Keto Diet For Dummies Cheat Sheet - dummies (2022)

By: Vicky Abrams and Rami Abrams and

Updated: 01-19-2022

From The Book: Keto Diet For Dummies

Keto Diet For Dummies

Keto Diet For Dummies Cheat Sheet - dummies (1)

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If you’re thinking about starting the keto diet, you need to get ready! A keto diet for beginners checklist can help ensure you’re on track to reach your goals. It’s easy to fall into a rut with any diet, so be sure to branch out with some of the suggestions here for keto diet foods — including snacks and alcoholic drinks.

A checklist for getting started on keto

The ketogenic diet (keto for short) is all about going low carb — very low carb. If you’re thinking about trying keto, you need to get ready.

Keto Diet For Dummies Cheat Sheet - dummies (2)

The following keto diet for beginners checklist is a great place to start.

  • Prepare the kitchen. When you’re making a drastic diet switch like keto calls for, you’ll want to rid your fridge, freezer, and cabinets of anything you can’t eat. This can take some time; you’ll find hidden carbs in foods you never imagined would hide them. Dedicate an afternoon to going through all your food stock and eliminating things you can’t have.

If you have roommates or family members who won’t be joining you on your keto journey, think of creative ways to divide foods you can eat from those you can’t. Reorganize your cabinets into “low-carb” and “regular” categories; this way, when you go to prep food, you’ll only have to look at ingredients you can have, eliminating the majority of the temptation.

  • Prevent keto flu. Many first-time ketoers experience what is known as the keto flu when they first begin to transition off of carbs and onto a diet centered on healthy fats. As glucose and glycogen are eliminated from your system, they carry with them quite a bit of water weight and electrolytes and can create flu-like symptoms for a few days. Although keto flu isn’t an uncommon symptom of transitioning from a high-carb standard American diet to a low-carb diet, but the symptoms can be lessened or even avoided altogether. If you stay hydrated, keep your electrolytes up by taking a good multivitamin, and ensure that you’re getting enough rest every night, your transition can be so smooth that it’s barely noticeable.
  • Transition well. Think of going from a standard American diet to keto as scaling a 10-foot wall; if you eat a high-carb diet through Sunday and go completely low-carb on Monday, it’s going to be quite an adjustment. If you begin adding in more healthy fats and slowly decreasing your carbs in the week leading up to your official keto start date, however, you’ll find that it’s like building a staircase for the wall — each step is that much easier.

Because you’re avoiding sugar, you’ll notice a distinct decrease in the amount of sweetness in your diet. Make a list of keto-friendly desserts that will keep you on track with your diet, but allow you to satisfy that sweet tooth when you have cravings.

  • Remember what to subtract (carbs) and what to add (fats). Keto is a full diet transformation, and sometimes it can be easy to focus on only what you need to take away (carbs) or on what you’re adding (fats). You have to balance both: If you only subtract carbs, you’re going to be ravenous all the time, and that will eventually lead to uncontrolled snacking, which is almost certain to throw you out of ketosis. If you focus only on adding fats, you may not get your carb count low enough, and this could interfere with — or even completely stop — your weight loss.
  • Know what to measure and what to ignore. Multiple studies have confirmed that when people pay attention to what they eat (by counting calories or watching their macros, for example) and how much they weigh (by stepping on a scale regularly), their weight loss efforts are much more successful. However, it’s possible to focus on the numbers too much and let it control you — remember to avoid this.

Your hydration level can cause weight to fluctuate by up to 3 or 4 pounds a day, so if you’re stepping on the scale every morning, keep that in mind. If you’re measuring ketones, don’t forget that urine strips test for excess ketones, so it’s possible to have a very slight indicator, or even none at all, and still be in ketosis (when your body is metabolizing fat for fuel instead of using carbs/sugar). Remember that all of these numbers are indicators and are useful for tracking progress over the long term, but don’t let any particular statistic discourage you in the short term.

  • Tell your family and friends. Starting this incredible journey is exciting, and you should want to tell people! Other than just sharing something you’re pumped about, though, there are other advantages to telling family and friends about your diet. First, it will help keep you accountable — if everyone around you knows what you’re starting, you won’t be as tempted to cheat. Second, it will make the inevitable dinner party or double date less awkward if you wait until then to let them know you have dietary restrictions.

Don’t be ashamed of what you’re doing — own it! This is an excellent step toward better health, and you should be completely excited about going keto!

(Video) Low-Carb Cheat Sheet

Keto-friendly foods

Keto-friendly foods are plentiful and delicious, but sometimes it helps to have a quick-reference guide to what you can and can’t eat. To get you started, here are some of the major food categories that will make up your diet on keto:

  • Healthy oils and fats: Butter, olive oil, avocados, fish oil, flaxseed, chia seed, coconut oil, and even lard and bacon fat.
  • Seafood and fish: Virtually anything in this category is good, just be careful of how it’s prepared (for example, breading is filled with carbs). Wild-caught seafood is the best! Keep your eyes peeled for tuna, tilapia, salmon, shrimp, cod, octopus, halibut, and bass, among others.
  • Meats: Any kind of meat is fine, including chicken, lamb, venison, pork, and beef. If you have the option, choose grass-fed meat whenever you can.
  • Vegetables: All the non-starchy vegetables are approved for keto. Avoid potatoes, large tomatoes, and corn. Instead, focus on broccoli, cauliflower, spinach, yellow squash, mushrooms, cucumbers, cherry tomatoes, spaghetti squash, zucchini, onions, and garlic.
  • Eggs: These are some of your best friends, and don’t think you’re limited to just the whites! The whole egg is fair game here, and the yolk adds phenomenal flavor!
  • Dairy (especially full-fat): Milk itself has sugar and should be limited, but most other forms of dairy are keto-approved with no limitation. Various cheeses (especially hard ones), heavy cream, unsweetened yogurt, and butter are very common options on keto. Unsweetened almond milk is an excellent replacement for regular cow’s milk.
  • Nuts and seeds: Be careful not to overindulge, but walnuts, almonds, cashews, sunflower seeds, and macadamia nuts are tasty treats you shouldn’t hesitate to include in your diet!
  • Flour replacements: Don’t give up baking just because you’re going low-carb! Explore options like almond meal, flaxseed meal, almond flour, and coconut flour.
  • Berries: Most fruit isn’t on the approved list, but many kinds of berries are! You still need to limit the amounts, but strawberries, raspberries, blueberries, and blackberries are all good. On a related note, lemons and limes are also keto-approved, so use those to add some tartness to your new way of eating!
  • Sugar alcohols and other sweeteners: Some of the best artificial sweeteners include monk fruit, erythritol, stevia, Truvia, and xylitol. Each of these varies slightly in its properties, so you may need to choose one for your morning coffee and a completely different one for baking.

Keto-friendly snacks

Having a comprehensive list of snack options goes a long way toward preventing you from cheating on your diet. Here are two lists, one that requires no preparation and another that takes just a little bit of upfront effort.

(Video) Ketogenic Diet Food List: Cheat Sheet (PDF) by Dr.Berg

No-prep-required snacks

  • Seeds
  • Pork rinds
  • Hummus
  • Full-fat Laughing Cow cheese
  • Seaweed
  • Dark chocolate
  • String cheese
  • Moon cheese
  • Omega PowerCreamer
  • Cocoa nibs
  • Jerky (just make sure the one you choose is sugar-free!)
  • Cherry tomatoes
  • Nuts
  • Avocados
  • Pickles
  • Quest bars
  • Sardines
  • Olives
  • Nut butters

Some-prep-required snacks

  • Bulletproof coffee
  • Cold cut roll-ups
  • Green bean fries
  • Chocolate avocado pudding
  • Hard-boiled eggs
  • Jalapeño poppers
  • Guacamole
  • Keto lava cake
  • Bacon
  • Cream cheese celery
  • Kale chips
  • Frozen berries
  • Chocolate bark
  • Protein shakes
  • Cucumber boats
  • Sugar-free ice cream

Keto-friendly alcoholic drinks

Alcohol and the keto diet can mix — in moderation. Alcohol, like fat, carbs, and protein, is also a source of energy. In fact, alcohol gives you 7 calories per gram, making it more energy dense than both protein and carbs! These are empty carbs, however, and although they can provide a short-lived burst of energy, you’re not getting any nutrients, vitamins, or minerals from them. The body doesn’t consider alcohol to be an essential macronutrient, so the liver treats this fourth “macro” a bit differently than the others.

Like most things keto, alcohol consumption is about more than just the carb count. Because the ketogenic diet is so firmly rooted in science, the more you understand how your body’s biological processes are designed to work, the better off you’ll be. You should consider three main effects: what alcohol does to your carb count, what it does to your hydration, and what it does to your metabolism.

The easiest factor to calculate is your carb count: You can look at a bottle of your favorite mixer and easily discover how many carbs you’ll be consuming with each margarita. These add up quickly, but we’ve got some great tips to stretch your allowed carbs to their absolute limits.

The second-easiest aspect of alcohol to understand is how it affects your hydration levels. Alcohol dehydrates you, pure and simple. Plan on consuming at least twice the amount of water as the number of alcoholic beverages you’ll drink to maintain where you want to be hydration-wise.

Finally, understanding how alcohol affects your weight loss at a biological level is critical. Although alcohol is only toxic in extremely high amounts, the body views it as a toxic macronutrient and will shut down all other digestive processes to metabolize the alcohol and get it out of your system. This is good news to some degree, because metabolizing alcohol is what gives you that “buzzed” feeling.

When you’re on a high-carb diet, much of the glycogen stores in your body are housed in the liver, where they’re being metabolized along with any alcohol you consume. Because so much is going on, you’ll metabolize alcohol more slowly and you won’t notice the effects as quickly. When you’re in ketosis, however, you’ve cleared out those obstacles and will begin feeling the effects of alcohol much more rapidly.

This isn’t good news, however, if you’re trying to lose a significant amount of weight and you’re used to a regular nightcap. Because the body shuts everything else down to metabolize the alcohol, every 24 hours you’re essentially stopping your body’s fat-burning abilities, interrupting the process not only at that moment but also preventing yourself from building up any momentum. This can severely slow your weight loss efforts.

Another thing to consider is how alcohol affects your thought processes. We know that alcohol lowers inhibitions and impairs judgment, making the likelihood that you’ll cheat on your carbs much higher without being intentional about it. Studies have also shown what will likely come as no surprise to you: When you’re intoxicated, you crave high-carb, empty-calorie “filler” foods rather than healthy choices — it’s no wonder that Taco Bell and Little Caesars are open after last call, but few salad bars are.

Drinking in moderation is the key. Understanding what each drink “costs” you in terms of carb counts, hydration, and how it affects your metabolism will help you make educated decisions and keep you on the right track to achieving your weight loss goals.

Lean toward the low-carb alcoholic drinks

A range of alcohols are available that are very low-carb or don’t have any carbs at all. These are your best bet to stay in ketosis:

  • Hard liquors: These include tequila, rum, vodka, gin, and whiskey, which are all carb-free. Hard liquors are excellent options for the keto dieter on occasion. You can feel free to add low-carb mixers to these, like seltzer water or even Wave Soda.

Keto Diet For Dummies Cheat Sheet - dummies (3)

(Video) What The Keto Diet Actually Does To Your Body | The Human Body
  • Dry wines: Both red and white dry wines contain about 3 to 4 grams of carbs in a typical 5-ounce glass. Luckily, you’ll be able to enjoy a toast or two of these keto-friendly options when the occasion arises. Some of the best choices for red wine are Cabernet Sauvignon, Pinot Noir, and Merlot. Pair these with a steak, and you’ll be sure to enjoy your night out! Approved white wines include Pinot Grigio, Sauvignon Blanc, Chardonnay, Riesling, and Champagne.
  • Light beers: These are generally around 3 grams of carbs per 12-ounce bottle or can as well. They’re light on carbs and flavor, which is great if you want a mild taste. Although light beers were first introduced to the market decades ago (and trust us, the first attempts were truly horrible), brewers have made incredible strides in preserving taste and full-bodied integrity. Some of the more popular options we’ve found include Bud Select 55, Bud Select, MGD, Rolling Rock Green Light, Michelob Ultra, Miller Lite, Natural Light, Michelob Ultra Amber, Coors Light, Amstel Light, and Bud Light.

Avoid the high-carb drink options

People often forget the amount of sugar that many mixed drinks have, which can quickly destroy an otherwise keto-friendly lifestyle. Don’t let a night out ruin an excellent start to your keto journey.

Drinks that include soda, juice, or other sugars, including the following, should be avoided:

  • Sweet wines, such as Moscato, port, sherry, dessert wines, sangria, and Zinfandel
  • Sugary mixers, like triple sec, whiskey sour mix, blue curacao, grenadine, margarita mixes, and simple syrup
  • Flavored alcohols, including coconut rum, peach or peppermint schnapps, and Baileys Irish Cream
  • Juices, such as cranberry, orange, pineapple, tomato, apple, clamato, blueberry, and grapefruit
  • Energy drinks, such as Red Bull
  • Sodas, which can raise your glycemic index even if you’re choosing a low-calorie diet option
  • Liqueurs, such as amaretto, Kahlúa, sambuca, Campari, Cointreau, and Frangelico
  • Fruit add-ins, including cherries, orange slices, pineapple wedges, and various berries
  • Wine coolers
  • Regular beers

How to choose a keto-friendly alcohol chaser

Few people are hardcore enough to enjoy straight alcohol, so in addition to the mixers listed earlier, it isn’t uncommon to use a chaser. Many of the more popular chasers, such as soda or beer, have a high amount of carbohydrates.

Some keto-approved options are

  • Seltzer water
  • Flavored seltzer water
  • Diet tonic water
  • Diet flavored bubbly water
  • Stevia or erythritol (if you’re drinking at home — you’ll get a weird look if you ask a bartender for these)
  • Zero-sugar drinks, such as Red Bull Sugar-Free, Bai5 sweetened with erythritol, diet sodas, and sugar-free Monsters
  • Stur (but avoid the ones with aspartame)
  • Mio Water Enhancement

How to deal with a hangover on the keto diet

Depending on how much you’ve had to drink, the morning after could be a non-event or a significant roadblock. Coping with a hangover and staying in ketosis is relatively straightforward: Drink more water. When you’re done with that, drink some more water. After you’ve knocked that out and want a change of pace for your day, well, drink more water.

Taking aspirin won’t hurt you at all, so if it feels like there’s an army of dwarves hammering inside your skull, don’t hesitate to pop a few. In the meantime, however, continue drinking water!

You don’t have to give up alcohol to go keto. The two can mix if you’re smart about it. Make sure to be smart about which drinks you choose so it doesn’t cause undue damage to your keto journey.

About This Article

This article is from the book:

  • Keto Diet For Dummies ,

About the book authors:

Rami and Vicky Abrams are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded Tasteaholics.com, a leading low-carb lifestyle blog; Total Keto Diet, one of the most popular keto apps; and So Nourished, Inc., a low-carb product company, to help share its health benefits around the world.

(Video) Keto Diet Cheat Sheet Is Useful For Beginners With A High-Level Action Plan & Ensure You Are In ...

This article can be found in the category:

  • Keto Diet ,
(Video) 8 Easy Facts About Keto Diet For Dummies Cheat Sheet Shown

FAQs

What is the biggest mistake people make on keto diet? ›

You're eating too much saturated fat. One of the common keto diet mistakes that people make is eating too much saturated and trans fats. Yes, the keto diet is a high-fat diet, but there is still a difference between the types of fats that you should eat.

What is a simple explanation of the keto diet? ›

What Is It? “Ketogenic” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.

What can I eat on keto for breakfast? ›

What to Eat for Your Keto Breakfast
  • Veggie Omelet. 1/10. ...
  • Avocado. 2/10. ...
  • Crustless Quiche. 3/10. ...
  • Sausage. 4/10. ...
  • Greek Yogurt Parfait. 5/10. ...
  • Macadamia Nut Pancakes. 6/10. ...
  • Bacon and Eggs. 7/10. ...
  • Flaxseed Porridge. 8/10.
2 Nov 2021

What I eat in a day on keto? ›

A ketogenic diet should consist of about 60–80% fat, 10–30% protein, and no more than 5–10% — or 20–50 grams — of carbs per day. Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.

What happens if you don't drink enough water on keto? ›

It's crucial to manage your electrolyte levels on keto. If you don't, electrolyte deficiencies will manifest as symptoms like headaches, low energy, or muscle cramps. And drinking more water will only make the symptoms worse.

Is cheese OK on keto? ›

All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.

What's the hardest day of keto? ›

With a Thursday start day, the toughest days fall on Saturday and Sunday which can give your body and brain a bit more grace throughout the transition (this advice applies to the M-F worker bees, of course feel free to adjust your start day to best accommodate your schedule).

How much water should I drink on keto? ›

How Much Water Should You Drink on Keto? According to scientific research, it is recommended that people opting for Keto should opt for a minimum of 64 ounces of water daily. In fact, 11 glasses of water per day for women and 16 glasses for men are highly recommended.

What happens the first two weeks of keto? ›

You'll Feel Sluggish and Tired in the First Two Weeks of Keto (Keto Flu) The infamous Keto Flu. Many people feel sluggish, tired, and weak when transitioning to a Keto diet. It's because your body is used to running on carbs and you've taken that fuel source away.

What fruits can I eat on keto diet? ›

9 Nutritious Keto-Friendly Fruits
  • Avocados. Though avocados are often referred to and used as a vegetable, they're biologically considered a fruit. ...
  • Watermelon. Watermelon is a flavorful and hydrating fruit that's easy to add to a ketogenic diet. ...
  • Strawberries. ...
  • Lemons. ...
  • Tomatoes. ...
  • Raspberries. ...
  • Peaches. ...
  • Cantaloupe.
18 Mar 2020

Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What is the downside of keto diet? ›

Three cons

Giving up whole grains, beans, fruits and many veggies can cause nutrient deficiencies and constipation. Common short-term side effects include fatigue, headache, brain fog and upset stomach, aka “keto flu.” Long-term health risks include kidney stones, osteoporosis and liver disease.

How many eggs can you have per day on keto? ›

Eggs form a key component of the Keto diet, with wellness site Healthline suggesting people following the plan should look to eat at least six whole eggs per day. Packed with nutrients, eggs are widely available and versatile.

How many eggs can I eat for breakfast on keto? ›

It is a radical number for many people, and it also means that you will only be eating eggs the whole day, which is possible but not very good. As eggs are a keto-friendly food, you can include 3 to 6 eggs in your daily diet instead of eating eggs the entire day.

Are scrambled eggs good for keto diet? ›

Are scrambled eggs keto-friendly? Yes, scrambled eggs are a great way to start the day when you are on a keto diet! One egg boasts 7 grams of protein, 5 grams of fat, and just . 6 grams of carbs, making it an excellent option for a keto diet.

How many times do you eat a day on keto? ›

Some people swear by three square meals a day while others prefer five or six small meals. And while similar diets such as Whole30 frown upon snacking throughout the day, some have found success eating three moderate meals a day and two small snacks.

Are bananas keto? ›

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

How can I speed up weight loss in ketosis? ›

How Do I Maximize My Weight Loss On Keto: Tips To Break The...
  1. The Amount Of Protein Consumed.
  2. Consumption Of Plenty Carbohydrate.
  3. The Number Of Calories Consumed Per Day.
  4. Consume A Variety Of Snacks.
  5. Stress.
  6. Medical Conditions.
  7. Alcohol Consumption.
  8. Lack Of Exercise.

Can I have tomatoes on keto? ›

Tomatoes are different from other fruit

However, unlike other fruit, they're considered keto-friendly. That's because tomatoes contain around 2–3 grams of net carbs per 3.5 ounces (100 grams) — or up to 10 times fewer net carbs than most fruit — regardless of their variety ( 5 , 7 , 8 , 9 , 10 ).

Is tuna keto diet friendly? ›

Tuna is naturally low in carbs, making it great for the keto diet, but is also low in fiber. This means it's less likely to fill you up on its own, so you'll need to pair it with healthy vegetables. Thankfully, we have 30 irresistible keto tuna meals that will help you benefit from all that tuna has to give.

Can you eat bacon and eggs on keto? ›

Bacon & Eggs are low in net carbs but they should still be avoided on keto because they contain unhealthy ingredients like sugar and sodium nitrite.

What happens on the first 3 days of keto? ›

When you first start keto dieting, the first day will probably feel great, but eventually, about 2 to 3 days later, the mental and physical fogginess will hit. You may find yourself staring at the wall for extended periods of time, feeling half-drunk, and being unproductive at work.

Does coffee count as water intake? ›

“The best way to hydrate is always to drink water, but coffee lovers can definitely count their coffee toward their eight daily cups of fluid,” DeWolf says.

How soon do you see results from keto? ›

Generally, you'll need to adhere to a caloric deficit of around 500 calories per day. At this rate, you should start to see noticeable weight loss after anywhere from 10 to 21 days. Some may meet their weight loss goals sooner, while others may take a bit longer.

Is popcorn keto friendly? ›

Popcorn is a nutritious whole-grain snack loaded with fiber. It's filling but low in calories and contains more nutrients and fewer net carbs than other popular snacks like chips and crackers. Overall, popcorn can be a healthy addition to a keto diet — especially if you limit other high-carb foods.

Is Bacon keto friendly? ›

Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.

Are carrots keto? ›

"Carrots can be eaten on a keto diet, but in smaller quantities because they're higher in sugar than leafy greens," says Abby Langer, R.D., author of Good Food, Bad Diet. Since sugar counts as carbs on the keto diet, your average 1 cup of carrots has 12 grams of carbs, 4 of which are fiber.

How much weight can I lose in a month on keto? ›

Weight-loss one month into the ketogenic diet

He notes that obviously there are many factors that impact weight loss, but after about a month, the body becomes more fat-adapted and becomes more efficient at burning fat as fuel. Dr. Seeman says for her patients, the average weight loss is 10-12 pounds the first month.

What happens on 3rd week of keto? ›

Many people report that they have begun losing weight by week 3, but if you haven't don't get discouraged; it will come soon. By week 3 many people are able to think more clearly, sleep more deeply and report having more energy. Again, if you're not there yet, don't despair, just know that's coming soon.

How much can I lose on keto in 2 weeks? ›

Phase 2 of Keto Weight Loss

You can test your body's level of ketones to determine whether or not you're in ketosis. During this fat-burning stage, you can expect to lose 1-2 pounds per week. You'll also begin to feel less hungry in this stage because the fat you're consuming will make you feel more full.

Why do you poop less on keto? ›

Most people poop less when they're on keto diet because the body has less fibrous waste to expel.So, how often should you be pooping on keto? Once per day or more is a nice frequency to shoot for. Your bowel movements should be just as easy — if not easier — than they were on your previous diet.

Is lemon water keto? ›

Lemon water is keto friendly so you can enjoy it while on keto. Aside from being low in fat, it is also low in carbs. Furthermore, it has no harmful or non-keto ingredients like artificial sweeteners.

Can you do keto without exercise? ›

The short take. In the shortest possible terms: yes. Keto diets definitely work without exercise. In fact, many personal trainers and nutritionist would not recommend the keto diet if you were about to embark on a hard training programme.

What foods put your body in ketosis? ›

Eating a diet rich in fat while also limiting carbs prompts your body to burn fat, rather than glucose, for fuel. That's the basis of ketosis. People following a ketogenic diet get 75% of their calories from fats, which ideally should come from avocado, nuts, olive oils, and other unsaturated, or healthy, fats.

How do you know if keto is working? ›

Test Your Ketones

You can find out how much ketosis is going on in your body by testing for ketones in your blood or urine. You can buy test strips to check your pee at home. Some blood sugar meters can measure ketones in your blood.

Can you eat onions on keto? ›

Luckily, onions can fit into any diet because of their nutrients, low calories, fiber and flavor – even Keto.

What can't you eat while on keto? ›

List of Foods You Can't Eat on the Keto Diet:
  • Grains.
  • Starchy vegetables and high-sugar fruits.
  • Sweetened yogurt.
  • Juices.
  • Honey, syrup or sugar in any form.
  • Chips and crackers.
  • Baked goods including gluten-free baked goods.
14 Sept 2022

Can you eat bananas on keto? ›

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

What fruit can I eat on keto? ›

9 Nutritious Keto-Friendly Fruits
  • Avocados. Though avocados are often referred to and used as a vegetable, they're biologically considered a fruit. ...
  • Watermelon. Watermelon is a flavorful and hydrating fruit that's easy to add to a ketogenic diet. ...
  • Strawberries. ...
  • Lemons. ...
  • Tomatoes. ...
  • Raspberries. ...
  • Peaches. ...
  • Cantaloupe.
18 Mar 2020

What happens when you start keto? ›

Some symptoms you may begin to experience are headaches, fatigue, muscle aches, nausea, brain fog, and irritability. If you find yourself suffering today, remember that this is usually temporary, normal, and it'll soon pass!

What fruits should you avoid on keto? ›

Here's a list of fruits to avoid on a Keto diet:
  • Apples (don't be surprise)
  • Grapes.
  • Bananas.
  • Dates.
  • Mangoes.
  • Peaches.
  • Pineapples.
  • Raisins.
14 Jul 2020

Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Can you eat any potatoes on keto? ›

It may be obvious that white potatoes are too starchy to fit on keto, but so, too, are sweet taters, no matter how you prep them.

How many boiled eggs can you eat on the keto diet? ›

Eggs form a key component of the Keto diet, with wellness site Healthline suggesting people following the plan should look to eat at least six whole eggs per day. Packed with nutrients, eggs are widely available and versatile. Plus eggs have often been labeled a superfood for their many benefits.

Is popcorn keto-friendly? ›

Popcorn is a nutritious whole-grain snack loaded with fiber. It's filling but low in calories and contains more nutrients and fewer net carbs than other popular snacks like chips and crackers. Overall, popcorn can be a healthy addition to a keto diet — especially if you limit other high-carb foods.

Can you eat tomatoes on keto? ›

Yep! Most raw tomatoes have less than 4 net carbs in a 100-gram (g) serving. So, you can totes eat tomatoes while on a keto or low carb diet.

Can I eat hamburger on keto? ›

It's not too good to be true—ground beef is totally keto-approved! The low-budget meat you know and love can be incorporated into SO many keto recipes, whether you're in the mood for a hearty dinner, a light lunch, or just a snack (fat bombs, we love you).

Can I eat carrots on keto? ›

"Carrots can be eaten on a keto diet, but in smaller quantities because they're higher in sugar than leafy greens," says Abby Langer, R.D., author of Good Food, Bad Diet. Since sugar counts as carbs on the keto diet, your average 1 cup of carrots has 12 grams of carbs, 4 of which are fiber.

Can you drink milk on keto? ›

Dairy milk is also high in carbs, so it's not keto-friendly. Skip (or at the very least, limit) diet drinks, too, says Jill Keene, RDN, who's in private practice in White Plains, New York.

What color is your pee when in ketosis? ›

Ketone urine strips are dipped into urine and turn various shades of pink or purple depending on the level of ketones present. A darker color reflects higher ketone levels.

Will keto get rid of belly fat? ›

Interestingly, a ketogenic diet is a very effective way to lose belly fat. As shown in the graph above, a ketogenic diet reduced total weight, body fat and abdominal trunk fat much more than a low-fat diet did ( 11 ).

Do you pee a lot when in ketosis? ›

You may urinate more than normal.

Masson also said that your kidneys pump out more fluid and electrolytes when your body is in ketosis. This may affect your bladder and cause you to urinate more often, she said.

Videos

1. free book Keto Diet For Dummies
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2. keto cheat sheet for beginners | keto cheat sheet magnets #Shorts
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3. Instant Speed Reading Cheat Sheet - Hacks For Dummies
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4. Keto Cheat Sheet - Do Calories Matter on Keto Diet
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5. Ketogenic Diet Plan for Beginners - Dr. Berg
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