The main point to start a keto diet plan or low carb diet is this:
RESTRICT CARBOHYDRATES. This is the most important! Restrict to less than 20g net carbs per day for a keto diet (some people can get away with under 30g). For a low carb diet, aim for under 50g net carbs per day, though some variations limit to somewhere between 50-100g per day (mostly if you are more active).
Get the carb limit down and you’re most of the way there! But to ensure your success, here are some additional tips for getting started on a keto diet or low carb diet:
The above list will give you the basics for how to start a keto diet plan or low carb diet plan.
But, if you really want to be sure that you are eating the right amounts, you need a low carb or keto macro calculator. Most calculators work for just one or the other, but Wholesome Yum has one that will do it for each diet type!
As a general guideline, here are the macro percentages for a low carb diet plan:
… and for a keto diet plan:
Click here to calculate your macros!
<img class=”aligncenter wp-image-155204 size-medium” src=”https://www.wholesomeyum.com/wp-content/uploads/2018/11/wholesomeyum-the-best-free-low-carb-keto-macro-calculator-600×600.jpg” alt=”The BEST Free Low Carb & Keto Macro Calculator – How to calculate macros: the best low carb & keto macro calculator for weight loss! This FREE macro calculator lets you calculate macros for both low carb and keto diets.” width=”600″ height=”600″ srcset=”https://www.wholesomeyum.com/wp-content/uploads/2018/11/wholesomeyum-the-best-free-low-carb-keto-macro-calculator-600×600.jpg 600w, https://www.wholesomeyum.com/wp-content/uploads/2018/11/wholesomeyum-the-best-free-low-carb-keto-macro-calculator-150×150.jpg 150w, https://www.wholesomeyum.com/wp-content/uploads/2018/11/wholesomeyum-the-best-free-low-carb-keto-macro-calculator-380×380.jpg 380w, https://www.wholesomeyum.com/wp-content/uploads/2018/11/wholesomeyum-the-best-free-low-carb-keto-macro-calculator-345×345.jpg 345w, https://www.wholesomeyum.com/wp-content/uploads/2018/11/wholesomeyum-the-best-free-low-carb-keto-macro-calculator-500×500.jpg 500w, https://www.wholesomeyum.com/wp-content/uploads/2018/11/wholesomeyum-the-best-free-low-carb-keto-macro-calculator.jpg 683w” sizes=”(max-width: 600px) 100vw, 600px” />
<img class=”aligncenter size-full wp-image-32696″ src=”https://www.wholesomeyum.com/wp-content/uploads/2018/06/wholesomeyum-low-carb-keto-diet-plan-how-to-start-a-low-carb-diet-2.jpg” alt=”Low Carb & Keto Diet Plan: How To Start a Low Carb Diet – A super EASY guide for how to start a keto diet or how to start a low carb diet. Includes basics of the keto diet plan, a low carb food list, and delicious keto & low carb recipes!” width=”683″ height=”349″ srcset=”https://www.wholesomeyum.com/wp-content/uploads/2018/06/wholesomeyum-low-carb-keto-diet-plan-how-to-start-a-low-carb-diet-2.jpg 683w, https://www.wholesomeyum.com/wp-content/uploads/2018/06/wholesomeyum-low-carb-keto-diet-plan-how-to-start-a-low-carb-diet-2-600×307.jpg 600w” sizes=”(max-width: 683px) 100vw, 683px” />
One of the most common questions I get is, “what to eat on a keto diet?” or “what to eat on a low carb diet?” Fortunately, with the right resources, this is one of the easiest questions to answer.
In fact, the keto diet (and low carb diet) is probably the most flexible, sustainable eating lifestyle out there. You don’t have to feel deprived, bored or restricted. And, it doesn’t need to be complicated.
Let’s start with foods to get rid of…
Avoiding carbohydrates is probably the biggest adjustments for people starting a keto diet or low carb diet. Many of us were used to consuming carbs at every meal. Below is a list of foods to avoid on a keto or low carb diet:
Get these out of your house if you can! If you have family members that are not on board, at least store these in a separate area from other foods to reduce temptation.
Also, always, always check labels for any food that has one. Avoid anything that has added sugar or starch as an ingredient, watching for different names like dextrose, maltodextrin, maple syrup, honey, corn syrup, cornstarch, potato flakes, etc. Sometimes you’ll be surprised where you might find added sugars.
Now that you know what to avoid, here is a basic list of what to eat on a keto diet or low carb diet instead…
This simple list summarizes what to eat on a low carb diet. And, what to eat on a keto diet is basically the same:
You can also enjoy these on a low carb keto diet in moderation:
The main difference between the low carb and keto diet is the macronutrient profile, but the types of foods you eat are mostly the same.
These are the basics, and it’s best to start simple – meat, eggs, fats, and veggies primarily. Once you have it down, you can experiment with extras like low carb/keto desserts or more advanced recipes, but it’s not necessary.
Now, let’s delve deeper into a specific list of low carb & keto foods you can eat!
The list above should give you an idea of the best and worst foods for a low carb diet. But if you’re starting out, it’s a good idea to know exactly what is included.
<img class=”aligncenter size-full wp-image-32700″ src=”https://www.wholesomeyum.com/wp-content/uploads/2018/07/wholesomeyum-low-carb-keto-diet-plan-how-to-start-a-low-carb-diet.jpg” alt=”Low Carb & Keto Diet Plan: How To Start a Low Carb Diet – A super EASY guide for how to start a keto diet or how to start a low carb diet. Includes basics of the keto diet plan, a low carb food list, and delicious keto & low carb recipes!” width=”683″ height=”132″ srcset=”https://www.wholesomeyum.com/wp-content/uploads/2018/07/wholesomeyum-low-carb-keto-diet-plan-how-to-start-a-low-carb-diet.jpg 683w, https://www.wholesomeyum.com/wp-content/uploads/2018/07/wholesomeyum-low-carb-keto-diet-plan-how-to-start-a-low-carb-diet-600×116.jpg 600w” sizes=”(max-width: 683px) 100vw, 683px” />
If you are looking for low carb recipes and keto diet recipes, you’ve come to the right place! Every single recipe on Wholesome Yum is low carb and keto friendly.
And, each has 10 ingredients or less, because I’m on a mission to show you that keto and low carb recipes don’t have to be difficult, time consuming, or taste like “diet food”. I love sharing just how delicious and easy keto/low carb can be!
To get you started, here are a few of the most popular low carb keto recipes:
Find more low carb & keto recipes in the low carb recipe index.
Keto Onion Cheeseburger Bombs
For a different twist on the foil packet meal, try these seasoned ground beef onion bombs for grilling or camping!
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Ingredients
Instructions
Mix meat with eggs, cheese, and seasonings.
Cut an onion in half, from the root down. Peel apart the largest outside pieces. Two pounds of meat made 8 bombs, so in my case, I used 16 pieces of onion to place together as “bombs”.
Spray foil with nonstick oil spray and place onion bombs inside foil. I wrapped two inside of each packet.
Heat grill to medium-high heat and grill for about 30 minutes. You’re going to have to check for done-ness, periodically, so they don’t overcook or burn. If camping, grill over hot coals in the campfire instead!
· 473 cals per serving · 3 servs
Ingredients
| 2 | eggs |
| 2 | egg whites |
| 6 ounces | cream cheese |
| 1 ½ teaspoons | ground psyllium husk powder |
| 1 tablespoon | coconut flour |
| ½ teaspoon | salt |
| 5 ounces | cheese (shredded) |
| 1 ounce | leafy greens |
| 1 tablespoon | olive oil (for frying) |
Filling
Never underestimate the power of melted cheese — in other words, make extra if you’re expecting a crowd! And make some guacamole, too.
If you don’t want to bake the tortillas you can fry them in a pan instead. We recommend using a non-stick pan for this. Add a small amount of butter or oil to the pan and place it over medium heat.
Add a dollop of the batter in the middle of the pan and swirl it around to cover. This will give you a thin tortilla, or crepe if you would rather use it as that. Cook until set on top and then flip carefully and let the other side cook for about a minute.
You can make the tortillas ahead of time. Allow them to cool completely before stacking them with parchment paper in-between. Wrap them with plastic and keep them in the refrigerator for 2-3 days or in the freezer for up to 3 months.
When you are in the mood for fresh quesadillas – just add cheese and fry them according to the instructions.
Once the quesadillas are assembled and cooked they are best to eat right away. They don’t taste as good when stored and reheated, so fingers crossed for no leftovers!
Why add butter and oil to your coffee?
The fat provides satiety and helps curb cravings. The amount of fat can be adjusted to your liking. It can be a good idea to start off with a small amount, lets say a teaspoon, of MCT oil and work your way up to a full tablespoon if you feel good doing so. Some people experience stomach problems if adding too much oil at once.
The fat together with the caffeine from the coffee will give you a boost of energy to start your day. If caffeine isn’t your thing, go ahead and try it with decaf. It won’t give you quite the same effect but you will still have a great-tasting and filling drink.
MCT oil can be ordered online, but if you don’t want to use it or can’t find it, try unflavored coconut oil instead.
The recipe for bulletproof coffee was originally created by Dave Asprey.
Not really. Sure, if you drink bulletproof coffee instead of having breakfast you might lose some weight. But you’d likely lose even more weight with a breakfast consisting of only black coffee (or just a little milk), i.e. intermittent fasting.
Here’s an article on the subject: Is drinking coffee with butter and oil the key to weight loss?
The main benefits of bulletproof coffee are long-lasting satiety and energy, and possibly a feeling of mental clarity (due to ketones, and the caffeine).
Make this recipe your own by adding your favorite flavors to it. Add some unsweetened cocoa powder and you’ll have a bulletproof mocha. Or why not try some cinnamon or pumpkin pie spice. If you feel like adding sweetness to your coffee, check out our guide to keto sweeteners.
This recipe works with hot tea or even bone broth, too, so give it a try. Or if chocolate is your thing, try our keto hot chocolate… a very low-carb morning indulgence!
Myth 1: There’s No Science Behind the Diet
Fact: Multiple studies back the keto diet because it was first created for patients with epilepsy, since the high fat content in the diet helps to control seizures. The diet has also been seen to help maintain weight and regulate side effects in those with high blood pressure, Alzheimer’s, hypertrophy, and obesity.
Myth 2: It’s High Fat and High Protein
Fact: The diet isn’t all about fat and protein. The macronutrient split will vary from person to person, depending on weight goals and training goals. A common macro split for the keto diet is high fat, moderate protein, and low carbohydrate. Translating that into numbers, it’s 5 to 10 percent carbohydrates, 70 to 75 percent fat, and 20 to 25 percent protein. I’ve practiced the keto diet and kept my macros for carbohydrates closer to 10 percent because I was starting the training process for a marathon.
Myth 3: You Can Eat Any Type of Fat
Fact: Healthy fats are highly encouraged for the keto diet. Just like with a balanced diet, it’s best to stay away from saturated fats and trans fats. Consume foods that are organic, contain virgin olive oil, are grass-fed and pasture-raised, and do not contain ingredients that are difficult to pronounce (a good indicator that it’s processed).
Tip: Space out the amount of fat you will eat during the day to prevent any stomach discomfort
Myth 4: The Only Benefit Is Weight Loss
Fact: You won’t just see the numbers going down on the scale, but you’ll also notice that you may be more focused. The keto diet helps to regulate hormones, stabilize blood sugar levels, enhance cognitive function, and improve gut health. There’s also research being done on how the diet could potentially benefit patients with cancer.
Myth 5: Exercising Is Not Recommended
Fact: Exercise! At the start of the diet, you may feel more tired, but it’s not an excuse to stop exercising. Your body is figuring out the fuel source. To get the most out of your workouts, make sure you’re eating enough and allowing enough time for recovery. You may also notice that you may need more carbs to exercise—it’s fine to up your carb intake a bit on workout days (listen to your body).
Myth 6: You Will Lose Muscle Mass
Fact: It’s possible to gain muscle mass while on the diet. A study published by the Journal of Strength and Conditioning Research found that following the keto diet while practicing strength training can pack on slabs of lean muscle.
Myth 7: Ketosis and Ketoacidosis Are the Same Phenomenon
Fact: They are two different conditions. Ketoacidosis is a dangerous diabetic complication when the body creates too many ketones in the blood. It’s important to note that this only happens in diabetics or those who have a history of metabolic dysfunction. As for ketosis, it is a metabolic state that occurs when we limit our carbohydrate intake and increase our fat intake, simply switching fuel sources.
Myth 8: You Will Always Feel Tired
Fact: You may experience fatigue during the adjustment period of the diet, but it goes away soon. The fatigue is commonly associated with the “keto flu,” but not everyone experiences this phenomenon. And if you do encounter the keto flu during the adjustment phase of the diet, it should last no longer than a week.
Myth 9: It’s a Short-Term Diet
Fact: The length of the diet depends on your needs and goals. A standard time frame for the diet is two to three months, and then reverting to normal eating patterns for a few weeks.
<img class=”aligncenter wp-image-22826 size-medium” src=”https://www.wholesomeyum.com/wp-content/uploads/2018/03/wholesomeyum-low-carb-keto-food-list-15-600×600.jpg” alt=”This Ultimate Keto Food List is the only one you’ll ever need! It’s organized into categories, and you can filter and sort. A Low Carb Food List Printable PDF version is also available.” width=”600″ height=”600″ srcset=”https://www.wholesomeyum.com/wp-content/uploads/2018/03/wholesomeyum-low-carb-keto-food-list-15-600×600.jpg 600w, https://www.wholesomeyum.com/wp-content/uploads/2018/03/wholesomeyum-low-carb-keto-food-list-15-345×345.jpg 345w, https://www.wholesomeyum.com/wp-content/uploads/2018/03/wholesomeyum-low-carb-keto-food-list-15-500×500.jpg 500w, https://www.wholesomeyum.com/wp-content/uploads/2018/03/wholesomeyum-low-carb-keto-food-list-15-150×150.jpg 150w, https://www.wholesomeyum.com/wp-content/uploads/2018/03/wholesomeyum-low-carb-keto-food-list-15-380×380.jpg 380w, https://www.wholesomeyum.com/wp-content/uploads/2018/03/wholesomeyum-low-carb-keto-food-list-15.jpg 683w” sizes=”(max-width: 600px) 100vw, 600px” />
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