KETO DIET

GUIDE+ GROCERY LIST

THE KETO DIETIf you’re looking to change up your diet to lose weight and feel better this year,

you’ve probably considered trying out the keto diet. The low-carb, high-fat plan’s popularity has held steady over the past few years, largely because of its reputation as a method that helps people see results without feeling deprived.

“ In some ways, the keto diet is easy to follow,” says Beth Warren, RD, founder of Beth Warren Nutrition and author of Living A Real Life With Real Food. That’s because on the keto diet, you don’t count calories. Instead, you just focus on eating plenty of fat, a bit of protein, and very few carbs. Since fat tends to be very filling, “people are well-fed and satisfied while seeing results,” on the keto diet, Warren says.

WHAT IS THE KETO DIET EXACTLY?The keto diet is a pattern of eating that’s high in fat with a moderate amount of protein, and very few carbohydrates. The goal of the diet is to put your body into ketosis, a metabolic state where your body uses fat for fuel instead of carbs.

ON THE KETO DIET, MOST EXPERTS SUGGEST YOU SHOULD AIM TO GET:

Kristen Mancinelli, RD, author of The Ketogenic Diet:A Scientifically Proven Approach to Fast, Healthy Weight Loss, says while she usually recommends a diet higher in protein to her clients, the keto diet has been a game changer for others.

She says clients who enjoy the keto diet feel it gives them a sense of freedom from food cravings, thanks to all the satiating fat they’re eating. Some say they also feel more alert and focused—although she says that not everyone experiences these effects.

5% to 10%

In a 2000 calorie-per-day diet, that breaks down to less than 50 grams of carbohydrates per day. Some experts, including Mancinelli, recommend aiming for just 20 grams of carbs daily.

You’ll likely need to keep track of “net carbs,” or total carbohydrates minus fiber to hit your macros, says Mancinelli. Since even keto-friendly foods like cheese and almonds contain carbs, “most people don’t realize how quickly that adds up,” she says. “If you’re counting your carbohydrates, you’re going to find you can’t have more than a spoonful of raspberries.”

She recommends using either the Atkins Carb & Meal Tracker app, because they have a large database of foods with calculations for net carbs, or the Lose It! app, which has a really easy-to-use interface.

“People are often surprised that you can’t have an apple, or chickpeas, or many other foods that are generally labeled ‘healthy,’ because they are simply too high in carbohydrates,” says Mancinelli.

60% to 80% OF YOUR CALORIES

FROM FAT

OF YOUR CALORIES FROM PROTIEN

OF YOUR CALORIES FROM CARBS

15% to 30%

IS THE KETO DIET GOOD FOR YOU? If you do it right, the keto diet can be beneficial to your health. That means aiming to keep your meals and snacks “fresh-food and whole-food focused,” says Warren.

In order to drastically cut back on carbs, you’ll have to avoid many high-sugar, low-quality processed foods, like cookies and crackers, and sweetened beverages like soda. Since these foods are known to increase the risk of obesity, metabolic syndrome, and type 2 diabetes, there’s definitely a benefit to replacing them with healthier options.

Of course, the keto diet also comes with potential health drawbacks. One of the main concerns is that because you cut out most fruits and all grains, your intake of certain vitamins and nutrients, including vitamin A, C, K, and folate, may be low— especially if you don’t focus on eating plenty of keto- friendly veggies. “You need variety, and you have to have veggies,” says Mancinelli.

WILL THE KETO DIET REALLY HELP YOU LOSE WEIGHT?Real talk: You won’t lose weight on the keto diet if you’re still eating too many calories. “If you were to eat twice as much as you normally do, you’ll probably gain weight. There’s nothing magic about it,” Mancinelli says.

That being said, ketosis tends to suppress your appetite, says Mancinelli. Between that and the fact that you’ll probably wind up cooking more at home, people on the keto diet typically eat less than they did before, and therefore, lose weight.

While your weight loss might start off fast and furious (some research says you could lose as much as 10 pounds in two weeks), it won’t stay that way. “The drastic amount of weight a person may lose in the first one to two weeks is largely water weight, due to the restriction of carbohydrates and depletion of glycogen,” explains Warren. “After that period, weight loss will be more moderate, at about one to two pounds per week.”

And even if you don’t successfully get into ketosis, you may very well still lose weight by just trying to follow the keto diet. “People just may be likely to eat less, because they’re eating such a high amount of fat,” which leaves them feeling more satisfied, says Warren.

Another issue is that some people are tempted to fill up on steak or bacon instead of on plant-based foods like avocados, olives, oils, nuts, and seeds, Warren says. Animal proteins contain higher levels of saturated fat, which in excess has been linked to an increased risk for heart disease and osteoporosis. For that reason, Warren doesn’t recommend keto for anyone with a personal or family history of heart disease, high blood lipid levels, or high cholesterol.

The keto diet also isn’t a lifestyle you should aim to stick with forever. “If you haven’t achieved your goals by about six weeks, consider a more balanced plan,” says Warren. The Mediterranean or DASH diets are good options to keep the momentum going.

Other experts say it’s okay to stay on the keto diet for a minimum of two to three weeks up to six to 12 months. You should speak to your physician before deciding if the keto diet is right for you.

THE KETO DIET

WHAT FOODS CAN YOU EAT ON THE KETO DIET?> Meat

> Poultry

> Fish

> Fats and oils

> Cheese

> Non-starchy veggies

> Some fruits

> Nonnutritive sweeteners

> Coffee and tea

> Many types of liquor

> Limited amounts of wine

> Some packaged foods

WILL I GET THE KETO FLU? The “keto flu” is a range of flu-like symptoms that often occur when you start the keto diet.

These symptoms may include:

> headache

> fatigue

> difficulty exercising

> dizziness

> nausea

> vomiting

> insomnia

> constipation

Going into ketosis “is a major shock to the body,” says Warren. Keto flu symptoms tend to occur for the first few days up to the first few weeks of starting the diet. While most people do feel better given time, some continue to feel fatigued, says Mancinelli.

Here’s what’s happening: When you start to burn through the glycogen, or glucose (sugar), that’s stored in your body, it can throw off your balance of electrolytes. “This can trigger unpleasant symptoms,” explains Mancinelli. Your metabolic machinery also takes time to shift from using fat for energy instead of carbs, she adds, which can contribute to symptoms.

WHAT FOODS SHOULD YOU AVOID ON THE KETO DIET? > Grains

(bread, cereal, oats)

> Legumes (chickpeas, black beans, lentils)

> Starchy veggies (potatoes, root veggies, corn)

> Sweets (cake, candy, donuts)

> Sweetened beverages

> Beer

> Most fruits

> Some dairy products

> Many packaged foods

THE KETO DIET

Still, Mancinelli says you shouldn’t let these symptoms deter you from trying the keto diet. “A lot of people don’t have a bad experience,” she says. “And it almost always resolves.”

Both Mancinelli and Warren say drinking lots of fluids with electrolytes is the best way to minimize keto flu symptoms. Try adding a powdered electrolyte supplement to your water; just check the label to be sure it doesn’t contain added sugar.

If you’re dragging, try cutting back on strenuous exercise while your body adjusts and focus on getting good sleep. “Act like you’re trying to recover from getting sick,” says Warren.

While there’s no guarantee it will help with symptoms, Mancinelli suggests avoiding processed carbs (such as bread, pasta, and cake) for a week before starting the ketogenic diet can help ease you into your new routine.

THE FOOD LISTSEAFOOD

VEGGIES

MEAT AND POULTRY

FRUITS

ANCHOVIES

BASS

BLUEFISH

CARP

CATFISH

CLAMS

COD

CRAB

CRAYFISH (CRAWFISH)

CUTTLEFISH

FLOUNDER

GROUPER

HADDOCK

HAKE

HALIBUT

GERRING

LANGOUSTINE

LOBSTER

MACKEREL

MAHI MAHI

MARLIN

MULLET

MUSSELS

OCTOPUS

ORANGE ROUGHY

OYSTERS

PERCH

PLAICE

POLLOCK

PRAWNS

SALMON

SARDINES

SCALLOPS

SCORPION FISH

SHARK

SHRIMP

SEA BASS

SQUID (CALAMARI)

SNAPPER

SOLE

SWORDFISH

TILAPIA

TILEFISH

TROUT

TUNA (FRESH OR PACKAGED IN OIL)

WALLEYE

WHITEFISH

AVOCADO

BELL PEPPERS

BLACKBERRIES

CRANBERRIES

CUCUMBER

EGGPLANT

GREEN BEANS

LEMON

OKRA

OLIVES

RASPBERRIES

RHUBARB

STRAWBERRIES

TOMATOES

WATERMELON

ZUCCHINI (SUMMER SQUASH)

ALFALFA SPROUTS

ARTICHOKES

ARUGULA

ASPARAGUS

BOK CHOY

BROCCOLI

BROCCOLI RABE

BRUSSEL SPROUTS

CABBAGE

CAULIFLOWER

CELERY

FENNEL

ICEBERG LETTUCE

KALE

KOHLRABI

LETTUCE

MUSHROOMS

MUSTARD GREENS

RADICCHIO

RADISHES

ROMAINE LETTUCE

SPINACH

SWISS CHARD

WATERCRESS

ANTELOPE

BACON

BOLOGNA

BEEF

BISON

BOAR

BRATWURST

BRESAOLA

CHICKEN

CHORIZO

COPPA

DUCK

ELK

EGGS

FOIE GRAS

GOAT

GOOSE

GUANCIALE

HAM (JAMBON OR JAMÓN; CHOOSE NITRATE-FREE)

JERKY

LAMB

MUTTON

TRIPE

TURKEY

PÂTÉ

PHEASANT

PORK CHOPS

PORK TENDERLOIN

PROSCIUTTO

RABBIT

SALAME

SAUSAGE (SAUCISSE)

SOPPRESSATA

PANCETTA

PEPPERONI

VEAL

VENISON

THE FOOD LISTFATS AND OILS SPICES AND HERBS

CONDIMENTS

BAKING GOODS

ALMOND OIL

AVOCADO OIL

BEEF TALLOW

BUTTER

CANOLA OIL

CHIA SEEDS

COCONUT OIL

CORN OIL

DUCK FAT

FLAXSEED OIL

GHEE (CLARIFIED BUTTER)

GRAPESEED OIL

GROUND FLAXSEED

HEMP SEED OIL

HEMP HEARTS

LARD (PORK FAT)

OLIVE OIL (LIGHT OR EXTRA VIRGIN)

PALM OIL

PEANUT OIL

PUMPKIN SEED OIL

SAFFLOWER OIL

SESAME OIL

SOYBEAN OIL

SUNFLOWER SEED OIL

VEGETABLE OIL

VEGETABLE SHORTENING

WALNUT OIL

BASIL

CHILI POWDER

CHIVES

CILANTRO

CINNAMON

CUMIN

DILL

GARLIC POWDER

GINGER

ONION POWDER

OREGANO

PARSLEY

PEPPER

ROSEMARY

SALT

THYME

MINT

ALLULOSE, GRANULATED

ALMOND FLOUR

BAKING POWDER

BAKING SODA

CINNAMON

COCOA POWDER, UNSWEETENED

COCONUT FLOUR

COLLAGEN PEPTIDES

ERYTHRITOL SWEETENER

GELATIN

HEAVY CREAM POWDER

HIGHKEY BROWNIE MIX

HIGHKEY MUFFIN MIX

KETO BAKES FROSTED FUDGY BROWNIES KETO BAKE MIX

KETO BAKES SNICKERDOODLE COOKIES KETO BAKE MIX

KISS MY KETO BROWNIE BAKING MIX

LAKANTO SUGAR-FREE CHOCOLATE CHIPS

LILY’S DARK CHOCOLATE BAKING CHIPS

LUPIN FLOUR

MONK FRUIT SWEETENER

PSYLLIUM HUSK FIBER

SO NOURISHED KETO BROWNIE MIX

SO NOURISHED KETO PANCAKE MIX

SO NOURISHED POWDERED ERYTHRITOL SWEETENER

STEVIA

SUCRALOSE SWEETENER

SWERVE CONFECTIONERS SUGAR

VANILLA EXTRACT

WHOLESOME PROVISIONS RAINBOW KETO SPRINKLES

XYLITOL SWEETENER

AIOLI

APPLE CIDER VINEGAR

BALSAMIC VINEGAR

BARBECUE SAUCE (NO SUGAR ADDED)

BÉARNAISE

CHIMICHURRI

DIJON MUSTARD

DILL PICKLE RELISH

DISTILLED WHITE VINEGAR

GUACAMOLE

GUY GONE KETO CONDIMENTS

HORSERADISH

MAYONNAISE

PEPPER

PESTO

RED WINE VINEGAR

SALAD DRESSING (SUGAR-FREE)

SALT

SAUERKRAUT

SOY SAUCE

TABASCO (HOT SAUCE)

TAHINI

GAMARI

TZATZIKI

WHITE WINE VINEGAR

PACKAGED AND CANNED FOODS

ALMOND BUTTER (UNSWEETENED)

BONE BROTH

CANNED ANCHOVIES

CANNED CAULIFLOWER

CANNED GREEN BEANS

CANNED MACKEREL

CANNED SALMON

CANNED SARDINES

CANNED SPINACH

CANNED TUNA

CAPERS

COCONUT BUTTER

CORNICHONS

HAZELNUT BUTTER

MACADAMIA NUT BUTTER

PEANUT BUTTER

PECAN BUTTER

PICKLES (SOUR)

SOY NUT BUTTER

SUNFLOWER SEED BUTTER

TAHINI

TOFU

TOMATO SAUCE (NO SUGAR ADDED)

WALNUT BUTTER

THE FOOD LISTFROZEN FOODS

APPLEGATE ORGANICS SPINACH & FETA SAUSAGE

APPLEGATE ORGANICS TURKEY BURGERS

APPLEGATE ORGANICS WELL CARVED ORGANIC MEDITERRANEAN STYLE MEATBALLS

ATKINS CHEESY CHICKEN RISOTTO

ATKINS CHILE CON CARNE

ATKINS MONGO-LIAN-STYLE BEEF

ATKINS PORK VERDE

FIVE ONE EIGHT KITCHEN KETO BACON QUICHE

FIVE ONE EIGHT KITCHEN LAMB SAAG

FIVE ONE EIGHT KITCHEN PORK TENDERLOIN WITH CHIMICHURRI

FIVE ONE EIGHT KITCHEN STEAK CHILI WITH REFRIED “BEANS”

FRESH N LEAN KETO MEAL PLAN

GARDEN LITES SUPERFOOD BLENDS FROZEN VEGGIE CAKES

HEALTHY CHOICE CHICKEN MARINARA POWER BOWL

HEALTHY CHOICE GRILLED CHICKEN & BROCCOLI ALFREDO

HEALTHY CHOICE SESAME CHICKEN WITH ZOODLES

JIMMY DEAN SAUSAGE SIMPLE SCRAMBLES

JIMMY DEAN TURKEY SAUSAGE SIMPLE SCRAMBLES

JIMMY DEAN DELIGHTS DELIGHTS HAM, BELL PEPPERS, MUSHROOM, BACON AND ONION EGG’WICH

LEAN CUISINE STEAK PORTABELLA

MORNINGSTAR FARMS GRILLERS ORIGINAL VEGGIE BURGER

PRIMAL KITCHEN CHICKEN PESTO BOWL

QUEST NUTRITION 4-CHEESE THIN CRUST PIZZA

QUEST NUTRITION MEAT LOVERS PIZZA

REALGOOD FOODS BEEF ENCHILADAS

REALGOOD FOODS MARINARA RICOTTA CANNELLONI

REALGOOD FOODS STUFFED CHICKEN CORDON BLEU

SIMPLY BALANCED ALASKA KETA SALMON SKIN ON FILLETS

STOUFFER’S SPINACH SOUFFLÉ

TRADER JOE’S PALAK PANEER

TRADER JOE’S PREMIUM SALMON BURGERS

TRADER JOE’S SHIITAKE MUSHROOM CHICKEN

TRADER JOE’S SHRIMP STIR FRY

DAIRY

BLUE CHEESE

BRIE

CAMEMBERT

CHEDDAR

COLBY JACK

CREAM

CREAM CHEESE

FETA

GOAT CHEESE (CHEVRE)

HALLOUMI

HAVARTI

LIMBURGER

MANCHEGO

MASCARPONE

MOZZARELLA

MUENSTER

PARMESAN

PEPPER JACK

PROVOLONE

ROMANO

SOUR CREAM

STRING CHEESE

SWISS CHEESE

THE FOOD LISTDESSERTS

ATKINS CARAMEL BROWNIE BITES

ATKINS CHEESECAKE BITES

CACAO POWDER

CATALINA CRUNCH KETO SANDWICH COOKIES

CHOC ZERO DARK CHOCOLATE SQUARES

CHOC ZERO KETO BARK

EATING EVOLVED KETO CUPS

ENLIGHTENED KETO ICE CREAM

FAT SNAX KETO COOKIES

HIGHKEY CARAMEL CLUSTERS

HIGHKEY MINI COOKIES

QUEST NUTRITION DOUBLE CHOCOLATE CHIP COOKIES

QUEST NUTRITION PEANUT BUTTER COOKIES

QUEST NUTRITION PROTEIN COOKIES

SMARTSWEETS GUMMY BEARS

SMARTSWEETS PEACH RINGS

TCHO ROASTED CACAO NIBS

4505 CHICHARRONES FRIED PORK RINDS

4505 BUTCHER’S SNACK STICKS

ALMONDS

ANCIENT NUTRITION COLLAGEN PEPTIDES PROTEIN POWDER

ANNIE CHUN’S ORGANIC SEAWEED SNACKS

ATKINS BACON CHEDDAR CAULIFLOWER BITES

BEEF JERKY

BRAZIL NUTS

BULLETPROOF COLLAGEN PROTEIN BAR

CHEESE STICKS

CHEF’S CUT ZERO SUGAR JERKY

CASHEW NUTS

COUNTRY ARCHER ORIGINAL FOOTLONG BEEF & PORK STICKS

DANG BAR SAMPLER PACK

DANG LIGHTLY SALTED COCONUT CHIPS

FAT SNAX KETO CRACKERS

FBOMB KETO KRUNCH CHEESE CRISPS

FBOMB MACADAMIA NUT BUTTER VARIETY PACK

FINAFLEX KETOGENIC MEAL REPLACEMENT SHAKE

GUACAMOLE

HAZELNUTS

JUST THE CHEESE CRUNCHY BAKED CHEESE BARS

KALE CHIPS (HOMEMADE OR NO SUGAR ADDED)

KETO BARS

KETOLOGIC KETO CRISPS

KETOLOGY KETO SHAKES

MACADAMIA NUTS

MOON CHEESE MIXED MINIS SNACK PACKS

NATURE FUEL KETO FAT BOMB

NATURE FUEL MEAL REPLACEMENT SHAKES

OLIVES

PEANUTS

PECANS

PINE NUTS

PISTACHIOS

PREFERRED KETO COLLAGEN SHAKES

PUMPKIN SEEDS

RXBAR PEANUT BUTTER BAR

SCHOOLYARD SNACKS KETO CHEESE PUFFS

STRYVE BEEF BILTONG

SUNFLOWER SEEDS

THINK! KETO PROTEIN BARS

VITAL PROTEINS COLLAGEN PEPTIDES

WALNUTS

WHISPS CHEESE CRISPS

SNACKS

BREAD, PASTA, CEREAL + “GRAINS”

ALDI L’OVEN FRESH KETO FRIENDLY BREAD

BLACK BEAN SPAGHETTI

CATALINA CRUNCH KETO-FRIENDLY CEREAL

CAULIFLOWER RICE

CELERIAC NOODLES

CUCUMBER NOODLES

DALS FOODS ZEROATMEAL GRAIN-FREE INSTANT HOT CEREAL

DIABETIC KITCHEN CINNAMON PECAN GRANOLA CEREAL

EGGPLANT NOODLES

FIVE ONE EIGHT KITCHEN KETO GRANOLA

HIGH KEY MAPLE BROWN SUGAR INSTANT HOT CEREAL

JULIAN BAKERY KETO THIN BREAD

JULIAN BAKERY PROGRANOLA® VANILLA CINNAMON CLUSTER

KELP NOODLES

KETO BAKES BEST EVER SANDWICH BUNS

KISS MY KETO BREAD

KISS MY KETO GRANOLA

KOHLRABI NOODLES

LAKANTO CINNAMON ALMOND CRUNCH KETO GRANOLA

LIBERATED FLOURLESS COCONUT BREAD

MAGIC SPOON VARIETY PACK

MIKEY’S ENGLISH MUFFINS

OUTER AISLE FOODS CAULIFLOWER SANDWICH THINS

PALMINI PASTA

RIGHTRICE GRAIN-FREE VEGETABLE RICE

SCHOOLYARD SNACKS LOW-CARB KETO CEREAL

SHIRATAKI NOODLES

SPAGHETTI SQUASH

THIN SLIM FOODS ZERO NET CARB BREAD

WHOLESOME PROVISIONS LOW-CARB PASTAS

WILDWAY GRAIN-FREE INSTANT KETO HOT CEREAL

YELLOW SQUASH NOODLES

ZUCCHINI NOODLES

THE FOOD LISTBEVERAGES

ALMOND MILK, UNSWEETENED

CASHEW MILK, UNSWEETENED

CELERY JUICE

CUCUMBER JUICE

COCONUT MILK, UNSWEETENED

COFFEE, UNSWEETENED

EBOOST SUPER POWDERS

FLAXSEED MILK, UNSWEETENED

HARD LIQUOR (RUM, VODKA, GIN, TEQUILA, WHISKEY)

KALE JUICE

KETO BARS HOT COCOA

KETO BARS VANILLA SPICE LATTE

KILL CLIFF ENERGIZE + RECOVER DRINKS

KOIA KETO VARIETY PACK (CHOCOLATE BROWNIE, COOKIES CREAM, CAKE BATTER, & CARAMEL CRÈME)

LEMON JUICE, MIXED WITH WATER

LIME JUICE, MIXED WITH WATER

LMNT KETO ELECTROLYTE DRINK MIX

MACADAMIA NUT MILK, UNSWEETENED

MATCHA, UNSWEETENED OR LOW-CARB

SELTZER

SOY MILK, UNSWEETENED

SPARKLING WATER, UNSWEETENED, WITH OR WITHOUT NATURAL FLAVORS

SPINACH JUICE

TEA, UNSWEETENED; BLACK, GREEN, OR HERBAL

ULTIMA REPLENISHER ELECTROLYTE MIX

VIRGIL’S ZERO SUGAR SODAS

WINE