese
  6. Five - 8-10 net carbs - These foods are to be used once in awhile red grapefruit – 9 grams per 1/2 fruit
  7. Six - 10-15 net carbs - These are getting starchy and use very rarely, if at all - Strawberries 11 grams per cup, one slice of white bread, wheat bread, whole wheat bread etc.
  8. Seven - 15-30 net carbs - To be avoided as much as possible on a keto diet such as blueberry muffin, 2 oz, bran muffin 2 oz, tortilla, quinoa, apples, bananas, pine apple 1 cup, 4 carrots, sweet potatoes (4 oz)
  9. Eight - 30-60 net carbs - Not allowed on keto diet - white rice, brown rice, regular soft drinks, fruit juice etc.
  10. Ketometer nine - 60 or more net carbs - Very starchy, not allowed - one cup of black or brown beans, pies, sweets, cakes etc
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Contributors: Prab R. Tumpati, MD