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Congrats on taking the first step to learning more about the keto diet!


What is the keto diet?

The keto diet can go by a few different names: low-carb diet, ketogenic diet, Atkins diet, and low-carb high-fat (LCHF) diet. The main take away is that it’s a dietary lifestyle that cuts down carbohydrate consumption. It’s a “way of eating” that tells the body to use fat (ketones) instead of sugar (glucose) for fuel. We will teach you how to easily start the keto diet below.

So why cut carbs?

Removing simple carbohydrates like sugar, bread, and pasta while subbing in meat, nuts, cheese, low-starch plants, and seeds, eliminates around 300 carbohydrates (what the average American eats daily) to as little as 20 total carbohydrates per day. That’s a huge change! 😱

By reducing carbs and replacing them with fat, this forces the cells of the body to use ketones for fuel instead of glucose. I like to think of it as selecting high-octane over regular fuel for your body. The focus of the diet is changing the fuel source, not necessarily calorie restriction, which is the basis for most other weight-loss diets.

This process results in weight loss, improved brain function & performance, and just an overall feeling of wellness — both physically and mentally!

While we’re obviously big fans of the keto diet at Hip2Keto, we completely understand that it’s not for everyone. And before you start any weight loss or health journey, it’s in your best interest to speak to your physician. It’s the safe and smart thing to do.


Challenge yourself!

Want to start out on the right foot? Give our 30-Day Keto Challenge a try!

The FREE 30-Day Keto Challenge was designed with YOU in mind to help you reach your wellness goals with a fun and engaging challenge. In this series, we share helpful keto tips and tricks, insightful reads from our Keto Nutritionist, weekly meal plan ideas, meal prep tips, and delicious dining out advice.

Sign up for free here!

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Get more out of your Keto experience and chat daily with Collin!

You’ll be so excited to learn that Hip2Keto text messaging with Collin is now available! You can ask any questions you have. Plus, if you want the latest recipes our team is developing, are curious about her keto lifestyle, or what she’s ordering when she eats out – now you can hear it all directly from her!

You can also ask me any keto-related questions or just chat about this month’s keto book club. Really she’s up for any keto chats as she’s truly so passionate about this way of eating and wants to be your personal keto coach and friend. Yay! 


Coffee with Butter

What are some of the benefits of eating a high-fat diet?


holding opened up avocado

What can I eat on a keto diet?

Changing up your food lifestyle can seem overwhelming. Cutting out certain fruits and vegetables and replacing them with fat-filled foods like bacon, cream, and ribeye steaks can get a little confusing as well.

To help get you started, we’ve put together a ketogenic diet food list just for you! All these items fit perfectly within the 5% carbohydrate guidelines most keto dieters adhere to, as well as low-carbers following older Atkins plans (think 1972).


Eat from any of the following food groups:

The Best Way to Cook Steak

MEAT

Watch for meats with added high-carb fillers like hot dogs, sausage, meatballs, and cold cuts.


placing pesto on the salmon

FISH & SEAFOOD

All fish, including:

  • Salmon
  • Tuna
  • Oil-packed and smoked varieties
  • Shrimp (non-breaded)

*Most shellfish is fine for keto but watch for higher carb counts in clams and mussels. Always avoid breaded fish and seafood that is pre-made due to possible high carb content. When in doubt, check the food label if buying in store.


holding keto chicken wing

POULTRY

  • Duck
  • Turkey
  • Chicken
  • Anything with wings
  • But no stuffing

You can also eat the eggs that come from these animals in any prepared fashion, such as hard-boiled, fried, scrambled, poached, or omelet.


keto vegetables — table full of fresh keto produce

VEGETABLES

  • Artichokes
  • Asparagus
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Chicory
  • Chinese Cabbage
  • Chives
  • Cucumber
  • Eggplant
  • Endive
  • Escarole
  • Fennel
  • Green Beans
  • Jicama
  • Kale
  • Lettuce
  • Mushrooms
  • Olives (green or black)
  • Peppers
  • Pickles
  • Parsley
  • Peppers
  • Radishes
  • Scallions
  • Spaghetti Squash
  • Spinach
  • Swiss Chard
  • Tomatoes
  • Watercress
  • Zucchini

Check out the best and worst vegetables to eat on the keto diet!


a bowl of lemons and a cutting board with a freshly sliced lemon

FRUIT

  • Avocado
  • Berries
  • Coconut (Unsweetened)
  • Lemon
  • Lime

cheapest keto staples — kerrygold butter

FATS

  • Bacon Fat
  • Grass-fed Butter
  • Cheese
  • Eggs
  • Almond Milk
  • Cream Cheese
  • Ghee
  • Heavy Cream
  • Oils (coconut, avocado olive, etc.)

placing a variety of cheeses on a board

CHEESE

  • Hard, aged cheese.
  • Cream cheese, fresh cheeses, or cheese spreads are fine in moderation.

cheese crisps on a baking pan

SNACKS

Browse all of our keto snack recipes here!


keto-friendly condiments at walmart

CONDIMENTS

  • Salt
  • Pepper
  • Coconut Aminos
  • Hot Sauce
  • Mayonnaise
  • Sugar-Free Ketchup
  • Apple Cider Vinegar
  • Sugar-Free Steak Sauce
  • Sugar-Free BBQ Sauce
  • Mustard
  • Horseradish
  • Vinegar
  • Vanilla and other extracts
  • Any dry powdered spice that contains no sugar (like unsweetened cocoa)
  • Salad dressings with vinegar, oil, salt, dry spices, herbs, or grated cheese.

Check out the best keto-friendly condiments!


woman holding bubly beverage in air

DRINKS

  • Water (including mineral and sparkling water)
  • Club soda and seltzer water
  • Sugar-free or diet soda
  • Broth (beef, chicken, bone, etc.)
  • Coffee (caffeinated and decaf)
  • Tea
  • Vichy
  • Low-carb alcoholic beverages

alternative flours and how to use them

BAKING SUPPLIES

  • Unsweetened Chocolate Chips
  • Almond, Coconut or Lupin Flour
  • Alternative Sweeteners – Monk Fruit, Stevia, Allulose, Chicory Root, Erythritol, Xylitol
  • Bouillon
  • Unsweetened Cocoa
  • Sugar-Free Syrups

Kid-Approved Italian Sausage and Spaghetti Squash Casserole - young boy eating a large bit of Italian squash casserole

What are some good keto diet recipes?

Other helpful links to get you started on the keto diet:

woman with cheese board and piece of cheese in hand

From Collin:

“Personally, the biggest hurdle for me when I first began eating a ketogenic diet was definitely learning how to deal with my insanely strong sugar cravings. 😬 Those powerful sugar and carb cravings got intense, and I often daydreamed about devouring a Costco sheet cake. Yes, I am a complete sugar addict.” Read the full post here.


Disclaimer: We are not doctors. While we’re so excited about sharing our experience with the ketogenic lifestyle, please partner with your trusted healthcare professionals for optimal health. Your doctor + keto = better choices you can track!

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