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How To Start The Keto Diet

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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 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!

keto bacon wrapped brussel sprouts

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 & 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.

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

What can I eat on a keto diet?

avocados at whole foodsChanging 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 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).

You can download the list HERE or view below.

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, or cold cuts.

 

VEGETABLES

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

 

FRUIT

  • Avocado
  • Berries
  • Lemon
  • Lime

FISH & SEAFOOD

All fish, including:

  • Canned salmon
  • Tuna
  • Oil-packed and smoked

Watch for hidden carbs in oysters, shrimp, mussels, clams, scallops, and pickled fish.

 

FATS

  • Butter
  • Ghee
  • Margarine
  • Oils (coconut, olive, etc.)
  • Bacon Fat
  • Lard
  • Mayonnaise
  • Heavy cream, up to 4 teaspoons per day. Opt for cream over milk as heavy cream has fewer carbohydrates.

 

CHEESE

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

 

SNACKS

  • Cheese sticks
  • Beef jerky
  • Cheese crisps
  • Almonds, macadamia nuts, and other low-carb nuts
  • Seeds such as pumpkin and sunflower

FOWL

  • Duckling
  • Turkey
  • Chicken
  • Anything with wings
  • 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.

 

CONDIMENTS

  • Salt
  • Pepper
  • Mustard
  • Horseradish
  • Vinegar
  • Vanilla and other extracts
  • Artificial sweeteners
  • Any dry powdered spice that contains no sugar (like unsweetened cocoa)
  • Salad dressings with vinegar, oil, salt, dry spices, herbs, or grated cheese.

 

DRINKS

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

What are some good keto diet recipes?

Game Night Keto Spinach Dip - spinach dip smothered on a cracker

Start off right with yummy keto appetizers.

Make your mid-day meal delicious and nutritious.

Dinner meals you and your whole family will love.

Curb your sweet tooth with sugar-free treats.

italian beef roast

Cook meals up in a snap with Instant Pot recipes.

stuffed lasagna bell peppers plated

Can’t decide? Check out all Hip2Keto recipes!

Other helpful links to get you started on your keto diet

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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