I'll try to punch in as much info as I can.
Ketosis is a state where your body is dependent on the breakdown of free fatty acids for it's primary source of energy. One of the ways that the body enters this state is when insufficient amounts of glucose are provided to the brain, the brain requires 100 grams of glucose a day. So technically, any diet under 100 grams of carbohydrates a day IS a ketogenic diet.
One of the reasons why 20-30 carbs a day is the set limit is because after ketosis is set in the brain will start to use ketones as a source of energy, this takes somewhere around 3 weeks. The brain will use up to 70+ (but below 80 if I remember correctly) percent of its requirements for energy from ketones. So at the three week point your brain is using a mix of 20-30 grams of glucose and the rest in ketones.
Here is a food list.
The Ultimate Anabolic Diet Food List: 101 Foods You Can Eat | StrongLifts.com
Anabolic diet is a CKD diet that was published in a book by Dr. Mauro Di Pasquale the food list works for any ketogenic diet.
You are going to get your carbs in from these sources
1. Minimal amounts from fibrous vegetable intake
2. Seasonings you put on food
I personally go the first two weeks low carb, 20-30 grams of carbs a day (you subtract fiber from the total carb intake). Some guys can go up to 50 and not have their ketosis interrupted, some guys can't. It's a very easy diet, just takes some mental fortitude to get used to the low carbs. You will have carb loads, so you can look forward to days of massive carb intake.
For macro intake, IronInsanity was correct. The other way you can do your diet is a more attentive method that looks like this.
1 gram of protein per a pound of lean body mass
OR
1 gram of protein per a pound of body weight
20-30 carbs per a day
The rest of the calories in fat intake.
Both ways will land you around the same numbers and are both applicable ways to figure out what you need to eat.
When beginning keto you should go at least 10 days low carb before a carb load. Here is the reason why.
Day 1 - Entering Keto
Day 2- Still entering/establishing ketosis (most people take 48-72 hours to enter the initial keto stage, it seems to lessen a tad when you've done the diet for longer periods)
Day 3 - In keto
Day 4- In Keto
Day 5 - In Keto
Day 6/7 - As you can see, if you carb load at this point in the first week you would have only been in keto for about 3 days at the most. Not a very good way to start out the diet. Extend it out to at least 10 days at first.
So far I am liking it, other than the stomach bug I caught that made me want to shove some carbs down my throat (whenever I am sick I want carbs)
