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The Ultimate Keto Resource Guide

20 Foods To Eat on The Keto Diet

Keto Rules & Basics

Ketogenic Diet For Weight Loss

What are the 9 rules of keto?

Keto Rules

  • Cut out the carbs.
  • Eat high quality protein.
  • Go heavy on the fats. Avocado Split in Half.
  • Hydrate, hydrate, hydrate.
  • Stick to simple beverages.
  • Avoid starchy vegetables.
  • Avoid starchy fruits.
  • Keep your food consumption to an 8 hour window.

Basics of a Keto Diet

The ketogenic diet (keto diet) is a high-fat, low-carb, moderate-protein diet designed to shift your body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. Here’s a breakdown:

  1. Macronutrient Ratios:
    • Carbohydrates: 5-10% of total daily calories (~20-50g per day)
    • Fats: 70-80% of total daily calories
    • Protein: 10-20% of total daily calories
  2. How It Works:
    • When you drastically reduce carbohydrate intake, your body depletes its glycogen stores.
    • The liver begins to convert fats into ketones, an alternative energy source for the brain and body.
    • This process promotes fat burning and stabilizes blood sugar levels.

Foods to Eat

  1. Healthy Fats:
    • Avocados, olive oil, coconut oil, butter, ghee, and nuts (macadamia, almonds).
  2. Protein:
    • Meat (beef, pork, chicken, lamb), fatty fish (salmon, mackerel, sardines), and eggs.
  3. Low-Carb Vegetables:
    • Leafy greens (spinach, kale), broccoli, cauliflower, zucchini, and asparagus.
  4. Dairy:
    • Full-fat cheese, heavy cream, and unsweetened yogurt (in moderation).
  5. Snacks:
    • Pork rinds, seeds, and keto-friendly bars.
  6. Others:
    • Berries (in moderation), dark chocolate (85% cocoa or higher).

Foods to Avoid

  1. Sugary Foods:
    • Soda, candy, cakes, and pastries.
  2. Starchy Vegetables:
    • Potatoes, corn, and peas.
  3. Grains:
    • Bread, rice, pasta, and cereals.
  4. Legumes:
    • Beans, lentils, and chickpeas.
  5. Unhealthy Fats:
    • Processed oils like soybean oil and margarine.
  6. High-Carb Fruits:
    • Bananas, apples, oranges, and grapes.

How to Get Started

  1. Set Goals:
    • Define your reason for starting keto (weight loss, improved focus, better energy levels, etc.).
  2. Plan Your Meals:
    • Use apps or trackers like MyFitnessPal to monitor carb, fat, and protein intake.
    • Prep meals in advance to avoid temptation.
  3. Grocery Shop Smart:
    • Stock up on keto-friendly foods and clear out high-carb items from your pantry.
  4. Hydrate:
    • Drink plenty of water to prevent dehydration and combat the “keto flu” (temporary symptoms like fatigue, headache, or nausea).
  5. Consider Electrolytes:
    • Add salt to your food and include magnesium- and potassium-rich foods (spinach, avocados) to balance electrolytes.
  6. Gradual Transition:
    • If reducing carbs drastically feels overwhelming, taper off over a week or two.
  7. Test for Ketosis:
    • Use urine strips or a blood ketone meter to check if your body has entered ketosis.

Common Challenges and Tips

  1. Keto Flu:
    • Stay hydrated and increase salt intake.
  2. Plateauing:
    • Reassess your macros and reduce calorie intake if necessary.
  3. Social Settings:
    • Plan ahead by checking menus or bringing keto-friendly options to gatherings.

Example One-Day Keto Meal Plan

  1. Breakfast:
    • Scrambled eggs cooked in butter with spinach and avocado.
  2. Lunch:
    • Grilled chicken salad with olive oil dressing and a sprinkle of cheese.
  3. Snack:
    • Handful of macadamia nuts.
  4. Dinner:
    • Pan-seared salmon with asparagus and a side of cauliflower mash.
  5. Dessert:
    • A square of dark chocolate or keto-friendly cheesecake.

Starting the keto diet may feel like a big change, but with proper preparation and commitment, it can become a sustainable lifestyle. Let me know if you’d like more personalized advice or resources!