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Picture of a woman looking at a book with text to the side saying: ‘Are you living with ADHD and depression? Researchers are looking for people to take part in the FAD study investigating how diet may affect symptoms'. There is a University of Oxford logo and text saying: 'University of Oxford'.
Researchers at The University of Oxford are interested in diet for ADHD and depression

The Ketogenic Diet for ADHD: Steadier Energy and Mental Clarity

The ketogenic diet (KD) is a structured, low-carbohydrate approach that emphasises adequate protein and higher natural fats to generate ketones - an alternative fuel that many people describe as “smoother” and more predictable than frequent blood-sugar swings. In this study, KD is taught as a practical food pattern rather than calorie counting, with clear guidance on food choices, seasoning, and simple ways to build satisfying meals.

 

How the KETOGENIC Diet Supports ADHD

Stable fuel, fewer peaks and troughs

Switching to a diet that favours fat and ketone use can reduce rapid shifts in glucose that may affect focus and mood. Participants are supported to find their own “feel-good” ketone range while eating to comfortable fullness - typically using a simple fat-to-protein template that keeps meals steady and satisfying.

Nutrient-dense foods

We emphasise minimally processed proteins and fats that tend to be well-tolerated, alongside low-carbohydrate vegetables - while minimising ultra-processed products. This pattern prioritises nutrient density (e.g., eggs, fish, meats, vegetables) and fat sources that many find easier to digest and integrate.

 

Getting Started with the KETOGENIC Diet for ADHD

1. Use a simple meal template. Aim for a fat-to-protein ratio of about 1:1 to 2:1 by weight (counting both what’s in the food and what you add). Example: ~100 g of meat or fish (≈20 g protein) paired with enough cooking fat or sauce to reach the target ratio. Eat foods you enjoy, when hungry, until pleasantly full.

2. Build meals from proteins and fats that tend to work well (see below).

3. Make it tasty. Seasoning and sauces matter: think salt, fat, acid, heat. Lemon/lime juice or vinegar-based condiments help “lift” rich dishes; many people find salt and electrolytes especially helpful in the first fortnight.

Monitor your progress: you’ll log mood, energy, and clarity of thought, and check in with your coach for practical adjustments.

 

Emphasise KETOGENIC-FRIENDLY Foods

Proteins & fats that tend to work well

    • Beef & lamb; wild SMASH fish (sardines, mackerel, anchovies, salmon, herring); shellfish; eggs; optional offal; chicken; pork
    • Cooking fats such as tallow/dripping, butter/ghee, coconut oil/cream; olive/avocado oil as tolerated

 

Low-carbohydrate plants

    • Non-starchy vegetables
    • Small amounts of avocado and olives
    • Selected berries if tolerated

 

Foods to limit when establishing ketosis

    • Starchy vegetables, sugar, flour, rice, pasta, bread, higher-sugar fruits (can disrupt ketosis)
    • Nuts/seeds and some spices if they upset digestion; sweeteners and low-carb alcohol are best minimised
    • Dairy can help some people get started; others may prefer to reduce it - your coach will tailor this with you