By now, you’ve surely heard of the keto diet: a high fat, low carb diet that has helped thousands of people lose weight. But as a beginner, you may not know exactly what it means to “go keto”? So how does the keto diet work? What food are you supposed to eat? What foods are you supposed to avoid? We at Green Chef have got those answers and more. Whether you‘re looking to start a keto diet for health reasons or simply to shed a few pounds, read our keto 101 guide to find out if it will work for you.
The first rule of keto 101 is to say goodbye to carbs. Ok, you don‘t have to completely rid them from your life, but you will have to severely restrict your intake. On average, you need to stay below 50 grams of carbs a day (about 10% of your caloric intake) in order to enter – and maintain – a state of ketosis. And we aren‘t just talking about noodles and rice. Many fruits are high in carbs, too; for example, a cup of grapes has 58 grams of carbs, and a large apple has 40!
Be sure to check labels and use online databases so you know just how many carbs you are consuming a day. To make things a little easier, create a meal pland and take a look at this short list of foods to avoid when you are on a keto diet:
Now that you have a better idea of what to avoid, let’s talk about what foods will build the base of your new keto grocery list.
The keto diet works by significantly increasing your intake of fat. This can be tough for a lot of people, especially keto beginners, since fat has traditionally been viewed as “bad.” But as we explained above, your body needs that fat for fuel, so go for it! Here is a list of foods that can be enjoyed on a keto diet:
Alongside the upped fat intake, you’re encouraged to eat low-carb veggies and fruits; just be sure to stay within your limit. Take a look at some of your options: