Still, it can be hard to get enough fat when you first start this diet. Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu. However, don't go overboard with polyunsaturated fats like soybean, corn, or sunflower oil. Keto dieters who increase their intake of those fats often end up with gastrointestinal distress that causes them to jump ship.

On a “strict” (standard) keto diet, fats typically provides about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent. However, a more “moderate” approach to the keto diet is also a good option for many people that can allow for an easier transition into very low-carb eating and more flexibility (more on these types of plans below). 

If you're unable to start your engine without your daily dose of caffeine, rest easy knowing that you don't have to give up your morning cup of tea or coffee on the keto diet. It's best to sip these beverages unsweetened and black. While adding milk or heavy cream to your drink may seem like a good way to get some extra fat, these additions also pour in an unwanted serving of carbs. The same goes for any sweeteners and flavored creamers.
Ketosis takes some time to get into – about two weeks of low carb eating is required for the initial adaptation. During this time there will be bouts of sluggishness, fatigue, headaches, and some gastrointestinal issues as you adapt, often referred to as “keto flu“. Proper electrolyte intake will correct most of these issues. In addition, the “diet” aspect of this ketogenic diet plan – that is, the caloric restriction – shouldn’t be worried about. Weight loss will come as your body regulates appetite as it the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isn’t recommended.
As a newbie to Keto, and after perusing many Keto websites, I find yours to be the most satisfying in many ways. Your recipes are down to earth desirable substitutes for the things we hate most to switch from in a regular diet. And I was thrilled to see your breakdown of the carb friendly items in these easy to use tables. It is very difficult at first to dial in the macro percentages needed daily, because one might focus on a low carb item, to add for the day, only to find out that the protein blows your schedule. So tables are a very concise and effective snapshot of what one might add in any meal segment. I would love to see similar tables reflecting the protein in different food groups and also one reflecting sugars. With those three printed out and in front of me, it would be a lot easier to navigate the landscape. Thanks for the time and effort you put into this.
Following a ketogenic diet puts your body into a state of “ketosis,” which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose from carbohydrate foods (like grains, all sources of sugar or fruit, for example). This is in contrast to a glycolytic state, where blood glucose (sugar) provides most of the body’s fuel (or energy).
“The cleaner, the better when it comes to the keto diet,” says Jadin. Focus on “whole” and “unprocessed.” Also, strive for a mix of saturated and unsaturated fats for balance. Note: Tipping the scale toward too much protein is a common pitfall many people make on the keto diet. Mind your protein intake, since too much can kick you out of ketosis, says Jadin.
Avoid wheat, oats, all rice (white, brown, jasmine), quinoa, couscous, pilaf, etc. Corn and all products containing corn, including popcorn, tortillas, grits, polenta, and cornmeal. All types of products made with flour, including bread, bagels, rolls, muffins, pasta, crackers, chips, pretzels, Oatmeal and cereals, granola bars, most protein bars or meal replacements, etc.
Kristin Parker is an American temporarily living in South Korea. Her role with Team Diet Doctor is customer service. If you have a question or a comment on our social media platforms, website or our Facebook group, she will likely be the one to answer you back! Kristin cooks for a family of four, including two hungry teenage sons. Her keto meal plan yields generous servings of substantial, hearty meals that they all like.
I skip the enormous sections of fat-reduced milk, flavoured yogurt and juice and go right on to the produce section. No more need for potatoes, yams, oranges, apples, bananas and other fruit which used to fill my cart. I now stock up instead on avocadoes, mushrooms, cauliflower, zucchini, scallions, broccoli, cherry tomatoes, green peppers, Brussels sprouts and cabbage. I get most of my salad greens and herbs from my own backyard veggie garden — I specialize in kale! — but if my own varieties are low, I’ll top up with something green and leafy.

I have made some awesome cream cheese spreads with sardines packed in olive oil and Mrs dash garlic powder.Thanks for this info on HF foods,I have been waiting for this so long,in fact,I was just about to go shopping.I would also ask about certain gourmet cheeses like brie,roquefort etc which are high in fat.Personally heavy whipping cream stalls me,so I don’t use them anymore.I would also like to see some articles on amount of protein at each meal,usage of AS like splenda on your ketones level,type of proteins having any effect on ketones like oily fish vs chicken vs beef. And did you stick with salads only or did you use other veggies and how much.Also do you drink wine and how did it affect your ketones.I don’t drink,but just curious.After following your advice on NK,I have lost 5 lbs in less than a week after months of stalling on VLC.Thankyou so much,and especially for the idea of cheese slices with cream cheese,I would have never thought of that!
Keto diets, like most low carb diets, work through the elimination of glucose. Because most folks live on a high carb diet, our bodies normally run on glucose (or sugar) for energy. We cannot make glucose and only have about 24 hours’ worth stored in our muscle tissue and liver. Once glucose is no longer available from food sources, we begin to burn stored fat instead, or fat from our food.
The transition process can be hard, especially when moving away from a diet that is normally carbohydrate heavy. This can sometimes bring on flu-like symptoms for a couple of days – ‘keto flu’ is a thing! Symptoms of the 'keto flu' include brain fog and fatigue, moodiness, migraines, and muscle cramping or tightness, which usually occur as a result of electrolyte changes or dehydration. 

I get many questions about intermittent fasting, the health benefits, the weight loss benefits, and the like. People normally use intermittent fasting for both the energy and mental clarity it can offer. But it’s not just good for that. It can offer breakthroughs of plateaus and even benefits in nutrient uptake in exercise. We go more in depth to intermittent fasting in Week 3 and 4, so keep your eyes peeled!
For those looking for something just a little closer to real sugar, you can use Xylitol. It cooks and tastes very similar to sugar, but it has a slight glycemic impact (13 vs. 100 for sugar). It is great, but please keep in mind that it is very toxic to animals and it will raise insulin levels slightly. These are the two most cited reasons for not using Xylitol.
Still, it can be hard to get enough fat when you first start this diet. Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu. However, don't go overboard with polyunsaturated fats like soybean, corn, or sunflower oil. Keto dieters who increase their intake of those fats often end up with gastrointestinal distress that causes them to jump ship.
All products and services featured are selected by our editors. Real Simple may receive compensation for some links to products and services in this email on this website. Offers may be subject to change without notice. Real Simple is part of the Meredith Home Group. © Copyright 2019 Meredith Corporationthis link opens in a new tab. All Rights Reserved. Reproduction in whole or in part without permission is prohibited | Privacy policythis link opens in a new tab | Terms of Servicethis link opens in a new tab | Ad Choicesthis link opens in a new tab | Your California Privacy Rightsthis link opens in a new tab | EU Data Subject Requeststhis link opens in a new tab

How about plain Greek yogurt? Cabot is 63% calories from fat (23g fat, 12g carb, 18g protein), and Voskos is 69% (20g fat, 8g carb, 12g protein). I wasn’t sure I could like plain yogurt, but the Cabot is quite tasty. I guess when you don’t take all the fat out of something, you don’t need to add sugar to make it taste good. I have to see if I can find the Voskos locally.


For breakfast, we are going to change it up a bit. Here’s where we introduce ketoproof coffee. Now, don’t get me wrong – I know some of you won’t like it. If you’re not a fan of coffee, then try it with tea. If you’re not a fan of the taste (which is very rare), then try making a mixture of the ingredients by themselves and eating it like that. So, why ketoproof coffee?
Avoid meat with condiments. Because, even if you’re enjoying a 4th of July barbecue with grass-fed burgers, a dollop of ketchup might be all it takes to kick you out of ketosis. (Depending on many factors, you may need to limit your total net carbs to 25-50 grams per day to stay in ketosis.) So, enhance your meats with natural spices and herbs instead.
Many ketogenic dieters also swear by MCT oil. (MCT simply stands for medium chain triglycerides.) MCT's energy-sustaining powers can be explained as follows: When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. Unlike other fats, MCT oil does not go through the lymphatic system. Instead, it is transported directly to the liver where it is metabolized so it releases energy like a carbohydrate and creates lots of ketones (which can be used for fuel) in the process.
Today we are sharing this extensive Keto Food List and FREE printable Keto Grocery List. If you scroll down to the bottom you will find links to purchase some keto food products that you may have a hard time finding in your local grocery store. When I first started keto I had a hard time figuring out what I could and couldn’t eat, which is why I decided to create this huge list for you!
Thank you for posting usable lists but how does one know what the limits are for the dietary requirements? Back in the day, you would have a number set for calorie, carbs, fat grams, etc limits that you would strive to follow each day. I see all kind of recipes that lists content for following the Keto method but I don’t know how to apply the information in a usable way. Am I missing something?
Hi Patti, It’s up to you if you want to go by weight or by volume. I include both for convenience. Some people don’t want to weigh all their food, though weighing is definitely more accurate. The volumes listed are based on how a food is normally served, so for iceberg lettuce it would be chopped, not minced. It sounds like you’re weighing anyway, so in this case just use the weights instead (they are shown in grams in parentheses next to the volumes). Hope this helps!
Beware of added sugars or high-glycemic sweeteners in spice blends or condiments, but other than that, it’s fair game for keto. In spice-heavy dishes, carbs can add up, but don’t drive yourself crazy worrying about your teaspoon of turmeric. Check labels for additives like sugars, milk solids, potato starch, corn starch, or MSG, or make your own blends at home. Table salt often contains undisclosed fillers and anti-caking agents, so it’s best to opt for sea salt or Himalayan pink salt instead.

I’m Keto with no gallbladder, I take 3 papaya enzymes after eating anything. I mean anything. I take 9 to 15 a day. I went keto after losing my gallbladder because carbs of any kind caused gas and pain so I practically quit eating. The doc kept telling me to eat more fruits and veggies. The more I ate the sicker I got. Got down to 158 lbs and I’m 5’11”. This was a decade ago, I usually weigh about 185. I’m 54 yrs old. My blood pressure at sam’s the other day was 98/64. Flip that food pyramid upside down or throw it away. I was keto before keto was cool.
Net carbs is simply total carbs minus fiber and non-digestible sugar alcohols, like erythritol. (This doesn’t apply to high glycemic sugar alcohols, like maltitol.) We don’t have to count fiber and certain sugar alcohols in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized. (Read more about sugar alcohols here.)
I totally understand how you feel! 😊 But the truth is that most people can't do that... speaking from my own experience. When I started following a low-carb diet my palate was completely different to what it is now and I couldn't imagine skipping sweeteners, bread alternatives and other substitutes. They helped me transition into the way I eat now. These days I don't use any sweeteners - or just a small amount in occasional treats. I keep my diet very simple and often cook with just 5-10 ingredients.
That doesn’t mean you’ll go hungry on a diet. It’s quite the opposite! You’re not starving yourself of calories but of carbohydrates. Your body won’t go into what’s known as starvation mode, which is where your metabolic rate drops considerably. You’re adding more fat to the diet and taking out the carbs, so the metabolism can still work, and you get the energy you need.
×