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Quick Start Keto Foods

Low carbers know ketosis is the superhero of fat burning. Want to get there quickly? Try a few rapid keto techniques and eat specific low carb foods.

  • Why ketosis makes a difference in fat loss
  • Fast 3-Day Keto technique
  • Printable list of 200 keto foods
  • Online keto calculator

 

What is keto? When carbs are restricted or absent from your diet, your body must rely almost solely on fat for energy. Ketosis happens when your carb levels are very low, 20 to 50 carbs (or less) per day.

 

ketosis ratio macro nutrient

 

The fastest way to reach ketosis using your diet is by limiting carbs: 20 to 50 grams per day, or less than 10% of total daily calories. Some low carbers eat less than 5%.

Specific diet and exercise techniques, such as intermittent fasting and high intensity interval training (HIIT) workout routines help you get into ketosis quickly and maximize your fat loss.

 

 

3 Day Keto Technique

This keto method helps eliminate liver glycogen stores rapidly. Follow this plan exactly, and you’ll reach ketosis within a few days.

 

Day 1

Eat low carb during the day or avoid fruit, starchy veggies, grains, sugary treats, rice, bread and pasta.

Do not eat anything after 6 pm.

 

Day 2

In the morning before eating, perform a HIIT routine, another kind of intense exercise or weight training.

Start eating a ketogenic diet with 0 to 2% of calories from carbs. (0 to 5 grams of net carbs per 1000 daily calories.)

Example:

2% of 1000 daily calories = 20 calories.

Carbs have 4 calories per gram, so 20 calories = 5 carbs.

 

Day 3

In the morning (before eating) perform medium intensity, steady state exercises or weight training.

  • Continue eating high fat keto foods.
  • Allow no more than 5% of your total daily calories from carbs.

 

 

How to Know You’re in Ketosis

The Natural Way

In addition to rapid fat loss, many low carbers experience a burst of energy and a lightened mood.

Some dieters notice a temporary, strange taste in the mouth and mild sweet breath odor, signaling they are in ketosis.

 

The Scientific Way

There is a popular way to measure ketones to tell if you are in ketosis: testing with strips.

Keto strips measure the presence of ketones, a result of being in ketosis.

 

Testing for Ketosis

Special test strips called keto sticks (or ketostix, keto strips) are used to detect ketones in the urine, a sure sign of ketosis.

keto test strips

I must admit, I love seeing dark purple on the end of my keto test strip. Keto sticks are a good detector of ketosis, but if the strip doesn’t register the presence of ketones, you can still be ketosis. Why?

This happens when the urine sample is diluted from drinking lots of water. It’s also possible to use up all the ketones during heavy exercise.

 

Using Keto Strips

Fat-adapted low carbers may not register ketones after being in ketosis for longer periods of time.

These low carbers use ketones more efficiently and levels may not be detectable in the urine, even though they are in ketosis.

Play it safe, rely on your eating habits and use keto sticks to ‘check in.’

 

 Online Keto Calculator

Use this keto calculator to determine your ideal nutrient intake for weight loss or maintenance during ketosis.

The low carb keto calculator creates a plan based on how much fat you would like to lose each week.

  • Enter your height, weight, age, daily carb intake and level of exercise.

The calculator recommends the optimum daily calories, fat, carbs and protein grams to help you get into ketosis and meet your weight loss goal.

 

 

Eating Plan for Ketosis

Even though most of your calories are from high fat foods, once you get into ketosis your body burns the fat instead of storing it.

Keto ratio for protein/fat/carb calories:

Ratio chart for ketosis foods nutrition.

 

Keto Meal Plan

Wondering what to eat? The Keto Beginning program goes a step beyond the usual low carb approach.

This keto meal plan offers an allergen-free, paleo-friendly, low carb balancing solution.

This plan does all the work for you, using sound nutrition and vibrant foods to create high fat recipes that are dairy-, gluten-, sugar- and grain-free.

 

keto beginning meals

Flax Seed Focaccia, Chicken Pot Pie, Raw Paleo Falafel

 

The Keto Beginning uses whole foods to:

  • Enter fat-burning mode without ‘keto flu’ or going very low carb.
  • Bust through plateaus and maintain steady energy.
  • End food obsessions and strict eating schedules.

 

Printable List of Keto Foods

Plan your meals and a trip to the grocery with the printable keto foods list. These foods are keto-friendly and high in healthy fats.

 

Cheese

  • American
  • Blue Cheese
  • Cheddar
  • Cottage Cheese
  • Cream Cheese
  • Feta
  • Gouda
  • Mozzarella
  • Parmesan
  • Provolone
  • Ricotta Cheese
  • Swiss

 

Dairy & Dairy Substitutes

  • Almond Milk (unsweetened)
  • Coconut Cream
  • Coconut Milk (unsweetened)
  • Greek Yogurt
  • Heavy Cream
  • Sour Cream ((full fat)
  • Soy Milk (unsweetened)
  • Whipped Cream (unsweetened)

 

Dressings

Red Wine Vinegar, Blue Cheese, Creamy Ceaser, Ranch, Olive Oil

 

Fats & Oils

  • Almond Butter, Oil
  • Avocado Oil
  • Butter
  • Cocoa Butter, Oil
  • Coconut Oil
  • Fish Oil (cod liver)
  • Flax Seed Oil
  • Grape Seed Oil
  • Hemp Seed Oil
  • Macadamia Oil
  • MCT Oil
  • Full Fat Mayonnaise
  • Olive Oil
  • Walnut Oil

 

Organic Coconut OilQuick Start Keto Foods

Organic Coconut Oil

Carrington Farms Organic Coconut Oil is  essential for rapid fat-burning. Fats from coconut oil aren’t stored. Instead, coconut oil fats are used immediately for energy.

Coconut oil can last up to two years without spoiling. Coconut oil gives food a nice “buttery” (not coconut) flavor, and is one of the healthiest choices for cooking and baking.

 

Avocado Oil

La Tourangelle Avocado Oil

La Tourangelle Avocado Oil is all-natural, expeller-pressed, non-GMO and Kosher. La Tourangelle has a fruity roundness – great for sweet and savory recipes.

 

Performance MCT Oil

bulletproof coffee best MCT Oil

Left Coast’s pure MCT oil blend is identical quality to the ‘Bulletproof’ brand. MCT converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol.

MCT oil is an easy way to increase your healthy fats. Add to salads, smoothies or your latest Bulletproof coffee fasting plan for immediate, all-day energy.

Triple filtered, pharmaceutical grade, BPA-free container, USA-made.

 

Seafood

  • Anchovy
  • Fresh Fish: Bass, Carp, Flounder, Haddock, Halibut, Mackerel, Salmon, Sardines, Sole, Tilapia, Trout, Tuna
  • Clams
  • Crab Meat
  • Lobster
  • Mussels
  • Oysters
  • Shrimp
  • Squid

 

Flours, Meals & Powders

  • Acorn Flour
  • Almond Flour
  • Almond Meal
  • Cocoa Powder
  • Coconut Flour
  • Flax Seed Meal
  • Protein Powder
  • Psyllium Husk
  • Sesame Seed Flour
  • Splenda

 

Eggs, Poultry & Fowl

  • Eggs
  • Chicken: Breast, Legs, Wings
  • Duck
  • Goose
  • Quail
  • Turkey: Breast, Ground, Bacon

 

Fruits

(low sugar)

  • Avocado
  • Blackberry
  • Blueberry
  • Cranberry
  • Lemon
  • Lime
  • Green Olive
  • Raspberry
  • Strawberry
  • Rhubarb
  • Tomato

 

keto meat bacon

Meat

  • Beef, Corned
  • Beef, Ground 70-90% lean
  • Beef, Hot Dog/Frankfurter
  • Beef: Tongue, Ribs, Roast, Pastrami, Sausage
  • Beef, Steak: Filet Mignon, Rib Eye, Round, Sirloin, Strip Loin
  • Bologna (pork, beef, chicken)
  • Lamb, Chops
  • Pepperoni (pork, beef)
  • Pork: Bacon, Chops, Ham, Liverwurst, Loin, Prosciutto, Sausage
  • Veal
  • Venison

 

Nuts/Legumes

Almonds, Brazil Nuts, Coconut, Hazelnuts, Macadamias, Pecans, Pistachios, Walnuts

 

Seeds

Chia, Flax, Hemp, Pumpkin, Safflower, Sesame, Sunflower

 

Vegetables

(low sugar)

  • Arugula
  • Asparagus
  • Bok Choy
  • Broccoli, Broccoli Rabe
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Chicory Greens
  • Cucumber
  • Eggplant
  • Endive
  • Fennel
  • Garlic
  • Green Bean
  • Jalapeno
  • Lettuce: Green Leaf, Romaine
  • Parsley
  • Radish
  • Spinach
  • Soy Bean
  • Zucchini

 

Vegetables

(moderate sugar)

  • Artichoke
  • Brussels Sprouts
  • Carrots
  • Celery
  • Kale
  • Kohlrabi
  • Mushrooms
  • Okra
  • Onion
  • Peppers: Sweet or Hot Red, Sweet Yellow
  • Pumpkin
  • Snow Pea
  • Spaghetti Squash
  • Turnips

 

Zero Calorie and Diet Soft Drinks

  • Citric acid in diet soft drinks throws some low carbers out of ketosis.

 

Alcohol

While in ketosis, your blood sugar is very low, so alcohol will have a more pronounced effect.

Drink slowly and cautiously. The hangovers are ruthless.

  • Hard liquors (scotch, vodka) may be consumed in moderation – they have only trace amounts of carbs.
  • Most wines have 1 to 5 carbs per serving. Sweeter wines have more carbs. Darker, drier wines have less.

 

Printable Keto Foods List

A complete list of over 200 low carb ketosis foods. Click the image to view, print or save.

A complete list of over 200 low carb ketogenic foods.

 

Almost Zero Carb Meal Plan

The Almost Zero meal plan is three easy days, one aggressive technique, and major fat loss.

inside almost zero carb meal plan

The plan is designed to break even the worst stall, and burn off large amounts of stored fat – in 3 days.

  • The Technique
  • 75 Recipes (60 under 1 net carb)
  • Sample Menus
  • Resources

If what you’re doing isn’t working, get the meal plan now.

 

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Category: Food Lists, Keto