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“Great Chefs Know It’s the Appearance of Food That Counts… But Great Eaters Know it’s the Amount of Food That Counts”-Jim Davis
For all you beginners reading this, here’s a short explanation of the Keto diet:
“A diet that is low in carbs and has near zero sugar”
For example, Keto Diet includes 165 g fats, 30 g carbs, and 80 g protein
Keto Diet Food List
Following are a couple of lists of what you can and cannot eat on a low carb diet:
Nuts and Seeds
- Pumpkin seeds
- Sunflower seeds
Fats and Oils
- Sesame and flaxseed oil
- Cream cheese
- Peanut butter (homemade is better)
- Heavy cream
- Cream cheese
- Almond oil
- Chicken veal
- Berries (occasionally)
- Unprocessed cheese
- Greek yogurt
- Sour cream
Foods to Avoid on Keto
- Beans and legumes
- Fruit and green smoothies
- Rice, pasta, cereal… basically any kind of wheat product
- “Sugar-free” gums or any other food item that has this label
Keto Alert – Stay Away From These 2 Nutrients
You have just started your low carb diet and you are trying to find your way through the Keto-friendly food items.
While we have mentioned above the foods you can eat and should avoid, let’s focus on your diet’s enemy: Insulin.
Sugar and starch are two nutrients that stimulate insulin production. If your body contains sugar, it will find difficulty in using the stored fat for energy.
The more you consume these two nutrients, the more fat will be stored. On Keto diet, this will amount to double the fat and instead of losing weight you will gain more.
One of the biggest dilemmas that Keto diet beginners face is how to buy food cans or sauces.
It can be very confusing when you read a food label that says “12 gm carbs” and when you Google it online, the internet says “6 gm carbs”.
Now bear with us because things are about to get a little tricky. Let’s have a look at the following “Nutrition Facts” chart:
Let’s assume that the chart above is for a jar of peanut butter. The serving size is 1 tablespoon.
We have to find out if this peanut butter is Keto-friendly or not. Here’s the secrete Keto equation you should know about:
Net Carbs = Total Carbohydrate – Sugar – Dietary Fiber
37 g – 4 g – 1 g = 32 g
Keto diet beginners can start this diet with a goal of 20 g carbs. As you can see, this peanut butter is not Keto-friendly.
What Should Be Counted?
How much sugar am I allowed to consume on a Keto diet?
Yup, that’s the truth. Our advice to you is to avoid sugar at all cost.
However, if you do find yourself craving something sweet, then we suggest having a bit of Lindt’s 99% dark chocolate.
It contains only 2 g sugar and is considered one of the best Keto-friendly food items. So, should sugar be counted in the net carbs?
Yes and no. We know this is confusing, so let us make it clear for you:
- Foods with sugar alcohol contain half the actual sugar and are called erythritol (this sugar type does not promote insulin)
- Fiber is digestible, so no worries there (in fact, it reduces blood sugar spikes)
So now that you know how to read food labels for your low carb diet, you will be easily able to manage your daily diet.
The key to not get put off by the overwhelming feeling that you have to cook a separate meal for yourself is to go for something simple.
You have your breakfast, lunch, and dinner. See Keto Recipes here.
To help you get started with a meal plan that is low in carbs, we have come up with 3 recipes that amount to 2,500 calories.
Since calories are seldom counted on the Keto diet, you have the benefit of enjoying your favorite foods.
Yes, you are allowed to enjoy a latte on Keto diet.
Bacon, Avocado and Goat-Cheese Salad
If you are in the mood to eat something light yet fulfilling, then try this salad. It’s easy to make and contains only 5 ingredients.
Low Carb Pepperoni Pizza
Imagine going on a diet and not eating pizza… PIZZA! But don’t you worry because we have your back.
This Keto pepperoni pizza is easy to make and is as delicious as if a pizza loaded with carbs.
And that’s all folks! Hope you learned how to count those carbs because they can be a little sneaky. Always keep a high margin for sugar when consuming store-bought food items.
The packaging might say “no sugar added” but there is some kind of natural sugar in it. Try sticking to the Keto-friendly food items we have mentioned above.
If you want to know more about the Keto diet, then browse our blog at Health and Fitness Promoter.