Beginner's guide to KETO
NET CARBS
WHAT ARE NET CARBS?
WHAT ARE NET CARBS?
If there was only one thing that you were willing to follow from the ketogenic diet is that tracking net carbs is absolutely the one that will give you the body you desire. Aside from avoiding a few sweeteners, there actually isn’t anything else that matters when it comes to putting your body in a state of ketosis. There isn’t a certain a
If there was only one thing that you were willing to follow from the ketogenic diet is that tracking net carbs is absolutely the one that will give you the body you desire. Aside from avoiding a few sweeteners, there actually isn’t anything else that matters when it comes to putting your body in a state of ketosis. There isn’t a certain amount of fat you need to eat, there isn’t a certain amount of protein you need to stay under, nor is there a supplement you need, and you definitely don’t have to eat grass fed beef to get into ketosis. Counting net carbs is basically the only thing that matters.
WHAT ARE NET CARBS?
WHAT ARE NET CARBS?
WHAT ARE NET CARBS?
Net carbs are total carbs minus fiber and sugar alcohols.
WHAT ARE NET CARBS?
HOW MANY NET CARBS DO I NEED TO CONSUME?
HOW MANY NET CARBS DO I NEED TO CONSUME?
HOW MANY NET CARBS DO I NEED TO CONSUME?
HOW MANY NET CARBS DO I NEED TO CONSUME?
The amount of net carbs to consume for ketosis will vary from person to person, but generally sedentary people should aim for 20-25 net carbs per day, and active people can aim for 25-30 net carbs per day. If you train like a professional athlete every day, you can probably increase this to 35 or more. However, the best way to find out
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The amount of net carbs to consume for ketosis will vary from person to person, but generally sedentary people should aim for 20-25 net carbs per day, and active people can aim for 25-30 net carbs per day. If you train like a professional athlete every day, you can probably increase this to 35 or more. However, the best way to find out
exactly how many net carbs you need is to get a blood ketone monitor and test them yourself!
NET CARBS vs TOTAL CARBS
HOW MANY NET CARBS DO I NEED TO CONSUME?
NET CARBS vs TOTAL CARBS
Net carbs are generally the only carbs that will have an impact on ketosis, and therefore are the only carbs worth tracking. As long as you are avoiding sweets and sweeteners that have maltitol, maltodextrin, and dextrose on the ingredient label, simply tracking net carbs will have you well on your way to a successful keto journey!
WHAT TO EAT
DAIRY
MEAT & SEAFOOD
MEAT & SEAFOOD
Cheese, cream cheese, cottage cheese, eggs, heavy cream, sour cream.
My favorite cheeses are Sargento natural cheese slices and Great Value shredded cheese. This is the most affordable approach for me. As my budget increases, I might eventually try healthier options like buying dairy straight from a farm.
MEAT & SEAFOOD
MEAT & SEAFOOD
MEAT & SEAFOOD
Basically all meat & seafood is fine. Just make sure it fits in your net carbs, especially when buying processed items. When I go to the grocery I usually buy ground beef, beef liver, ribeye steaks, New York strip steaks, ground chicken, chicken breast tenderloins, chicken thighs, chicken wingettes, chicken livers, rotisserie chickens, po
Basically all meat & seafood is fine. Just make sure it fits in your net carbs, especially when buying processed items. When I go to the grocery I usually buy ground beef, beef liver, ribeye steaks, New York strip steaks, ground chicken, chicken breast tenderloins, chicken thighs, chicken wingettes, chicken livers, rotisserie chickens, pork chops, bacon, pork ribs, turkey, ham, salami, pepperonis, sausage, sardines, salmon, tuna, and shrimp.
FRUIT
MEAT & SEAFOOD
FATS & OILS
Avocados, bell peppers, blackberries, blueberries, cranberries, cucumbers, eggplant, lemon, lime, olives, pickles, peaches, pumpkins, raspberries, squash, strawberries, tomatoes, zucchini.
FATS & OILS
NUTS, SEEDS & NUT BUTTERS
FATS & OILS
Avocado oil, bacon grease, butter, beef tallow, coconut oil, ghee, lard, macadamia nut oil, MCT oil, olive oil.
Technically more affordable options like canola & corn oil won’t knock you out of ketosis, but I try to avoid them because they are inflammatory.
NUTS, SEEDS & NUT BUTTERS
NUTS, SEEDS & NUT BUTTERS
NUTS, SEEDS & NUT BUTTERS
Almonds, almond butter, brazil nuts, cashews, chia seeds, deez, flax seeds, hazelnuts, hemp seeds, peanuts, peanut butter, pecans, pecan butter, pili nuts, pili butter, pistachios, sunflower seeds, macadamia nuts, & walnuts
SAUCES
NUTS, SEEDS & NUT BUTTERS
NUTS, SEEDS & NUT BUTTERS
Alfredo, buffalo sauce, blue cheese, sugar free BBQ, caesar, hot sauce, italian dressing, no sugar added ketchup, marinara, mayonnaise, mustard, ranch, salsa, sriracha, tartar sauce.
SWEETENERS
PRE-PACKAGED SNACKS
SWEETENERS
Erythritol, monk fruit, xylitol, sucralose, liquid stevia, & swerve
BAKING
PRE-PACKAGED SNACKS
SWEETENERS
Vanilla extract, sugar free maple syrup, sugar free chocolate syrup, baking powder, parchment paper, xanthan gum, psyllium husk, maple extract, cake batter extract, unsweetened cocoa powder, bake believe or lily’s baking chips
PRE-PACKAGED SNACKS
PRE-PACKAGED SNACKS
PRE-PACKAGED SNACKS
Pork rinds, cheese cubes, string cheese, summer sausage, beef jerky, dark chocolate, quest products, real good foods products, rebel creamery ice cream, enlightened ice cream, lily’s chocolate, stoka bars, heka good bars, & parm crisps
FLOUR
PROIBIOTICS
PRE-PACKAGED SNACKS
Almond flour, coconut flour, & lupin flour.
PROIBIOTICS
PROIBIOTICS
PROIBIOTICS
Plain yogurt, kimchi, sauerkraut, & kombucha
WINE
PROIBIOTICS
PROIBIOTICS
Pinot Blanc, Pinot Grigio, Pinot Noir, & Merlot