What to Eat Keto

What To Eat Keto

In the beginning of a keto diet, focus on severely limiting carbohydrates. Aim for 20 to 30 grams of net carbs per day, says New York City-based dietitian Kristen Mancinelli, RD. This will help you get into fat-burning ketosis and see faster results. Keep chips, crackers and bread to a minimum, as well as desserts, sugary fruit and most processed vegetable-based snacks. Eat meat, fish, eggs and pure fats like olive and coconut oil instead.

Add in plenty of nonstarchy vegetables, such as leafy greens and cruciferous veggies, and berries. Try fermented foods, such as kimchi and sauerkraut. Add in a serving or two of keto-friendly starch alternatives, such as our Mashed Faux-Potatoes.

Include plenty of fats from nuts and seeds, and dairy, such as full-fat yogurt and cottage cheese, which are rich in protein and calcium. Make sure to choose products that are low in carbs, like almond or coconut milk.

Lower insulin levels are key to burning fat as fuel, and the keto diet keeps them as low as possible. Insulin is the hormone that signals your body to use glucose for energy or store it as backup fuel called glycogen. High levels of insulin can prevent you from losing fat and may even promote fat storage.

As you start to cut back on carbs, make sure to prioritize quality sleep and stay hydrated. You may experience some flu-like symptoms as your body adapts to using fat for fuel, but they should go away after a week or so. Also, be sure to exercise gently — heavy lifting can increase your insulin levels and counteract the fat-burning effects of the keto diet.