Keto For Beginners

Elizabeth

Administrator
Staff member
41
10
8
No fruit, unless it’s berries in moderation
No wheat
No sugar
No grains
No pasta
No potatoes
No rice
No beans
No starches
No milk as it’s loaded with sugar. Unsweetened almond milk is recommended.

Meat, cheese, eggs, vegetable, nuts, and healthy fats are allowed.

Vegetables that should be avoided are :
Sweet potatoes
Corn
Peas
Potatoes
Carrots - In moderation, they are full of starches and not recommended.

Make sure to drink half your body weight in water. If you aren’t getting enough water it can be bad for your kidneys!

Don't forget your electrolytes, they are needed daily.

A good form of electrolytes are:
Powerade zero
Pickle juice
Pink Himalayan salt added to your food

Strict keto - counts all macros, does not eat processed foods.

Lazy keto - doesn’t track all macros, still eats processed foods, as long as they are on plan

Macros are a break down of the calories you intake for the day. Which should be :

5% carbs
20% protein
75% fat

Carbs are a limit - try not to go over your carb limit.
Fat is a lever - you don’t have to meet your fat macro, it’s simply there to help you get full.
Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss.

Anything other than this food group selection would be considered low carb. Also, if you are in ketosis, and eat outside of this food group not only could it take you out of ketosis, but it could spike your blood sugar! Which can make you sick.
 
Last edited:
Top