The Food Guide

Do You Want The Bad News or Good News?

There are many benefits to choosing a Keto diet, including healthy weight loss, acne reduction, appetite control, improved mental focus, fighting type II diabetes, gaining more energy… The list goes on.

So, lets get the undeniable truths out of the way. The bad news, Becky? We love you, and we’re supporting you, but we can’t tell you that there is a loophole for you to eat three creme filled “snack” donuts a day. We hate to break it to you John, but it’s time for you to retire your “TGIF” Friday night Tour of Italy and scandalously fruity beverage at the Olive Garden.

The good news? We’ve completely laid out the Do’s and Don’ts of a eating Keto below.

The even better news? We don’t like to be told “No,” either. There are some foods we just don’t want to live life without. That is where our recipe database comes into play. The Well Kitchen is passionate about keeping you on track, so we’re on a mission to transform your favorite High Carb foods Keto.

What To Avoid

If you’ve gotten this far, I’m sure you know that on a Keto diet, you need to avoid food that is high and carbs. The easiest way to think of it is trying to only eat real food. If it’s processed, you’re going to see a long, questionable ingredient list. Lets turn your questioning into answers, and results.

Here’s what you need to watch out for:

SUGAR

Sugar is a serious addiction, and it can be very hard to break.

To remain Keto, you need to cut out all soft drinks, fruit juice, and sport drinks. Avoid sweets, pastries, candy, chocolate, ice cream, breakfast cereals, etc. If it’s sugary, don’t eat it!

STARCH

Yams, Bread, pasta, rice, potatoes, etc. Some root vegetables are okay in moderation. – Just check the carb count!

GRAINS

You want to steer clear of wheat products, including any bread, pasta, cereal, cakes, pastries, rice, and corn. However, there are many alternatives! Check out our recipe guide for Keto hacks.

A basic rule of thumb: If it’s made with any grain, avoid it.

Yes… This does include beer. However, you can checkout our Keto approved alcohol list HERE!

FRUIT

This one was definitely the most painful for me – I LOVE fruit. Think of fruit like natural candy, and stay away from fruits high in sugar / carbs. It really sneaks up on you – It’s incredibly easy to go over your daily carb limit eating fruit on a Keto diet. Fruits to avoid include: 

Honeydew Melon (5.68 g), Coconut Meat (6.23 g), Lemon (6.52), Watermelon (7.15 g), 
Cantaloupe (7.26 g), Peach (8.05 g), 
Cranberry (8.37 g), Apricot (9.12), Plum (10.02), Clemetine (10.32), Granny Smith Apple (10.81 g), Kiwi (11.66 g), Banana (25 g)

Remember, these are based on serving size, which can vary by fruit type and fruit size.

CONDIMENTS

It’s commonly a tradition to add sauce to your meal. The vast majority of sauces are overloaded with sweetner, sugar, etc. I good rule of thumb is to keep it under 5% carbs, and check the serving size.

If you are in desperate need of a sauce, choose a no sugar added Ketchup, Mustard, Hot Sauce, look for avocado oil Mayonnaise, and salad dressings in higher fat (Like ranch or Caesar). 

PACKAGING

Check your labels! Often you will see that packaged foods are full of additives, chemicals, and sweeteners. They are processed, unnatural junk.

WHAT TO MUNCH

Eating is giving your body what it needs to function. (Don’t worry, we’ll make it more enjoyable than that) Going further, eating Keto is eating to get your body into Ketosis – Where you burn fat instead of carbs for food. 

In summary, you want to eat real low carb foods like meat, fish, eggs, veggies, and natural fats. A basic rule to consider is to stick to foods with fewer than 5% carbs.   

HERE’S WHAT TO PUT ON YOUR GROCERY LIST

SEAFOOD

Clams, oysters, lobster, crab, scallops, mussels, shrimp, and squid.

MEAT

Fish: Catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna.

Beef: Ground beef, steak, roasts, and stew meat. 

Pork: Ground pork, pork loin, pork chops, tenderloin, and ham. 

Poultry: Chicken, duck, and wild game (Though you may have to hunt outside of the store for this)

Veal, Goat, Lamb, Turkey*

VEGGIES

Choose vegetables growing above ground, but make sure to watch out for serving sizes vs carbs. A few choices for your grocery list include: Spinach, Romaine Lettuce, Cauliflower, Green Bell Pepper, Baby Bella Mushrooms, Green Beans, Yellow Onions, Broccoli,  and Zucchini. Keto Pro tip: Fry Veggies in butter!

NUTS

Nuts can be a great source of fat, but you always have to remember that they do have carbs that can add up quickly. 

In moderation, Stick with fattier Low Carb nuts: Macadamia, Pecans, Walnuts, and Almonds.

DAIRY

The higher fat the better. Get butter, high-fat cheese, high-fat yogurt (Low fat often has too much added sugar), and heavy cream (consider using it in your coffee opposed to creamer or milk). Milk should be avoided due to the added sugar content. 

BERRIES

Berries are great snack-able fruits that are safe in moderation. This includes raspberries, blackberries, and blueberries.

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Food guide
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Food guide
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The beginner's food guide to the keto lifestyle.
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The Well Kitchen
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