The ketogenic diet is a high fat, moderate protein, low carbohydrate diet that has amazing health benefits — including weight loss and increased energy.
But, what kinds of food do you eat in order to have a diet high in fat, while low in carbs?
The nutritional recommendations boil down to this: eat fewer starchy and sugary carbohydrates (like sweets, bread, and potatoes); and instead eat more green veggies, meats, and healthy fats. Simple!
Most experts agree that you will be able to achieve nutritional ketosis is you eat less than 20 net carbs a day. When you first start out on the keto diet, it’s a good idea to track your carb intake to make sure you stay under this 20 carb/day limit.
What are Carbs?
Foods that have high carb counts are:
Grains like wheat, oats, rice, and quinoa
Starchy vegetables such as potatoes, sweet potatoes, corn
Fruits such as banana, mango, pineapple
Desserts, and food with added sugar
How to track your Macros
Are you looking for the best and easiest way to track carbs on the keto diet?
One of the best ways to track what you are eating is by using a calorie tracking app and a food scale. This way, you will have accurate information about the types and amounts of food you are eating. By using a food tracking app and a food scale, you know just how many carbs you are eating each day.
Apps like My Fitness Pal and Carb Manager are easy ways to track your foods and exercise.
When you look for a food scale to buy, make sure to look for a digital scale with an accuracy to the gram. I like a stainless steel scale, with a backlit screen, and a pull-out keypad.’
You might not need to track your calories and carbs forever — but it’s a great idea to track for the first month or so. Tracking is a great way to ensure results on the keto diet.
Free Keto Calculator
If you want to learn more about keto macros, make sure to check out my Free Keto Macros Calculator.