A complete keto food list for beginners with healthy foods you can eat on the ketogenic diet. Learn what to eat and avoid to stay in ketosis!
Interested in trying the keto diet but don’t know where to start? We’ve created a simple and approachable beginner’s guide to the keto diet. The body can run on two energy sources: glucose (which comes from carbs) or fat. The keto diet eliminates glucose so that the body is running on and burning fat. The metabolic state in which the body is running on fat as opposed to glucose is called ketosis. Ketosis is when the body breaks down fatty acids to produce ketones in the liver. Ketones can supply energy to both the body and the brain. People use the keto diet to lose weight and improve overall health. Research shows that the keto diet has been known to help improve health conditions like Type 2 diabetes and to lower blood pressure. Whether your goal is to improve a specific health condition or to gain specific health benefits such as weight loss, there are many successes you can take away from the keto diet when executed correctly. The keto diet is a low carb, high-fat diet. On the keto diet your carb intake will be limited and you will fill up on fats like meat, fish, eggs, nuts, and healthy oils. Remember to always talk to your doctor before starting a new diet. Keep reading to see the basic rules of the Keto Diet. Keto Rules 1. Cut out the carbs. Consume under 25 net carbs per day (total carbs minus fiber). This is going to equate to 5% of your daily food intake. Avoid any type of food that is high in carbs. This includes any sort of bean or grain as well as the more obvious starchy foods like bread and pasta. Keep reading to find some of our go-to bread and pasta alternatives. 2. Eat high quality protein. Keep your protein intake to 25% of your daily calories. High amounts of protein can be converted into glucose. Some examples of protein sources include seafood, meat, poultry, eggs, yogurt, and cottage cheese. 3. Go heavy on the fats. Your main source of fuel should be fats. This is going to equate to 75% of your daily food intake. Some examples of fats to incorporate into your diet are butter, peanut butter, nuts, seeds, MCT oil, cheese, olives, full fat mayo, olive oil, coconut oil, vegetable oil, avocado oil, ghee, heavy cream, and avocado. Because of the high fat content of this diet, it generally isn't necessary to count your calories. The increase in fat is going to decrease your hunger and make you fuller for longer periods of time. 4. Hydrate, hydrate, hydrate. When you first reach ketosis it is not uncommon to experience negative side effects also known as the keto flu. These side effects can range from bad breath, to nausea, to fatigue, brain fog, and even constipation. Combat the keto flu by drinking plenty of water and avoiding intense exercise. 5. Stick to simple beverages. Avoid Sugary drinks like fruit juice. Stick to sugar-free coffee, unsweetened tea, nut milks, and if you really want to play it safe, water is your friend. If you are craving sugary drinks, look for sugar alcohols like stevia that satisfy your sweet tooth while still allowing you to stick to your diet. 6. Avoid starchy vegetables. When it comes to vegetables, avoid the starchy kinds like corn, potatoes, sweet potatoes, green peas, beets, butternut squash, and carrots. Instead reach for non-starchy vegetables. Non-starchy vegetables contain less sugar and more fiber, which will help you get to ketosis faster. Some examples of non-starchy, low-carb vegetables include arugula, black olives, purple cabbage, asparagus, brussel sprouts, celery, and red peppers. 7. Avoid starchy fruits. When people think about fruit, their mind doesn't necessarily jump to carbs. But make no mistake, carbs from fruit can definitely sneak up on you while trying to maintain ketosis. Apply the same logic to fruit as we just did to vegetables to limit your carbohydrate intake. Avoid high-carb fruits. Some high-carb fruits to avoid include bananas, apples, grapes, mangoes, and raisins. Instead, opt for low-carb options like watermelon, cantaloupe, strawberries, raspberries, and blackberries. For a detailed list of low carb fruit and vegetable options, check out our keto friendly guide. 8. Keep your food consumption to an 8 hour window. Incorporate intermittent fasting aka limiting your food consumption to an 8 hour window. This will allow you to get to ketosis faster. According to Healthline it typically takes around 2-4 days to reach ketosis. However, for some people it can take more than a week. Intermittent fasting will help with any potential delays. 9. Check your ketone levels to make sure you’re in ketosis. Who wants to load up on fat without being sure that they have actually reached ketosis? When in doubt, purchase Keto Test Strips. This will allow you to know within seconds if there are ketones in your bloodstream. 10. There are keto-friendly alternatives for almost all types of foods. Don’t feel like you have to restrict yourself! Just because you’re on the keto diet doesn't mean that you can’t make traditionally carb heavy items like bread, pasta, and pancakes with alternative ingredients that allow you to stay within your macros. Check out some of our favorite recipes below: Keto Bread Keto Oatmeal Keto Pancakes Keto Pasta Keto Chocolate Cake Keto Chocolate Chip Cookies Keto Crack Chicken Bottom Line If you are looking for an efficient way to lose weight and burn fat, the keto diet is a great option. Rather than thinking about it as a scary and prohibiting diet, remember that you can actually eat a lot of great things and that it is truly easier to follow than you might think. Incorporate your favorite foods and have fun with it! If done correctly, you will be sure to hit your weight loss goals. And don’t forget, it’s not recommended to do this diet over the long term, 6 months max. Headed to the grocery store and don’t know where to start? Check out our complete keto grocery list to simplify your shopping experience! Lastly, if you’re going keto, we can assume that you’re going to need delicious, yet easy and portable snacks. Don’t forget about our absolutely fantastic sugar-free keto beef jerky. Happy Chomping!
Learn about the vegetables to eat and avoid as part of the keto diet—a complete keto vegetables list with the best keto vegetable recipes.
Tips to help you not only start keto, but easily rock it too! Check out these quick tips to success if you've been looking for everything you need to start.
If you want your body to stay in a state of ketosis, avoiding high carb foods is a place to start. Here are 17 high carb foods to avoid on a ketogenic diet.
Has your weight loss stalled on keto? Have you hit a keto plateau? Don’t worry, stalls are common on a keto diet, and your stalled weight…
Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
In this article, I will explain what is keto diet in the simplest language, that's why I've named it "Keto Diet Explained For Beginners". I know sometimes reading every piece of information online might seem
How to start Keto diet? How does it work? How does eating so much fat help you to burn fat? Read Kato diet Fundamentals.
These foods are the biggest culprits you want to stay away from if you are following a low-carb, keto diet.
A complete keto food list for beginners with healthy foods you can eat on the ketogenic diet. Learn what to eat and avoid to stay in ketosis!
A complete guide for low carb fruit you can eat on keto. A printable keto friendly fruit list with carb content and easy keto fruit recipes you'll love!
Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
Learn about the best no-carb and very low-carb foods you can eat on keto. A complete zero-carb food list to help you get into ketosis and lose weight!
Ketosis is a hot, hot, hot, topic, which is why everyone from all walks of life is jumping on the bandwagon…
The dreaded weight loss plateau. It can happen with any way of eating but I hear people talk about it ALL the time in regards to keto. That they were losing weight and then hit
The keto keto diet is the new sensation going aroung so many questions, where to start. Find out how to use and succee with the keto diet.
In need of a delicious keto bread recipe? Try low carb bread ideas - include keto pumpkin bread, keto zucchini bread, keto naan bread and more. #ketobread #ketogenic #ketodiet
The best Keto supplements to fight off the keto flu, get you into Ketosis quicker, and increase energy needed for working out.
Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
A complete keto food list for beginners with healthy foods you can eat on the ketogenic diet. Learn what to eat and avoid to stay in ketosis!
A complete keto cheat sheet to help you get started on your keto diet. Get into the fat-burning state of ketosis and reap the benefits!
Learn how to reap the benefits of a ketogenic diet with our keto intermittent fasting meal plan. Improve your health and burn fat fast!
Try these keto food swaps and eat low carb without sacrificing your favorite foods. They're great if you're starting your journey with the ketogenic diet and want to lose weight.
Can you drink alcohol on a keto diet? Yes! Our easy keto alcohol guide teaches you everything you need to know and the best alcoholic drinks to stay in ketosis.
Here's my favorite quick and easy keto breakfast ideas. They taste great, take 5 minutes to prepare, and will keep you full all morning.
These foods are the biggest culprits you want to stay away from if you are following a low-carb, keto diet.
Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
A complete keto cheat sheet to help you get started on your keto diet. Get into the fat-burning state of ketosis and reap the benefits!
Are you looking for how to get into ketosis quickly and effectively?! learn these science-backed ways to get into the Keto diet! As well as how to get back into ketosis after vacation...
A lot of articles on how to start the Keto Diet say the same thing and don't help... this one gives ACTUALLY helpful tips for beginners starting keto!
A complete keto cheat sheet to help you get started on your keto diet. Get into the fat-burning state of ketosis and reap the benefits!
A complete keto cheat sheet to help you get started on your keto diet. Get into the fat-burning state of ketosis and reap the benefits!
Not sure which low-carb fruits low enough to fit into the keto diet? Here are 15 best keto fruits that won't kick you out of ketosis.
Fasting isn’t a requirement, but I’ve found a lot of success with my clients and customers fasting in the morning 2-3 times per week.
Keto! Ketones! Ketosis!… The ketogenic diet can be so confusing for beginners. Learn what it all means here and start your low-carb lifestyle with this 7-day complete guide to the keto diet for beginners!
Although keto may seem restrictive, there are actually many keto-friendly foods. Here’s a full list, along with a guide to reading food labels on keto.
Cheated on keto? No worries! Follow these steps and you'll be back in ketosis in no time! Don't want to read the entire post? Watch the video instead. https://youtu.be/3Xoov8oFyA4 Ok, So you
Wait! Aren’t pancakes carb-laden and totally off limits on the keto diet? Not if you make the following fluffy disks of deliciousness. You can even go heavy on the syrup if you invest in a zero-calorie variety, such as Lakanto brand. And of course, smear on the butter if your day’s fat macros allow! For smaller pancakes, as those pictured here, make each pancake with 1/8 cup batter, in which case two pancakes makes one serving.
