Starting a ketogenic diet can be very daunting at first, so much so that many suggest you begin with a week of moderate-carb eating to help temper the severity of keto flu symptoms. Your body has to adjust to a new energy source (ketones instead of glucose), and your mind and your habits have to adapt too. That is where keto cheat sheets come in. Ours feature some quick food lists and substitution charts you can bookmark, print out, or refer back to until you know your keto foods from A to Z and from noon til night.
The ketogenic diet, aka keto diet, is a weight-loss strategy that leads to rapid yet safe body fat loss and can help improve your blood sugar levels and insulin sensitivity (two risk factors for type 2 diabetes). The keto diet is based on macronutrient ratios of your caloric intake: you should aim for getting 75% of your calories from healthy fats, 20% from protein, and 5% or less from carbohydrates. This is how you portion out a high-fat, moderate-protein, low-carb diet.
When your net carbs go over even a little bit each day, it takes you that much longer to reach a state of ketosis, meaning more time spent with keto flu symptoms like brain fog and keto breath. Luckily we’ve created some keto cheat sheets you can refer to as you get started, in the hopes that they’ll help you reach ketosis faster.
When it comes to keto-friendly meal plans, many first timers don’t know how to create keto recipes as easily as they can create a pasta dish or microwave a TV dinner.
We’ll start first with the whole foods that are safe to eat on keto. For keto substitutions that may be more helpful for meal planning, skip to the next section, but if you’re hungry right now and just don’t want to slip, here’s your ketogenic diet food list.
So many dairy products are full of healthy, natural fats, not to mention calcium. If you love cheese, you may find switching to keto an easier transition than most. Keto dairy foods include:
You’ll want to avoid whipped cream and flavored yogurts because of their sugar content—just be sure to check the labels for any unwanted additives before you buy.
Here’s where your moderate protein comes in. Keto-friendly meats and animal products include:
So long as you eat your meats plain (not breaded, glazed, cured with honey or sugar, etc.), you’re good on just about any available meat.
The darker the berry, the sweeter the juice, and the more antioxidants you’re likely to find as well. If you miss sugar while on keto, try replacing it with the natural sweetness of fresh or dried fruits.
Other fruits like mangoes and oranges, while not bad for you, are higher in sugar, and therefore carbs, than the others. They’re not forbidden, but keep an eye on how often you eat them.
Here’s where you’ll get your vitamin K while on keto.
A quick rule is that dark, leafy greens are always good, while some vegetables are starchy and should be kept to a minimum (like carrots, corn, yams, potatoes, and squash).
Nuts are full of healthy fats, and seeds are a food that humans almost never get enough of in today’s modern world. Here are the ones you should look for on keto.
Cashews are a little bit higher in carbs than you may prefer, but if you find them in a trail mix you don’t have to spit them out, just try not to feast on them.
Here are some keto-friendly desserts and snacks you may not have thought of yet.
Just watch out for added sugars and you can still enjoy desserts.
Now you’ve got your list of keto-friendly foods that you can eat on the fly, but what about the foods you put on your shopping list? What if you don’t want to forage for nuts and berries all day, but instead wish to sit down and make a real keto meal plan? Well, here’s a list of keto diet foods that you can substitute in for some of the ingredients you’d otherwise have to say goodbye to.
Now on to lunch options for keto, with ideas for foods you can pack or buy if you’re on-the-go.
To end your perfect keto day, here are the substitution tricks for dessert.
You’re now armed with two keto food lists to help take the guesswork out of living your new keto lifestyle. Be sure to check out these tips for keto diet adherence as you begin this journey to burn fat like it’s your job, and rest assured that once you reach ketosis, your energy levels will improve and your physique will be on fire!