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

What is a 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.

So why cut carbs? Removing simple carbohydrates like sugars, breads, and pastas 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!

The result?

Your body kind of thinks it needs to go into survival mode, also known as ketosis, so ketones are produced from fats breaking down in the liver. This process results in weight loss, improved brain function and performance, and just an overall feeling of wellness, both physically and mentally!

But hey — keto diets aren’t for everyone. And before you ever start a weight loss or health journey, please speak to your physician. It’s the safe and smart thing to do.

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

🥓 Less brain fog

🥓 Improved energy

🥓 Better mood

🥓 Weight loss

🥓 Appetite control 

🥓 Better looking skin

🥓 Improved gut health

🥓 Lowered blood pressure


What can I eat on a keto diet?

Changing up your food lifestyle can seem overwhelming. In fact, you might be all like, “What do you mean I can’t eat a potato?” or “I thought Macaroni and Cheese was a vegetable.” #NoJudgement

To help get you started, we’ve put together a ketogenic diet food list just for you!

You can download the list HERE.

All these items are perfectly within the 5% carbohydrate guidelines keto dieters adhere to, as well as low-carbers following older Atkins plans (think 1972). Eat from any of the following food groups:


MEAT

  • Steaks
  • Corned beef
  • Lamb chops
  • Hamburger
  • Bacon
  • Any kind of meat in any quantity


Watch meat with fillers like:

  • hot dogs
  • sausage
  • meatballs
  • cold cuts

FISH & SEAFOOD

All fish, including:

  • Canned salmon
  • Tuna
  • Oil-packed and smoked


Watch for hidden carbs in:

  • oysters
  • shrimp
  • mussels
  • clams
  • scallops
  • pickled fish

FOWL

  • Duckling
  • Turkey
  • Chicken
  • Anything with wings
  • No stuffing

NUTS & SEEDS

  • Almonds
  • Macadamia Nuts
  • Sunflower Seeds
  • Pumpkin Seeds

Watch for these higher carb items:

  • peanuts
  • cashews

EGGS

  • Hard-Boiled
  • Fried
  • Scrambled
  • Poached
  • Omelet

CHEESE

  • Four ounces a day of any hard, aged cheese.
  • Cream cheese, fresh cheeses, or cheese spreads are fine in moderation.

VEGETABLES

  • Cauliflower
  • Celery
  • Chicory
  • Chinese Cabbage
  • Chives
  • Cucumber
  • Endive
  • Escarole
  • Fennel
  • Lettuce
  • Olives (Green or Black)
  • Onions
  • Pickles (Sour or Dill)
  • Parsley
  • Peppers
  • Radishes
  • Scallions
  • Tomatoes
  • Watercress

🥗CONDIMENTS

  • Salt
  • Pepper
  • Mustard
  • Horseradish
  • Vinegar
  • Vanilla and other extracts
  • Artificial Sweeteners
  • Any dry powdered spice that contains no sugar (Unsweetened Cocoa)
  • Salad Dressings with vinegar, oil, salt, dry spices, herbs, or grated cheese.

FATS

  • Butter
  • Ghee
  • Margarine
  • Oils (Coconut, Olive, etc.)
  • Bacon Fat
  • Lard
  • Mayonnaise

HEAVY CREAM

  • Four teaspoons a day. (Cream has less carbohydrates than milk — so don’t use milk.)

DRINKS

  • Water
  • Mineral water
  • Vichy
  • Club soda
  • Seltzer water
  • Beef or chicken broth
  • Bouillon
  • Sugar-free diet soda
  • Coffee
  • Tea
  • Decaffeinated coffee

JUICE

  • Juice of one lemon or lime

What are some good keto diet recipes?

For a comprehensive list of recipes, please visit our recipes tab in the menu! We’ve set you up with some major goodness!

Here are some keto recipe ideas to get you started!

🌶Appetizers
🧀Snacks

🍗Lunch Ideas
🥩Main Dishes
🍲Instant Pot Recipes

Other helpful links to get you started on your keto diet

🥓Recipes
🥓Tips & Tricks
🥓Products we Love
🥓Deals
🥓About Us


Disclaimer:
 Just a reminder: We’re not doctors (we don’t even play them on television). While we are super excited about this lifestyle, please partner with your trusted healthcare professionals for optimal health. Your doctor + keto = better choices you can track! 

Hip2Keto