To get to ketosis, fats intake need to be around 60-75% of your total calorie intake. Keep a list of keto-friendly food on you at all times, like in the notes section of your phone. You don’t want to feel deprived when you’re making this switch. What Can You Eat on the Keto Diet? The following is a framework for keto-approved foods. When you find brands that you love, make note of them for future use! FATS - 60-75% of daily caloric intake, and your main source of energy! Dairy - Greek yogurt, cheese (especially goat cheese, cream cheese, or cottage cheese), and heavy cream. Nuts/Seeds - nut butter from almonds, cashews or non-GMO peanuts; pistachios, macadamia nuts, walnuts, almonds, and peanuts; flax, pumpkin, and chia seeds. Oils - olive, sesame, avocado, and coconut oils. Animal Fats - meat fat from organic and pastured sources; fish oil. Plant Fats - coconuts, avocado, and olives.
PROTEIN - 15-30% of daily caloric intake, keeps metabolism on track. Eggs - go for organic, local, and pastured when possible. Poultry - turkey, and chicken are best. Fish - fattier species like herring, salmon, trout, mackerel, and tuna; clams, shrimp, scallops, and lobster for shellfish. Meat - grass-fed bison and ground beef, organ meats, venison, and pork. CARBOHYDRATES - 5-10% of daily caloric intake, when possible, go with fiber-rich and complex carbs. Veggies - peppers, leafy greens, mushrooms, broccoli, spaghetti squash, cauliflower rice, and tomatoes. Fruit - Blackberries and raspberries, avocado, and tomatoes. CONDIMENTS - fresh herbs and spices, salt and pepper, lemon juice and vinegar. Water infused with citrus, cucumber, berries, peppers, or mint. Sparkling water, as long as it’s sugar-free. Green, black, and herbal tea. One of the greatest things about a keto diet is that you don’t have to aggressively restrict calories! Which means that you’ll never go hungry.
Yet, adjusting to a new way of eating can be a challenge. Be sure to keep lots of keto-friendly snacks on hand to avoid temptations! Even though snacking is encouraged, keep an eye on your overall calories. Overeating is overeating, no matter where the calories come from. A good way to stay mindful of this is to keep a food journal! What Can You Not Eat on a Keto Diet? Almost as important as what you can eat, is what you can’t. You’ll definitely want to avoid anything high in sugar or carbs. Definitely back away from anything that’s overly processed. Traditional bread and pasta, as well as cookies and other baked goods, need to go uneaten. Grains - anything processed, like spaghetti, cereal, tortillas, wheat, oats, rice, and noodles. Sweets - all sugar, including coconut sugar; all syrups including agave, and maple syrup; ice cream and candy. Sugary Drinks - Juice, bottled teas, and sports drinks, and all soda.
Starches - veggies like sweet and regular potatoes, butternut squash, corn, and peas. Beans/legumes - kidney and black beans, lentils and chickpeas. Fruit - steer clear of high-glycemic fruits, especially citrus, pineapple, bananas, and grapes. Condiments - any high sugar/carb sauces like BBQ, bottled salad dressings, and dipping sauces. Margarine, shortening, and vegetable oil (including canola and corn) are all unhealthy fats that should never be eaten! Avoid fast food, processed meats (hot dogs, for example), and any packaged foods. There are so many variations for food choices when following a ketogenic diet! And, there is simply no need to eat bland foods when so many delicious recipes are available. Feel free to mix and match, as long as you remember the basic guidelines. 75% of your meals should be fat, 20% protein, and only 5-10% carbs. It also might be helpful to aim for 50 grams of net carbs or less when starting out. Successful keto diets are all about consistency and persistence. If you can make it through the first 7 days, you’ll be off to a fantastic start! What’s more, you’ll be amazed at how differently your body feels in ketosis. Most people report increased energy, a lifted “brain fog,” and fewer cravings. Limit snacks to fats and protein, allowing your carbs to come from veggies and fruit instead. And drink tons of water.
Phase 2 of the plan is similar to phase 1, but with a little more flexibility. While you'll still focus on eating lean proteins, healthy fats, and non-starchy vegetables, you can enjoy up to 50 grams of net carbs per day, which allows room for an occasional good carb. Good carbs are defined as those full of fiber and minimal amounts of sugars and refined grains. 5-Ingredient Chocolate Avocado Pudding recipe: Ingredients: •1 medium Hass avocado, ripened •½ packet South Beach Diet Beach Shack Chocolate Shake •½ cup coconut, almond milk blend or unsweetened milk alternative of choice •1 Tbsp. •Liquid stevia extract (optional) Directions: 1. Combine all ingredients in a food processor or blender and blend until creamy and smooth. Breakfast: South Beach Diet Phase 1 breakfast with 1 lean protein or 1 lean protein and 1 healthy fat. Dinner: 1 lean protein and 1 healthy fat. To learn more about what you should eat on the South Beach Diet Keto-Friendly Plan, download this keto-friendly grocery guide. The South Beach Diet also offers pre-made keto-friendly meals, shakes, and bars, which you can order on the site. What are the drawbacks of the South Beach Diet Keto-Friendly Plan?
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