What to Eat on Keto Diet If You’re New To It

Starting a new food journey can be exciting but also a bit nerve-racking. More so, if you have decided to incorporate a change but don’t know where to begin. Read on to learn more about the keto diet and what to eat if you’re new to it. 

a glass jar filled with keto trail mix, next to some nuts and chocolate chips on the table

The ketogenic diet, more commonly known as the keto diet, is a high-fat, adequate-protein, low-carbohydrate diet popular amongst health-oriented people. It offers several potential benefits, such as substantial weight loss, but as with any other diet, you should carry out your research before diving into it to ensure it’s the right fit for you. 

 

WHAT IS A KETO DIET?

When you embark on the keto diet, you drastically cut down on carbs and replace them with fat, which sends your body into a metabolic state called ketosis. What this means is, with fewer carbs entering your system, your body will shift from relying on sugar (glucose) to relying on ketone bodies, which your liver produces from stored fat. In short, a lower carb consumption will lead to an increase in fat, which is burned for energy.

According to the US National Library of Medicine, a standard keto diet generally contains 70% fat, 20% protein, and only 10% carbs. With that being said, it can be tricky at first to create a meal plan that guarantees that you consume the right food. 

 

a large skillet filled with radishes, peppers, onions, and eggs

WHAT TO EAT ON A KETO DIET

  • fatty fish – salmon, tuna, mackerel, anchovies and sardines. Other seafood, including shrimp, clams, mussels, octopus, oysters, squid should be consumed minimally as they are high in net carbs. 
  • meat – beef, lamb, pork, and poultry
  • cheese – unprocessed cheeses like cheddar, goat, cream, brie, or manchego
  • eggs – pastured or omega-3 whole eggs
  • butter and cream – grass-fed butter and heavy cream
  • healthy oils – coconut oil, avocado oil, and virgin olive oil
  • low carb vegetables –such as tomatoes, green vegetables, cauliflower, eggplant, and peppers
  • avocados – whole avocados or freshly made guacamole
  • nuts and seeds – chia seeds, walnuts, sesame seeds, almonds, pumpkin seeds, etc.
  • condiments – salt, pepper, herbs, and spices

 

WHAT TO AVOID ON A KETO DIET

  • sugary food – cookies, cakes, soda, ice cream, sweets, etc.
    starchy food –
    porridge, rice, pasta, potatoes, etc.
  • sugary food – cookies, cakes, soda, ice cream, sweets, etc.
  • starchy food – porridge, rice, pasta, potatoes, etc.
  • beverages – sports drinks, cocktails, lemonade, etc. (high in sugar)
  • legumes – kidney beans, lima beans, chickpeas, etc. (high in carbs)
  • vegetables – sweet potatoes, yams, cassava, etc. (high in carbs)
  • fruits – mango, peaches, pineapples, etc. (high in sugar and carbs)
  • low-fat dairy products

 

two healthy low carb taco bowls

MORE YUMMY KETO COOKING RECIPES TO TRY

We have 70+ keto breakfast, lunch, dinner, dessert and snack recipes to choose from.

 



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