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How Many Carbs On Keto? A Practical Guide.
When starting the keto diet, there’s one golden question everyone asks. How many carbs can I eat and still stay in ketosis? If you’ve toyed with the idea of going keto or are already partway through your low-carb adventure, understanding carb intake is essential to your success.
This guide will break down everything you need to know about carbs on the ketogenic diet, from how carbs affect your body to practical tips for staying in that coveted state of ketosis. You’ll learn exactly how many carbs on keto are right for you and how to simplify your food choices to help you stay on track.
What Is The Keto Diet?
The ketogenic diet, or keto for short, is a low-carb, high-fat diet aimed at shifting your body’s primary energy source from carbohydrates to fat. This state is called ketosis and is the hallmark of keto success.
What is Ketosis?
Ketosis is a metabolic state where your body uses fat as its primary energy source instead of carbohydrates. This happens when you significantly reduce your carbohydrate intake, lowering blood glucose levels and depleting glycogen stores. Without enough glucose for energy, your liver starts breaking down fats into molecules called ketones, which can be used by your brain, muscles, and other tissues as fuel.
Why does this matter?
Carbs are your body’s default energy source. By slashing carb intake, you force your system to adapt, burning fat stores more efficiently. For many, this means weight loss, reduced inflammation, and increased energy, among other benefits.
However, there’s one catch—carbs must be tightly controlled. If you eat too many, you can drop out of ketosis entirely. But how many carbs are “too many”? Let’s explore the numbers.
How Many Carbs Per Day on Keto?
The standard ketogenic diet ratios are 70% fat, 20% protein, and 10% carbs. This means that 70 percent of your daily calorie intake should come from fat, 20 percent from protein, and just 10 percent from carbohydrates.
The general rule of thumb is to limit your carb intake to 20–50 grams of net carbs per day.
Understanding Net Carbs
You may have noticed the emphasis on net carbs. This is because not all carbs are created equal. “Net carbs” refer to total carbohydrates minus dietary fibre (and sometimes sugar alcohols, depending on the context). Fibre doesn’t spike insulin or blood sugar, so it doesn’t typically interfere with ketosis.
For example, one cup of raw spinach contains about 3.6 grams of total carbs, but 2.2 grams are fibre. That leaves you with just 1.4 grams of net carbs.
A 60g portion of rice, on the other hand, contains about 53 grams of total carbs but only 2 grams of fibre. That’s 51 grams of net carbs! Visually, once cooked, this looks like roughly a cup of rice.
So when calculating grams of carbs on keto, make sure to focus on net carbs (not total) and choose high-fibre options whenever possible.
Navigating The Carb Conundrum
But counting grams of carbs is not the only way to figure out your carbohydrate intake. It is the method officially associated with the keto diet and may offer just the precision you need, but other strategies can also help you manage your carbohydrate intake effectively.
Going from high-carb directly to keto can be a pretty rough transition, and it can be helpful to first get a grasp of where on that carbohydrate spectrum you sit. Some people can jump from a high-carb diet directly into keto without any problem, but for others, it may be more helpful to gradually decrease their carb intake over time. This can make the transition easier and help prevent some of the common symptoms experienced when adapting to a low-carb or ketogenic diet.
Understanding how carbohydrates work in the body and learning how to effectively manage your carb intake is key to success on the keto diet. The next section aims to bridge that gap.
The Glycemic Index and The Glycemic Load
The glycemic index and its cousin, glycemic load, are helpful tools for understanding how different foods impact blood sugar levels, making it easier to manage your intake effectively. Developed for the management of blood sugar levels, it is, however, a useful guide for those following the keto diet, particularly if you are new to controlling your carb intake.
The Glycemic Index (GI)
The glycemic index (GI) is a numerical scale that measures how quickly a carbohydrate-containing food raises blood sugar levels after consumption.
Foods are ranked on a scale from 0 to 100, with higher values indicating that the food causes a more rapid increase in blood glucose. Low-GI foods, which rank at 55 or below, are digested and absorbed more slowly, leading to more stable blood sugar levels.
Why does this matter?
For those following the keto diet, understanding the glycemic index helps manage carbohydrate intake more effectively. Remember, the keto diet relies on maintaining a state of ketosis, where the body burns fat for energy instead of carbohydrates.
Consuming high-GI foods can cause a spike in blood sugar and insulin levels, which may disrupt ketosis and hinder your progress. Low-GI foods, on the other hand, have a minimal impact on blood sugar, making them a better choice for staying in ketosis and supporting steady energy levels throughout the day.
OK, so what’s glycemic load?
The Glycemic Load (GL)
Glycemic load (GL) is a measure that takes into account both the glycemic index (GI) of a food and the amount of carbohydrates it contains in a typical serving. While the GI tells you how quickly a carbohydrate food is likely to raise your blood sugar levels, the GL gives a more complete picture by considering portion size alongside the carbohydrate’s impact.
This makes glycemic load a more practical tool for understanding how a particular food might affect your blood sugar in real-world eating scenarios. Foods with a low glycemic load are generally better for maintaining steady energy levels and managing blood sugar, which is especially important for those following a keto diet or looking to avoid blood sugar spikes.
Comparing Net Carbs with GI and GL
So, where does that leave our net carbs scenario? Do I need to count grams of carbs or not?
Net carbs, glycemic index (GI), and glycemic load (GL) all relate to how carbohydrates in foods impact your body, but they approach the topic from slightly different angles.
Let’s recap.
Net carbs focus on the amount of carbohydrates in a food that actually affect blood sugar. This excludes fibre and sugar alcohols, as they are either partially or completely undigested and have a minimal effect on blood glucose levels.
GI, on the other hand, measures how fast a carbohydrate-containing food raises blood sugar on a scale from 0 to 100, with higher values indicating a quicker spike.
GL builds on GI by factoring in the quantity of carbohydrates in a standard serving size of the food, providing a more comprehensive picture of its real-world impact on blood sugar.
When it comes to reaching and maintaining ketosis, it is net carbs that can make all the difference by giving you the precision you need to balance this delicate metabolic state.
But the glycemic index and, more importantly, the glycemic load, can give you a framework on which to build your food choices.
Using GL in the Keto Diet
So, we have ditched GI in favour of GL, as it allows us to think in terms of portion size. When you are controlling your food intake, especially for weight loss, knowing what a portion of food looks like on the plate is crucial.
Let’s get back to our concept of a food choices framework.
When you begin any diet, the major concern is to keep things simple. Assessing the current state of your food intake is probably a good place to start. Understanding that you are most likely going to have to make some major changes will aid your transition no end. Trying to crunch the numbers so that you can keep eating bread probably won’t.
It goes without saying that keto, low-carb, or any other healthy diet is most beneficial (not to mention easier to follow) when based around minimally processed whole foods. That’s a whole lot fewer labels you will have to read for a start!
The GL scoring system
Here’s how it works. GL is calculated by multiplying the glycemic index of a food by the amount of carbohydrates (in grams) it contains per serving, then dividing that number by 100.
A lower GL (10 or less) indicates a smaller effect on blood sugar, while a higher GL (20 or more) suggests a greater impact.
By focusing on foods with a low or moderate GL and avoiding those with a high GL, you are off to a good start in not just understanding your carbohydrate intake but also how to bring it under control. And, because it is directly associated with portion sizes, you have an easy-to-estimate guide of what (and how much of it) you need to be eating.
It is worth noting that you don’t have to do these calculations for yourself. Most foods, processed or otherwise, now have a GL score available.
Getting Started With The Keto Diet
Building a list of foods you can eat makes everyday eating far easier. Net carbs aside, let’s revisit those macro ratios and translate them into real life. Bear with us whilst we work through an example to get to some actual practical advice.
If the average woman needs 2000 kcals per day, and the average man needs 2500 kcals per day, then a 70/20/10 split would look like this…
2000 kcals per day breaks down into 50g carbs, 100g protein, and 155g fat.
2500 kcals per day breaks down into 62g carbs, 125g protein, and 195g fat.
Taking into account that there is no such thing as an average person and that weight loss generally involves a reduction of calories, these are pretty much maximum estimates.
Let’s look at those in real terms.
Carbohydrate
30g per day is a more realistic AVERAGE goal for ketosis. In terms of GL scores, that equates to 15 GL per day. Which is actually 10 to 15 portions of non-starchy vegetables per day.
Protein
The recommended amount (keto or not) is, on AVERAGE, 45g per day. If we consider 15g to be a portion, then we need 3 portions per day.
Fat
Which leaves the rest as fat. If we consider that one tablespoon of oil contains roughly 150 kcals and call that a portion, then based on the AVERAGE estimates for a woman, we would need 9 portions each day.
This might all sound overly complicated, but what could be simpler than counting portions per day?
But what’s in a portion?
A portion of carbs
It makes sense that the higher the glycemic load of a food, the smaller the portion should be. So for 1 GL, you could have a handful of broccoli or half a cucumber or a large handful of spinach or lettuce. You could also have a whole avocado, which incidentally counts as two of your fat portions, too.
Going up the scale, for 2 GL, you could have one medium tomato or half an onion. A small carrot comes in at 3 GL. Theoretically, foods with a score of lower than 10 GL are considered low on the scale, but you won’t get many of those in and remain in ketosis. One small banana, for example, will cost you 10 GL.
Out of interest, 3 small new potatoes come in at 16 GL, or you could have a handful of fries for 22 GL. One-third of a corn cob is 14 GL.
Filling half of your plate with veggies at each meal is clearly the only way to go.
A portion of protein
A portion of protein is generally considered to be a handful or a pack of playing cards. It is much simpler than working out carbs.
1 small chicken thigh with skin (50g), a small steak (100g), or a small fillet of salmon (55g) are all one portion of protein. As are two eggs, a handful of nuts (100g), or a wedge of Brie (75g).
Three of those a day, and you are done. It’s surprisingly little.
A portion of fat
Some foods get counted as fat, too. Like our avocado above, for example. But when you are aiming for a high fat ratio, trust us when we say this is a blessing, not a curse.
Protein foods often double up as fat portions. 2 chicken thighs are one portion of fat, whilst a rib eye steak is slightly more at one and a half. As we saw before, 1 tablespoon oil (be it olive, coconut, or whatever) is also one portion; two eggs are one portion, as is your wedge of Brie or handful of nuts and seeds.
Exploring keto? Read more in our article ‘Getting started with the keto diet. ‘
Keto-Friendly Foods Low in Carbs
Here’s a quick guide to some excellent keto-approved options.
Low-Carb Vegetables
These veggies are nutrient-packed and low in carbs, making them perfect for keto.
- Leafy Greens like spinach, kale, and arugula
- Cruciferous Vegetables, including broccoli and cauliflower
- Zucchini and other summer squashes
- Asparagus and bell peppers
- Mushrooms for their versatility and umami flavour
Keto-Friendly Proteins
Focus on high-quality protein sources that are rich in healthy fats.
- Fatty Fish such as salmon, mackerel, and sardines
- Poultry like chicken thighs with skin or duck
- Grass-Fed Meat, including beef, lamb, or pork
- Eggs, which are incredibly versatile and nutrient-dense
Healthy Fats
These fats are essential to maintaining energy levels and satiety.
- Avocados and avocado oil
- Olive oil and olives
- Coconut oil or MCT oil
- Nuts and Seeds like macadamias, almonds, chia seeds, and flaxseeds
- Butter and ghee, preferably grass-fed
Check out our article ‘The Keto Food List Explained’ for a more in-depth look at keto-approved foods.
Adjusting Your Carb Intake Over Time
We have looked at some ways to make life simpler when starting a keto diet by paying attention to glycemic load and getting familiar with portion sizes. Even just these simple measures will see you well on your way to a healthier diet and all the benefits it can bring.
Yet that does not necessarily mean you will be in, or stay in, ketosis. It might, but the key to any diet is understanding your own needs and tweaking the process according to what works best for you. And that’s where the fine-tuning and the precision of counting net carbs come in.
Finding Your Carb Tolerance
Identifying your personal carb limit to maintain ketosis is a crucial step in mastering this dietary approach. Everyone’s metabolism and lifestyle are unique, so the amount of carbohydrates you can consume while staying in ketosis might differ from someone else’s.
To figure this out, start by monitoring your daily carb intake and tracking your body’s responses, such as checking your ketone levels using urine strips or a blood ketone meter. Most individuals find their limit falls between 20-50 grams of net carbs per day, but it’s important to experiment and adjust based on your specific goals, activity level, and how your body reacts.
By finding your sweet spot, you’ll be better equipped to maintain ketosis and enjoy its benefits while still having flexibility in your diet.
Determining your ideal carb intake is often a process of trial and error, and that’s completely normal. Start by setting a baseline carb goal within the recommended range, such as 30 grams of net carbs per day. Stick to this amount for at least a week while keeping track of your ketone levels, energy, mood, and overall well-being. If you’re not achieving ketosis or feel sluggish, try lowering your intake slightly and observe any changes over the next few days.
On the other hand, if you’re consistently in ketosis and want to experiment with more flexibility, gradually increase your carb intake in small increments, such as 5 grams at a time, while continuing to monitor your body’s response.
Remember, everyone’s metabolism is unique, so patience and careful adjustments will help you find the balance that works best for you.
Signs You Might Need to Adjust
Too many carbs?
Obviously, one of the most noticeable signs that you’re consuming too many carbs on keto is being kicked out of ketosis. This can be identified by an increase in your blood sugar levels, which can be measured using a blood glucose or ketone meter.
Yet, there are other signals to look out for. These might include carb cravings, sudden energy crashes, or a return of brain fog and sluggishness. You might also notice bloating or other digestive discomforts as your body reacts to the extra carbohydrates.
If weight loss is part of your goal on keto, stalled progress or unexpected weight gain can also signal that your carb intake may be too high. Pay close attention to your body’s cues, and don’t hesitate to make adjustments to your diet as needed to stay on track.
Too few carbs?
Of course, this can go the other way as well.
When your carb intake is too restrictive, your body will often send clear signals that it’s not getting enough. Common signs include persistent fatigue, difficulty focusing, and feeling unusually irritable or moody. You might also experience headaches or dizziness, as your brain relies on a small amount of glucose to function optimally, even while on keto. Finding it hard to sleep can be an issue, often resolved with a slight increase in carb intake.
Another red flag can be a noticeable drop in physical performance, particularly during high-intensity activities or workouts. If you’re feeling constantly drained or struggling to recover, it may be an indicator that your body needs a bit more carbohydrate intake.
Remember, the goal is to find a healthy balance where you feel energized and capable while staying within your ketogenic framework. You must also consider the possibility that a keto lifestyle is simply not for you and maybe switch to a low carb approach instead.
A final word
Understanding carb intake is the key to keto success. It’s all about listening to your body, experimenting with what works best, and making adjustments as needed. Whether you’re reducing carbs further to stay in ketosis or strategically using them to boost performance and energy, the key is finding a sustainable approach that supports your goals.
Remember, keto isn’t one-size-fits-all—it’s about finding the balance that works for you.
Don’t forget to check out our range of keto granola, designed to help you balance your carb intake whilst still enjoying a healthy breakfast cereal.
This article was reproduced on this site with permission from operafoods.com.au the “Keto Granola Suppliers”.
See original article:- How Many Carbs On Keto? A Practical Guide.
The Keto Food List Explained
The ketogenic diet, often called “keto,” is a low-carb, high-fat diet designed to help the body enter a state called ketosis. In ketosis, the body shifts from using carbohydrates as its primary energy source to burning fat for fuel. This metabolic change can lead to various benefits, including increased energy, improved focus, and, for many, effective weight management.
The diet typically emphasizes reducing carbohydrate intake while prioritizing healthy fats and moderate protein consumption, tailoring meals to support this unique process. A well-structured food list is an invaluable tool for achieving success on the ketogenic diet.
By carefully selecting low-carb, high-fat, and moderate-protein foods, you can avoid common pitfalls like unintentionally consuming hidden carbs, which can disrupt your progress. Additionally, following a food list encourages a focus on nutrient-dense options, ensuring that your body receives essential vitamins and minerals while adapting to the diet. It can also simplify meal planning and grocery shopping, reducing stress and making your keto experience more enjoyable and sustainable in the long term.
Use this simple keto food list as a guide to the best foods to eat on a ketogenic diet, and discover some essential tips for planning and shopping to help you stay on track.
What Foods Can You Eat On A Keto Diet?
While staying mindful of macronutrient ratios is key to maintaining ketosis, focusing on a diet of whole minimally processed foods makes calculation far easier (not to mention nutritionally beneficial).
On a keto diet, you can enjoy a variety of delicious and nutrient-rich foods. Focus on low-carb vegetables like leafy greens, broccoli, and zucchini, as well as healthy fats from sources like avocados, olive oil, and nuts. Protein choices include meats, poultry, seafood, and eggs, all consumed in moderation. Dairy products such as cheese, cream, and unsweetened yogurt can be included, as long as they are low in carbs. Additionally, certain low-carb fruits like berries can be enjoyed in small amounts.
Foods to Eat on a Keto Diet
Low-Carb Vegetables
Spinach
Spinach is a versatile, nutrient-dense vegetable that’s low in carbs and high in vitamins A, C, and K. It also provides iron and magnesium, making it a great addition to keto salads, omelettes, or smoothies.
Broccoli
Broccoli is not only low in carbs but also packed with fibre, vitamin C, and antioxidants. It can help reduce inflammation and is perfect for roasting, sautéing, or steaming as a side dish.
Zucchini
Zucchini is a keto favourite due to its low-carb content and adaptability. It’s rich in vitamin C and potassium and can be used as a substitute for pasta or as a base for various dishes like zucchini noodles or fritters.
Cauliflower
Cauliflower is another crucial staple for keto enthusiasts. With its fairly neutral flavour, it can be transformed into rice, pizza crust, or mashed “potatoes,” while delivering a good dose of vitamins C and K.
Bell Peppers
While slightly higher in carbs than other keto vegetables, bell peppers are a colourful, nutrient-rich option. They’re an excellent source of vitamins A and C and make for great additions to stir-fries or as a snack when stuffed with low-carb fillings.
Cucumber
Crisp and refreshing, cucumbers are extremely low in carbs and high in water content, making them great for hydration. They are ideal for salads, dips, or just as a crunchy snack.
Asparagus
Asparagus is a low-carb, fibre-rich vegetable packed with vitamins A, C, and E. It’s easy to roast, grill, or steam and pairs well with healthy fats like olive oil or butter.
Healthy Fats
Avocados
Rich in heart-healthy monounsaturated fats, avocados are a keto staple. They’re also high in potassium, which helps maintain electrolyte balance, and their creamy texture makes them perfect for salads, smoothies, or spreads.
Olive Oil
A great source of monounsaturated fats, olive oil is packed with antioxidants and anti-inflammatory properties. It’s ideal for drizzling over salads, roasting vegetables, or as a base for homemade dressings.
Coconut Oil
High in medium-chain triglycerides (MCTs), coconut oil provides a quick energy source that supports ketosis. Its mild, slightly sweet flavour is great for cooking, baking, or adding to coffee.
Butter and Ghee
Grass-fed butter and ghee are rich in healthy fats and contain important vitamins like A and K2. They’re versatile for cooking at high temperatures or spreading on low-carb bread substitutes.
Nuts and Seeds
Varieties like almonds, walnuts, chia seeds, and flaxseeds are full of healthy fats and fibre. They make excellent snacks or additions to smoothies, yogurt, or keto-friendly baked goods.
Fatty Fish
Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are beneficial for brain health and reducing inflammation. Incorporate them into meals for a nutrient-dense boost.
Proteins
Eggs
Eggs are one of the most versatile and nutrient-packed protein sources. They are low in carbs, rich in healthy fats, and provide essential vitamins, making them a staple for most keto diets.
Chicken and Turkey
These lean proteins are ideal for keto-friendly meals. They are excellent for building muscle and can be paired with keto-approved sauces or low-carb vegetables.
Beef and Pork
High-quality cuts of beef and pork, such as ribeye steak, ground beef, or pork chops, are satisfying options rich in both protein and fats, essential for maintaining energy levels on keto.
Seafood
Shellfish like shrimp, crab, and lobster, as well as white fish like cod, are low in carbs but pack a healthy dose of protein and essential nutrients.
Cheese
Varieties like cheddar, mozzarella, and cream cheese offer both protein and fat, fitting seamlessly into a keto diet. They can be enjoyed as snacks or melted into dishes.
Tofu and Tempeh
These plant-based protein sources are low in carbs and versatile for a variety of recipes. They provide a great alternative for vegetarians following a keto lifestyle.
Low-Carb Dairy
Heavy Cream
Heavy cream is rich in fat and contains minimal carbs, making it an excellent addition to coffee, soups, and keto desserts.
Greek Yogurt (Full-Fat, Unsweetened)
Full-fat, unsweetened Greek yogurt offers a creamy texture with a moderate amount of protein and fat. It’s perfect for smoothies, as a base for dips, or with keto granola for a satisfying breakfast or snack.
Butter
Pure butter is carb-free and a great way to add flavour and fat to meals. It’s especially useful for cooking and baking on a keto diet.
Ghee (Clarified Butter)
Ghee has a higher smoke point than regular butter and is lactose-free, making it ideal for cooking and adding healthy fats without carbs.
Sour Cream
Low in carbs and high in fat, sour cream is a tangy addition to keto recipes, great for toppings or as an ingredient in creamy sauces.
Cottage Cheese (Full-Fat)
Though slightly higher in carbs than harder cheeses, full-fat cottage cheese provides a balance of protein and fat, suitable for moderate keto servings.
Low-Carb Fruits
Blackberries
Blackberries are low in carbs and high in antioxidants, vitamins C and K, and fibre. They make a refreshing snack or can be used to add a burst of flavour to smoothies or desserts.
Raspberries
Raspberries are another keto-friendly fruit that provides a sweet-tart taste while being relatively low in net carbs. They are also packed with antioxidants and help support digestion due to their high fibre content.
Strawberries
Strawberries are naturally low in carbs and can satisfy sweet cravings on a keto diet. They are a great source of vitamin C, manganese, and antioxidants, supporting overall health.
Lemons
While not typically eaten on their own, lemons are low in carbs and can enhance the flavour of various dishes or beverages. They are high in vitamin C and can help add a refreshing twist to your keto meals or drinks.
Coconuts
Coconuts, particularly unsweetened coconut meat or flakes, are low in carbs and packed with healthy fats and fibre. They’re versatile and can be used in desserts, smoothies, or as a tasty snack.
What Are The Main Foods To Avoid On A Keto Diet?
Now you have an idea of what you should be eating on a keto diet, what foods should you avoid?
Again, it quite often comes down to avoiding processed foods as they often contain so many hidden ingredients, particularly in the form of sugars and starches. But there are also whole, natural, ingredients that are not appropriate for a keto diet, such as high-sugar fruits, starchy vegetables, pulses, and most grains. There are also some surprises to look out for, such as milk for example.
Foods to Avoid on a Keto Diet
High-Carb Grains and Starches
- Wheat and wheat-based products (e.g., bread, pasta, cereals)
- Rice (white, brown, wild)
- Oats and oatmeal
- Corn and cornmeal
- Quinoa
- Barley
- Rye
- Tapioca
- Couscous
- Bulgur
These grains and starches are high in carbohydrates and can hinder your ability to maintain ketosis, so it’s best to steer clear of them while following a keto diet.
High-Carb Fruits
- Bananas
- Grapes
- Mangos
- Pineapples
- Apples
- Pears
- Cherries
- Figs
- Papayas
- Plums
These fruits, while delicious and nutrient-rich, are naturally high in sugars and carbohydrates, making them unsuitable for a keto diet. It’s essential to opt for low-carb fruit options to stay within your carbohydrate limits and maintain ketosis.
Starchy Vegetables
- Potatoes
- Sweet potatoes
- Corn
- Peas
- Butternut squash
- Carrots
- Parsnips
- Acorn squash
These vegetables are packed with starches and carbohydrates, which can quickly exceed the daily carb allowance on a keto diet. Opting for non-starchy alternatives is crucial to maintain ketosis.
Legumes and Beans
- Lentils
- Black beans
- Pinto beans
- Chickpeas
- Kidney beans
- Lima beans
- Navy beans
- Cannellini beans
These legumes and beans are high in carbohydrates, making them unsuitable for a ketogenic diet. Instead, focus on low-carb protein sources to ensure you stay within your daily carb limits while maintaining nutrition.
Milk and Certain Dairy Products
- Sweetened yogurt
- Regular milk (whole, skim, or low-fat)
- Coffee creamers with added sugar
- Ice cream
- Flavoured milk
- Cottage cheese (in large quantities)
- Processed cheese spreads
- Sweetened condensed milk
Some dairy products are best avoided on a keto diet because they contain a higher percentage of natural sugars or contain added sugars and carbohydrates. Opt for full-fat and unsweetened options, such as heavy cream, butter, and hard cheeses.
Alcoholic Beverages
- Beer (especially regular or lager varieties). Beer is typically high in carbohydrates, which can quickly disrupt ketosis. Many beers are made from grains that result in a significant carb content.
- Sweetened cocktails (such as margaritas, daiquiris, and pina coladas). These often contain syrups, juices, or added sugars, dramatically increasing their carbohydrate content.
- Dessert wines (like Port or Moscato). These wines tend to have higher sugar levels, which spike their carb count, making them unsuitable for a keto-friendly lifestyle.
- Flavoured liqueurs and cordials (such as Baileys, Kahlua, or Amaretto). These beverages usually include added sweeteners, contributing a significant carb load per serving.
Avoiding these alcoholic drinks on a keto diet is essential because their high carbohydrate and sugar content can interfere with the body’s ability to stay in ketosis. Instead, opt for low-carb alternatives like dry wines, and pure spirits (such as vodka, gin, or whiskey), and avoid mixers high in sugar or carbs.
Sugary Foods and Beverages
- Candy and chocolates
- Sugary sodas and soft drinks
- Sweetened coffee and tea beverages
- Ice cream and frozen desserts
- Cakes, cookies, and pastries
- Fruit juices (even 100% juice varieties)
- Energy drinks with added sugar
- Jams, jellies, and sweet spreads
- Sweetened yogurt and flavoured dairy products
- Syrups (e.g., maple syrup, agave syrup, and honey)
These items are packed with sugar and quickly (think immediately) add up to exceed your daily carbohydrate allowance on a keto diet. It’s important to avoid them to maintain your state of ketosis.
Processed and Packaged Foods
- Chips, crackers, and pretzels
- Pre-packaged meals (e.g., frozen dinners, boxed pasta dishes)
- Packaged baked goods (e.g., muffins, cupcakes, and doughnuts)
- Granola bars and protein bars with high sugar content
- Instant noodles and soups with starchy additives
- Packaged breakfast cereals
- Candies and chocolates (unless specifically low-carb or sugar-free)
- Canned fruits in syrup
- Store-bought salad dressings and sauces with added sugars
- Flavored snack mixes (e.g., trail mixes with dried fruit or chocolate pieces)
These foods often contain hidden carbs or sugars, making them incompatible with the strict carbohydrate limits of the keto diet. Always check labels carefully to avoid sneaky ingredients that could kick you out of ketosis!
How To Build A Keto Grocery List
Building your personal keto grocery list can feel overwhelming at first, but with a little planning, you can stock your kitchen with delicious, low-carb essentials that make sticking to your diet much easier.
Organize a Weekly Menu
Meal planning is a powerful tool for maintaining a successful keto diet while reducing stress around food preparation. By planning ahead, you can ensure your meals stay within your desired macronutrient ratios, helping you more easily achieve and sustain ketosis. It also saves time and energy during the week, as having a clear plan eliminates last-minute decisions about what to eat.
Additionally, meal planning allows you to shop more efficiently, with a focus on keto-friendly ingredients, minimizing food waste and potentially cutting grocery costs. Perhaps most importantly, it helps you avoid temptations and stick to your dietary goals, as you’ll always have satisfying, low-carb meals ready to go.
Creating a grocery list based on your meals for the week is simple and highly effective. Start by planning your meals, including breakfast, lunch, dinner, and snacks, while keeping your keto-friendly goals in mind. Review each recipe and jot down every ingredient you’ll need, ensuring you list the exact amounts to avoid overbuying. Next, check your pantry, fridge, and freezer to see what you already have on hand, crossing those items off your list. Once your list is finalized, organize it by categories such as produce, proteins, dairy, and pantry staples. This makes grocery shopping quicker and more efficient, as you can grab everything you need from each section of the store in one go.
Focus on Whole, Unprocessed Foods
We have said it before, but it is worth repeating. Staying away from overly processed foods is good advice whatever your eating goals as they tend to come with a long list of often unnecessary ingredients.
Choosing whole, unprocessed foods on the keto diet offers numerous benefits for both your health and your overall success with the lifestyle. These foods, like fresh vegetables, high-quality meats, and healthy fats, are nutrient-dense, providing essential vitamins and minerals without the hidden sugars or carbs often found in processed options.
Additionally, whole foods are often more satisfying, which can help curb cravings and prevent overeating. By focusing on these wholesome ingredients, you’ll not only support your body’s nutritional needs but also improve the long-term sustainability of your diet.
Stock Up on Healthy Fats
Healthy fats play a crucial role in maintaining ketosis, as they serve as the primary energy source when your body shifts away from using carbohydrates for fuel. Consuming adequate amounts of fats helps your body produce ketones, which are essential for keeping you in a state of ketosis.
Additionally, healthy fats like avocados, olive oil, nuts, and seeds not only provide energy but also support brain function, hormone regulation, and overall cellular health. Including these fats in your diet ensures that you stay satiated and energized while following a ketogenic lifestyle, making it easier to maintain this metabolic state over time.
Prioritise Low-Carb Vegetables
As with any eating plan, it is important to prioritise plenty of healthy vegetables. It can be all too easy on a low-carb diet to avoid all vegetables as a source of unwanted carbohydrates. Who wouldn’t rather have a slice of bread or two, rather than a side of broccoli? Whilst the occasional sneaky swap can do wonders for your mental health, your carb allowance is far better spent on nutrient-dense veggies.
Vegetables play a crucial role in ensuring you get the essential nutrients your body needs while following a keto diet. Low-carb vegetables like spinach, kale, zucchini, and cauliflower are packed with vitamins, minerals, and fibre, all while keeping your carbohydrate intake in check. They help support digestion, boost your immune system, and maintain overall health. Additionally, many vegetables are rich in antioxidants, which protect your body from oxidative stress and inflammation.
Incorporating a variety of colourful vegetables into your meals can make your keto diet more balanced, satisfying, and sustainable in the long run.
Include High-Quality Proteins
Proteins play an essential role in supporting your body’s transition into ketosis and maintaining it effectively. While fats are the primary macronutrient in a keto diet, adequate protein intake ensures that your body has enough amino acids to support essential functions, such as muscle repair and hormone production.
Additionally, proteins help preserve lean muscle mass while your body burns fat for fuel. Too little protein can lead to muscle loss, while too much may interfere with ketosis. Striking the right balance in your protein consumption ensures your body functions optimally while staying in the fat-burning metabolic state of ketosis.
On a keto diet, focusing on high-quality options like grass-fed meats, free-range eggs, wild-caught fish, and plant-based protein sources ensures you’re getting the necessary nutrients without compromising your ketosis goals. These proteins not only support your overall health but also help maintain your energy levels and keep you satiated throughout the day.
Plan for Keto-Friendly Snacks
Snacks are vital in helping you stay on track with the keto diet by preventing hunger and avoiding the temptation of high-carb options. They’re a convenient way to maintain your energy levels between meals and support your progress in reaching your ketosis goals.
Well-chosen keto-friendly snacks, like nuts, seeds, cheese, or low-carb veggie sticks with dips, can curb cravings while keeping your daily carb intake in check. Additionally, having snacks readily available ensures you’re prepared even during busy days, making it easier to stick to your keto lifestyle without compromise.
The early days of keto, especially if you are transitioning from a diet laden with carbs or processed foods can be particularly challenging. You will likely be bombarded with hunger cues, real or otherwise, as your mind and your body adjust to a new lifestyle.
Consider Dairy Alternatives
Dairy does contain carbs, but the amount can vary widely depending on the type of dairy product. For those following a keto diet, it’s important to be mindful of these differences.
For example, full-fat options like heavy cream and certain cheeses, such as cheddar or mozzarella, tend to have very low carb counts, making them suitable choices. On the other hand, milk, especially regular cow’s milk, contains more carbs due to its lactose content and may need to be consumed in limited quantities or avoided altogether.
Lactose-free or low-carb dairy substitutes can be a fantastic addition to a keto diet. These alternatives, such as unsweetened almond milk, coconut milk, or dairy-free cheese, are typically much lower in carbohydrates, which makes them ideal for staying within the strict carb limits of keto. Whether you’re preparing creamy sauces, smoothies, or snacks, these options provide a delicious and keto-friendly way to enhance your meals.
Check Food Labels for Hidden Carbs
It is helpful for everyone to be mindful of hidden carbs in processed foods, but it is of particular relevance to the keto diet.
Hidden carbs can sneak into your diet when you least expect it, potentially disrupting ketosis and your overall progress. Many processed or pre-packaged foods, even those labelled as “low-carb,” can contain added sugars, starches, or other ingredients that may increase the total carbohydrate count.
Checking food labels carefully ensures you’re aware of the exact nutritional content, including serving sizes, total carbs, and added sugars. This habit helps you make informed choices while staying within your daily carb limits, keeping your body in a state of ketosis and optimizing your keto diet success.
Identifying hidden sugars and starches in food products can feel tricky at first, but knowing what to look for makes it much easier. Start by reading the ingredient list carefully—hidden sugars often go by different names, such as maltose, dextrose, corn syrup, or honey.
Starches might be listed as modified food starch, potato starch, or tapioca. Additionally, check the total carbohydrate count on the nutrition label. Be cautious when evaluating products labeled as “natural” or “healthy,” since these terms don’t always mean low-carb. Taking the time to understand these details helps you avoid unexpected carbs and stay on track with your dietary goals.
Shop in Bulk for Keto Staples
Buying keto staples in bulk can be a smart and cost-effective way to stay prepared and save money on your low-carb lifestyle. Items like almond flour, coconut flour, chia seeds, and low-carb sweeteners often have a long shelf life, making them perfect for bulk purchases. Stocking up on these essentials not only reduces frequent trips to the store but also ensures you always have the ingredients you need for keto-friendly meals and snacks.
Here at Opera Foods, we specialise in bulk buy discounts at wholesale prices on a wide range of storecupboard staples.
Avoid Temptations in the Store
Shopping can be a minefield of temptation, especially in large supermarkets that are carefully designed to encourage impulse buying. Here are a few tips to help you stay focused and avoid temptation.
- Make a List and Stick to It – Before heading to the store, plan your meals and create a shopping list of the exact ingredients you need. Sticking to your list will help you avoid veering into aisles filled with high-carb snacks and sugary treats.
- Shop After Eating – Avoid shopping on an empty stomach since hunger can make it harder to resist unhealthy choices. A full stomach helps you stay committed to picking only what you truly need.
- Avoid the Inner Aisles – Supermarkets often place processed and tempting high-carb foods within the inner aisles. Instead, focus on the perimeter where fresh produce, proteins, and dairy are usually found.
- Focus on Labels – If you do venture into the aisles, keep your eyes on the labels rather than the flashy packaging. Look closely at the nutritional information and ingredients to ensure you’re staying true to your keto goals.
- Shop Mindfully – Take your time navigating the store with purpose. Avoid wandering aimlessly, as this can lead to picking up items that aren’t part of your plan.
By preparing and shopping with intention, you can minimize distractions and keep your cart filled with healthy, low-carb choices.
A Final Word: Think Outside The Box
For the most part, you can’t go wrong with a diet based on whole ingredients. Keeping it simple, and sticking with great produce is the way to go. Trying to replicate your carb-heavy favourites can often lead to disappointment; rather the real thing than a substandard alternative. That said, following a low-carb lifestyle can be hard, especially when you are in it for the long haul. There will be times when you want to think outside the box and satisfy certain cravings. How else would cauliflower crust pizza have become a thing?
Take our keto cereal, for example. Breakfast cereal and its associated grains (and yes, sugar) usually find their way onto the keto naughty list. Which is why we created our keto granola. For those times when you really want that cold crunch that only cereal can satisfy.
We hope we have shown you that following a keto diet does not have to be difficult or confusing. Or even particularly restrictive. You may enjoy our article about getting started with the keto diet.
This article was reproduced on this site with permission from operafoods.com.au the “Keto Cereal Wholesaler”.
See original article:- The Keto Food List Explained
Getting Started with the Keto Diet
In recent years, the keto diet has gained significant popularity as a way to achieve weight loss and improve overall health. The ketogenic diet, or keto for short, is a low-carb, high-fat eating plan that aims to shift the body into a metabolic state called ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates, resulting in weight loss and increased energy levels.
The keto diet has been praised for its potential to support weight loss, control blood sugar levels, and enhance mental clarity. However, it’s important to understand the principles of the diet, its potential benefits, and considerations before diving in. Let’s explore the ins and outs of the keto diet and help you make informed decisions about your dietary choices.
What Is The Keto Diet?
The keto diet, short for ketogenic diet, is a popular eating plan that involves consuming low amounts of carbohydrates while increasing the intake of healthy fats. The goal of this diet is to shift the body’s metabolism into a state called ketosis. In ketosis, the body relies on fat for energy instead of carbohydrates.
The basic principles of the keto diet are as follows:
- Low Carb Intake. The keto diet significantly reduces carbohydrate consumption. This means limiting foods like bread, pasta, grains, and sugary treats that are high in carbs.
- Moderate Protein Intake. While protein is an essential macronutrient, it is consumed in moderation on the keto diet. This prevents excess protein from being converted into glucose, which could hinder the body from entering ketosis.
- High Healthy Fat Intake. The keto diet encourages a higher intake of healthy fats such as avocados, nuts and seeds, olive oil, and fatty fish. These fats provide energy and help the body stay in ketosis.
By following these principles, the keto diet aims to train the body to become efficient at burning fat for fuel, leading to weight loss and various other potential health benefits. However, it’s important to note that the keto diet may not be suitable for everyone, and consulting with a healthcare professional is advisable before making significant dietary changes.
Keto Diet Macros
But what does that look like in real life? Achieving successful balance for ketosis goes beyond simply reducing the consumption of carbs, and relies on a carefully balanced ratio of macronutrients. Namely carbs, protein and fat.
The typical macro ratio for a keto diet is as follows:
- Carbohydrates. The keto diet requires a significant reduction in carbohydrate consumption. Generally, it is recommended to limit carb intake to around 5-10% of your daily caloric intake. This equates to roughly 20-50 grams of carbs per day, depending on your specific needs and goals.
- Protein. Protein intake should be moderate on the keto diet. Consuming too much protein can potentially hinder ketosis, as excess protein can be converted into glucose. Aim for around 20-25% of your daily caloric intake to maintain an optimal protein level.
- Fats. Healthy fats are the primary source of energy in the keto diet. They make up the majority of your daily caloric intake, typically around 70-75%. Include sources like avocados, nuts and seeds, olive oil, and fatty fish to ensure an adequate fat intake.
The simplest way to calculate your specific macro needs is to use an online keto macro calculator. This tool takes into account factors such as your age, gender, weight, height, activity level, and weight goals to provide personalized macro recommendations. By tracking your macros and staying within the recommended ranges, you can optimize your nutrition and support your body’s transition into ketosis.
Don’t forget though that you also need to listen to your body and become in tune with your own individual needs.
Before we move on to specifics, let’s first consider the health implications of the keto diet.
Is Keto Good or Bad for You?
But is the ketogenic diet all it is cracked up to be, or just another potentially dangerous weight loss fad?
Benefits of the Keto Diet
The keto diet has gained popularity for its potential benefits beyond weight loss. While shedding pounds is often a motivating factor, this low-carb, high-fat approach can offer much more. Here are some potential benefits of the keto diet.
Weight Loss
Many people turn to the keto diet for its effectiveness in promoting weight loss. By reducing carbohydrate intake and increasing fat consumption, the body enters a metabolic state called ketosis. In this state, the body relies on stored fat for fuel, leading to accelerated weight loss.
Improved Mental Clarity
Another advantage of the keto diet is its potential impact on mental clarity and focus. When in ketosis, the brain utilizes ketones, a byproduct of fat metabolism, as an alternative energy source. This shift from glucose to ketones is believed to enhance cognitive function and provide a steady source of mental energy.
Increased Energy Levels
Many individuals report experiencing higher energy levels when following the keto diet. By minimizing fluctuations in blood sugar levels associated with carb intake, the body maintains a more stable energy supply, reducing energy crashes and providing sustained vitality throughout the day.
Reduced Hunger and Cravings
The keto diet’s high-fat content can help keep you feeling fuller for longer, reducing hunger pangs and cravings. Additionally, the diet’s impact on regulating insulin levels may contribute to reduced appetite, further supporting weight loss efforts.
Potential Positive Effects on Type 2 Diabetes
In addition to its impact on weight loss and energy levels, the keto diet has shown potential positive effects on certain medical conditions. Research suggests that the keto diet may be beneficial for individuals with type 2 diabetes, as it can help improve insulin sensitivity and blood sugar control.
By reducing carbohydrate intake and promoting the consumption of healthy fats, the keto diet may contribute to better glycemic control and potentially reduce the need for medication in some cases.
It’s important to note that the benefits of the keto diet can vary from person to person. While many individuals experience positive results, it’s essential to consult with a healthcare professional before making any significant dietary changes to ensure they align with your specific needs and goals, especially for individuals with pre-existing medical conditions.
Potential Challenges and Side Effects of the Keto Diet
While the keto diet offers many potential benefits, it’s important to be aware of the challenges and side effects that may arise during the initial stages of adopting this eating plan. Here are a few considerations to keep in mind.
- Keto Flu. Some individuals may experience what is commonly known as the “keto flu” when transitioning to the keto diet. Symptoms can include fatigue, headaches, nausea, irritability, and difficulty concentrating. These temporary side effects occur as your body adjusts to using ketones as its primary fuel source. Staying hydrated, getting enough electrolytes, and gradually reducing carbohydrate intake can help alleviate these symptoms.
- Nutrient Deficiencies. Since the keto diet restricts certain food groups, such as grains, fruits, and some vegetables, there is a risk of nutrient deficiencies if the diet is not properly planned. It’s important to ensure an adequate intake of essential nutrients, including vitamins, minerals, and fibre, by incorporating a variety of nutrient-dense foods into your meals. Consulting with a registered dietitian or healthcare professional can help you create a well-balanced keto meal plan that meets your nutritional needs.
- Digestive Issues. For some individuals, the high intake of dietary fats in the keto diet can lead to digestive issues such as constipation or diarrhoea. Increasing your fibre intake through low-carb vegetables, nuts, and seeds, as well as staying hydrated, can help promote healthy digestion.
- Restrictive Nature. The strict nature of the keto diet, particularly in terms of carbohydrate restriction, can be challenging for some individuals to sustain in the long term. It may require careful planning, meal preparation, and social adjustments, which can impact dining out and social gatherings. It’s important to find a sustainable eating pattern that works for you and aligns with your lifestyle and preferences.
What Foods do You Eat on a Keto Diet?
Recommended Foods for the Keto Diet
When following a keto diet, it’s important to focus on foods that are low in carbohydrates and high in healthy fats. Here are some recommended foods to include in your keto meal plan:
Healthy Fats
Avocados
Olive oil
Coconut oil
Butter
Nuts and seeds (such as almonds, walnuts, chia seeds, and flaxseeds)
Low-carb Vegetables
Leafy greens (such as spinach, kale, and lettuce)
Broccoli
Cauliflower
Courgettes
Bell peppers
Protein Sources
Eggs
Chicken
Turkey
Oily fish (such as salmon, tuna, and trout)
Beef, pork and lamb
Remember to choose quality sources of protein and opt for grass-fed, organic, or wild-caught options whenever possible.
Incorporating a variety of these nutrient-dense foods into your meals can help you maintain a well-rounded and balanced keto diet.
Ideas for Keto-friendly Meals and Snacks
Embarking on a keto diet doesn’t mean sacrificing delicious and satisfying meals. Here are some examples of keto-friendly meals and snacks to keep you fueled and satisfied:
1. Breakfast
- Scrambled eggs with spinach, mushrooms, and feta cheese
- Avocado and smoked salmon on a bed of lettuce
- Chia seed pudding made with coconut milk
- Keto granola with almond milk
Read more about enjoying cereal for breakfast on a keto diet.
2. Lunch
- Grilled chicken Caesar salad with plenty of leafy greens, Parmesan cheese, and a creamy dressing
- Zucchini noodles with pesto sauce and grilled shrimp
- Broccoli and cheddar soup with a side of mixed nuts
3. Dinner:
- Baked salmon with a lemon butter sauce, served with steamed asparagus
- Cauliflower crust pizza topped with cheese, pepperoni, and veggies
- Stir-fried beef with broccoli and bell peppers in a soy-ginger sauce
4. Snacks:
- Almond butter with celery sticks
- Cheese slices and cucumber slices
- Hard-boiled eggs
Remember, the key is to choose foods that are low in carbs, moderate in protein, and high in healthy fats. These examples provide a starting point, but feel free to get creative and tailor your meals to suit your taste preferences.
Top Tips for Success on the Keto Diet
Embarking on the keto diet can be an exciting and rewarding journey towards improved health and vitality. To help you get started and stay on track, here are some practical tips to maximize your success.
- Plan Your Meals. Invest some time in meal planning to ensure you have keto-friendly options readily available. Stock up on low-carb vegetables, healthy fats, and protein sources to create balanced meals.
- Track Your Macronutrients. Monitoring your macronutrient intake is essential on the keto diet. Use a food tracking app or journal to keep track of your carbohydrates, proteins, and fats to ensure you’re staying within your desired keto ratios.
- Stay Hydrated. Proper hydration is crucial for overall well-being, especially on the keto diet. Make sure to drink plenty of water throughout the day to support your body’s functions and prevent dehydration.
- Include Healthy Fats. Embrace healthy fats as a cornerstone of your keto meals. Avocado, coconut oil, olive oil, nuts, and seeds are excellent sources of healthy fats that can keep you satisfied and provide essential nutrients.
- Experiment with Recipes. Don’t be afraid to try new recipes and get creative with your meals. There are plenty of delicious keto-friendly recipes available online that can add variety and excitement to your diet.
- Listen to Your Body. Pay attention to how your body responds to the keto diet. Everyone’s experience is unique, so make adjustments and modifications based on your own needs and preferences.
- Seek Support. Join keto communities, online forums, or find a buddy who is also following the keto diet. Having a support system can provide motivation, accountability, and a space to share ideas and experiences.
Remember, the keto diet is not just about weight loss but also about promoting overall health and well-being. Stay consistent, be patient with yourself, and enjoy the journey towards a healthier lifestyle.
Listening to your body is of particular importance as everyone responds differently.
Tune in to Your Body: Listen and Adjust
One of the key aspects of the keto diet is understanding and responding to how your body reacts to it. Each person’s experience with the keto diet is unique, so it’s important to pay attention to how your body responds and make adjustments accordingly. Here are a few tips to help you navigate your keto journey.
- Be Mindful of Energy Levels. Notice how you feel in terms of energy levels throughout the day. Some people experience an initial adjustment period, often referred to as the “keto flu,” where they may feel fatigued or low on energy. However, as your body adapts to using ketones for fuel, many individuals report increased energy and mental clarity. If you’re feeling consistently drained, it may be worth assessing your nutrient intake, hydration levels, and overall dietary balance. Anxiety and restlessness at night can also be issues, as carbs are natures prozac.
- Listen to Hunger and Fullness Cues. Pay attention to your body’s hunger and fullness signals. The ketogenic diet can naturally help you feel more satiated due to its higher fat and protein content. However, it’s still important to eat until you’re comfortably full and not restrict yourself excessively. If you find yourself constantly hungry or overly restricted, consider adjusting your portion sizes or adding more nutrient-dense foods to your meals.
- Monitor Digestive Health. Changes in your diet can impact your digestive system. Some people may experience digestive discomfort or changes in bowel movements when starting the keto diet. If you notice any persisting issues, such as constipation or digestive upset, it may be helpful to incorporate more fibre-rich vegetables and stay hydrated to support healthy digestion.
- Stay Hydrated: Proper hydration is crucial for overall health and well-being. The keto diet can have a diuretic effect, causing increased water loss. To prevent dehydration, ensure you’re drinking enough water throughout the day and consider adding electrolytes to your routine if needed.
Remember, everyone’s body is unique, and what works for one person may not work for another. Trust your body’s signals and make adjustments based on your own needs and preferences.
In conclusion, embarking on a keto diet can be a transformative experience for many individuals seeking weight loss and improved health. By focusing on low-carb, high-fat foods, you can tap into your body’s remarkable ability to utilize fat as a source of energy. However, it’s important to approach the keto diet with caution and make adjustments that suit your unique needs. Remember to listen to your body, stay hydrated, monitor your digestive health, and prioritize nutrient-dense foods.
Keep in mind that sustainable and long-term success comes from finding a balance that works for you. Consult with a healthcare professional or registered dietitian to ensure you’re meeting your nutritional requirements and to address any concerns or questions along the way.
With the right approach, keto can become a sustainable lifestyle choice that helps you achieve your health and wellness goals.
Our keto granola could be just what you are looking for if you are missing that classic breakfast crunch.
This article was reproduced on this site with permission from operafoods.com.au the “Healthy Cereal Wholesaler”.
See original article:- Getting Started with the Keto Diet