For packaged foods, check the nutrition facts for the serving size, calories, macros, and keep an eye out for key nutrients - is this product a good source of any essential vitamins and minerals? Is it high in sodium? The easiest way to tell if something fits into your ketogenic diet is by checking the nutrition label. not only is fiber associated with better heart health and digestion, but it also tends to be packaged in many naturally nutritious foods. This allows you to more easily stay below your carb threshold and can provide various health benefits. Thus, many will subtract fiber content from their total carbs consumed to get what's called a " net carb count".įiber extracts are also commonly used to create no carb breads and other keto diet substitutes you can find in the market. Fiber, in particular, is a type of carb that is not easily digested or absorbed and tends to have little, to no effect on blood glucose. There are many types of carbohydrates in food and not all of them impact your blood sugar the same way.
The Importance of High Fiber Foods When Cutting CarbsĪs you learn to count carbs and balance your ketogenic diet macros, understanding the role of net carbs can make your life so much easier. Tracking your daily food intake on keto is key to hitting your daily nutrition goals and getting the most out of your meals.
This can take a bit of practice, but tracking your daily food consumption is a great way to learn. Once you understand exactly how much protein, fat, and carbs you should eat, the next step is learning what serving size of each food is appropriate for you. Once you know your macro goals, all you need to do is choose the best keto friendly foods to eat every day that fit these macros. Use an online keto macro calculator to quickly estimate your nutrition needs. Knowing your exact macro needs will not only help you achieve ketosis, but can also help you control your energy intake to support your fitness goals. Learning exactly how much protein, carbs, and fat you need on a ketogenic diet is the first step to building your perfect menu. Switching up your food choices alone won't result in weight loss - eating a calorie controlled diet is still crucial to your success ( 3). However, cutting carbs and increasing fat intake is only part of the equation. The goal of a ketogenic diet is to restrict carbs to such a low level that your body is forced to use more fats as a source of fuel, through a metabolic state called ketosis. Unlike traditional American diets where the bulk of calories typically come from carb based foods like grains, potatoes, beans, and legumes, a keto food pyramid flips this on its head so the majority of your calories come from high fat food choices with little to no carb containing foods at the top. Similar to phase one of the Atkins diet, the ketogenic diet is a high fat and very low carb eating plan - with total carbs commonly restricted to less than 20 grams of carbs a day ( 2). Additionally, the quality of these food choices can impact your overall health and ability to lose weight on this meal plan ( 1).
Of course certain food items can make this harder or easier. Keto is a macro based low carb diet, meaning no food items are excluded as long as you hit your daily keto macronutrient goals. It's the ultimate guide to hundreds of keto approved food options, complete with total net carbs for every food.
While you’re here, download this free comprehensive keto food list pdf to get started. Tips for Building a Healthy Keto Meal Plan.What Happens if You Eat High Carb or Non-Keto Foods?.
So whether you are starting a ketogenic diet or just looking for trusted keto friendly food options to add to your shopping list, here is your complete guide to the best and worst foods to eat on a keto diet and how to portion them for optimum results. Thus, the best keto diet foods support your health and your ketogenic diet needs all at once. Good nutrition and calorie control also matter.
Because keto is a macro based diet, technically no foods are excluded - it just depends on how much you eat - specifically carbs! However, some options can certainly make or break your success on a ketogenic diet meal plan.Įven more so, getting the full benefits and achieving your health goals on keto goes beyond cutting carbs.