If you’re thinking about starting the keto diet, you might feel a little overwhelmed. There are a lot of rules when it comes to keto: how much fat you should eat, how much protein you can eat, how many carbs you can’t eat. There are keto-friendly foods and keto definitely-not-approved foods. A cheat sheet that organizes all of these rules in one easy location can help ensure you stay on track to reach your goals. Here’s your one-stop keto cheat sheet to provide you with everything you need to know about keto.
In the meantime, give our Bites And Butters Bundle a try. It includes decadent Bites for a sweet indulgence and delicious nut butters from Revol Snax, both of which are both keto-friendly.
What is the Keto Diet?
The ketogenic diet (keto for short) involves eating very low carb. Eating so low carb helps your body enter a state of ketosis. Ketosis happens when your body doesn’t have enough carbohydrates to use for energy. Instead, it burns fat for fuel. The state of ketosis helps you feel less hungry, making weight loss easier and more manageable.
The keto diet reduces your daily intake of carbs to about 30 to 40 grams a day. The balance of your daily intake will come from plenty of healthy fats and a moderate amount of protein. In other words, about 80% of your calories will come from fat, 25% will come from protein, and 5% will come from carbohydrates.
Getting Started with Keto
Prepare the kitchen. The first step when starting keto is to rid your fridge, freezer, and cabinets of anything you won’t be able to eat. Be sure to check all labels. Carbs and sugar can be hiding in foods you’d never expect. Take an afternoon to go through all your food and eliminate everything you can’t have. Stock up on the foods you can have so you’ll be prepared.
Prevent keto flu. Many people experience what is known as the keto flu when they first start a keto diet. Symptoms include headache, foggy brain, fatigue, irritability, and nausea. Experts aren’t exactly sure whether it’s related to detox, carb withdrawal, or a change in the gut biome. However, keeping yourself well hydrated and making sure you’re taking enough electrolytes can help prevent the keto flu throughout your transition.
Remember to add fat. Keto doesn’t involve just cutting carbs, it also involves eating a good amount of fat. Many people who transition to a keto diet focus on the carbs you’re taking away without paying attention to adding fat. However, if you only subtract carbs, you’re going to be ravenous all the time. Instead, start to incorporate healthy fats into your diet. This can be tricky after a lifetime of avoiding fats but is easy to do when you know the right keto-friendly foods to add to your diet.
To get you started, here are some of the major food categories that will make up your diet on keto:
Healthy oils and fats. Healthy fats will now make up a majority of your diet. Add in plenty of the following:
- Olive Oil
- Chia seeds
- Coconut oil
- Bacon fat
Meat and fish. Any kind of meat or seafood is fair game. Just be sure not to overdo it on the protein and keep it to about 20% of your daily diet. Choose options such as:
Vegetables. All the non-starchy vegetables are approved for keto. Starchy vegetables, such as potatoes, corn, and peas should be avoided. Instead, try:
- Spaghetti squash
Eggs and dairy. Both eggs and full fat dairy are allowed on a keto diet. They’re full of healthy fat and protein. Try:
- Whole eggs
- Whole milk cheeses
- Heavy cream
- Unsweetened yogurt
- Sugar-free whipping cream
- Cream cheese
- Sour cream
Nuts and seeds. Plenty of nuts and seeds are low in carbs and high in fiber. Consider adding these tasty treats into your diet:
- Brazil nuts
- Sunflower seeds
- Macadamia nuts
Fruit. Many fruits aren’t allowed on a keto diet because they’re too high in carbs, but there are many fruits that are keto friendly. Consider adding small amounts to the following:
Sugar alcohols and other sweeteners. Though you shouldn’t overdo it on artificial sweeteners, sometimes you need a sweet treat. Some of the best artificial sweeteners include:
To help get you through your initial cravings on a keto diet, consider our Double Dark Chocolate Bites. They’re a sweet indulgence without sugar but with plenty of chocolatey flavor.