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This Best Vegetable Keto Diet Plan will jump start your journey into the keto world,but understand that no matter the Keto Diet plan we give you and assist you on your not going to get the maximum amount of benefit from it because its not customized to you. You need a your own custom keto diet plan to get the very best results with keto. Here we have a custom keto diet plan that’s going to be tailor made for you. Were going to ask you questions and your going to give us specific responses so we get you he perfect keto diet plan. Now if you want to learn more about your very own Best Vegetable Keto Diet Plan you can scroll down or you can start customizing your very own keto diet plan.

WHAT IS THE KETO DIET PLAN?

The ketogenic diet, or keto diet plan, is a specific type of low carb diet that is focused on a specific ratio of macronutrients, or macros, with a goal of reaching a state called ketosis.

Macronutrients are fat, protein, and carbohydrates. The ketogenic diet is generally 70% fat, 25% protein and 5% carbohydrates.

Learn more about how macros work here.

WHAT IS KETOSIS?

Ketosis is a metabolic state in which the body burns fat for fuel instead of carbohydrates. It’s very effective for weight loss, energy and mental clarity.

Ketosis is the primary goal of the keto diet plan. We achieve it by severely limiting carbohydrate intake, not calories, but calories are often restricted as a byproduct. In the absence of carbs, the body switches to burning fat for fuel.

Signs of ketosis include increased energy and focus, decreased appetite, and changes in smell of breath or urine. You can test yourself for ketosis using ketone test strips ( use code WHOLESOME for 15% off!), or a blood monitor if you want to be super accurate (not usually necessary).

It usually takes about 3 days after starting a ketogenic diet to enter ketosis, but a few weeks before you are “fat adapted” and burn fat efficiently.

The keto diet plan has the same benefits as low carb diets in general (above), but they are usually amplified. In particular, the weight loss results, mental focus, and energy levels on a keto diet can be incredible.

WHAT ARE NET CARBS?

We don’t have to count fiber and certain sweeteners in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized. (Read more about keto sweeteners here, or see a keto sweetener comparison here.).

Some people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sweeteners and low carb treats before deciding to do a “total carbs” method.

HOW TO START A KETO DIET OR LOW CARB DIET.

If you want to start a keto diet or low carb diet, it can be intimidating. I get it! I’ve been doing this for almost a decade (and it goes to show this is a sustainable lifestyle!), but it wasn’t always easy.

We all have to start somewhere. Just start– you got this!

Whether you’re looking for how to start a keto diet or how to start a low carb diet, there are lots of similarities. I’ll break it down for you to make it as easy as possible …

EASY STEPS FOR HOW TO START A KETO DIET OR LOW CARB DIET.

The main point to start a keto diet plan or low carb diet is this:.

RULE # 1: RESTRICT CARBOHYDRATES.

This is the most important! Restrict to less than 20g net carbs per day for a keto diet (some people can get away with under 30g).

For a low carb diet, aim for under 50g net carbs per day, though some variations limit to somewhere between 50-100g per day (mostly if you are more active).

Get the carb limit down and you’re most of the way there! But to ensure your success, here are some additional tips for getting started on a keto diet or low carb diet:.

A keto diet or low carb diet is not a high protein diet! Low carb is generally higher in protein than keto, but be careful with both.
Both keto and low carb are high fat diets. The key to understand, though, is that fat is a lever on a low carb or keto diet. Carbs and protein stay constant, and fat is the one you increase or decrease (push the lever up or down) to lose or gain weight, respectively.
This is especially crucial on a low carb or keto diet. Eating low carb depletes this glycogen, which allows you to burn fat– but it also means you are storing less water, making it easier to get dehydrated. Instead of the traditional recommendation of 8 cups of water per day, aim for 16 cups when following a low carb lifestyle.
The major electrolytes in our bodies are potassium, sodium and magnesium. Some people also choose to take supplements for electrolytes, but it’s best to first consult a doctor that understands and supports keto/low carb lifestyles.
Eat only when you are hungry. Get out of the mindset that you need to eat 4-6 meals per day or constantly snack. Eating too frequently on a keto or low carb diet is not necessary, and can affect weight loss. Eat when you’re hungry, but if you aren’t, don’t. Eating fewer carbs will make this much easier, as it naturally suppresses appetite.
Focus on whole foods. Although eating natural or whole foods is technically not 100% required to restrict carbohydrates, eating processed foods will not help you get rid of cravings or be good for your body. Check the section below for more on what low carb foods are best.
Exercise. This is not required for a low carb diet, but recommended. You’ll feel better, improve your health, and if your goal is weight loss, it will happen faster!

WHAT TO EAT ON A KETO DIET OR LOW CARB DIET.

One of the most common questions I get is, “what to eat on a keto diet?” or “what to eat on a low carb diet?” Fortunately, with the right resources, this is one of the easiest questions to answer.

The keto diet (and low carb diet) is probably the most flexible, sustainable eating lifestyle out there. You don’t have to feel deprived, bored or restricted. And, it doesn’t need to be complicated.

Let’s start with foods to get rid of …

FOODS TO AVOID ON A LOW CARB OR KETO DIET.

Avoiding carbohydrates is probably the biggest adjustments for people starting a keto diet or low carb diet. Many of us were used to consuming carbs at every meal. Below is a list of foods to avoid on a keto or low carb diet:.

Grains — including wheat, bread, pasta, rice, oats, cereal, corn, etc
. Sugar — including table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc
. Starchy vegetables — including potatoes, sweet potatoes, parsnips, etc
. Legumes– including beans, lentils, chickpeas, etc. (Peanuts are an exception in moderation.).
High-sugar fruits — including bananas, pineapple, oranges, apples, grapes, etc
. Low-fat dairy & milk — including all cow’s milk (except heavy cream is fine), low-fat cheese, etc
. Seed & vegetable oils — especially margarine, canola oil, corn oil, grapeseed oil and soybean oil.
Processed “low carb” foods — this depends on ingredients, so read labels for hidden sugar, starch, and artificial ingredients.

Get these out of your house if you can! At least store these in a separate area from other foods to reduce temptation if you have family members that are not on board.

Also, always, always check labels for any food that has one. Avoid anything that has added sugar or starch as an ingredient, watching for different names like dextrose, maltodextrin, maple syrup, honey, corn syrup, cornstarch, potato flakes, etc. Sometimes you’ll be surprised where you might find added sugars.

Now that you know what to avoid, here is a basic list of what to eat on a keto diet or low carb diet instead …

THE BEST FOODS FOR A LOW CARB OR KETO DIET.

This simple list summarizes what to eat on a low carb diet. And, what to eat on a keto diet is basically the same:.

Healthy fats like avocado butter, coconut and oil oil.
Leafy greens like kale, spinach and lettuce.
Low carb vegetables that grow above ground, like zucchini, cauliflower and asparagus.
Meat like beef and pork.
Poultry like chicken and turkey.
Seafood like fish and shellfish.
Full-fat dairy like cheese and heavy cream.
Eggs.
Sugar-free beverages like tea, coffee and water.
Herbs & spices like basil, dill and cinnamon.
Low carb condiments like mayo, hot sauce and mustard.

You can also enjoy these on a low carb keto diet in moderation:.

Low carb fruit like avocados (the fruit exception that doesn’t need to be in moderation), coconuts and raspberries.
Nuts & seeds like almonds, macadamia nuts and sunflower seeds.
Sugar-free sweeteners like erythritol, monk fruit and stevia.
Low carb flours like almond flour, coconut flour and flax seed meal.

The main difference between the low carb and keto diet is the macronutrient profile, but the types of foods you eat are mostly the same.

These are the basics, and it’s best to start simple– meat, fats, eggs, and veggies primarily. Once you have it down, you can experiment with extras like low carb/keto desserts or more advanced recipes, but it’s not necessary.

Now, let’s delve deeper into a specific list of low carb & keto foods you can eat!

LOW CARB & KETO DIET GROCERY LIST.

The list above should give you an idea of the best and worst foods for a low carb diet. If you’re starting out, it’s a good idea to know exactly what is included.

I have you covered:.

Start with the complete low carb & keto food list — it has over 230 foods on it! It includes everything you can and can’t eat on the keto diet or low carb diet, and lists the counts of both net carbs and total carbs, too. Or if you prefer to start with a shorter list to not be overwhelmed, grab the keto grocery list for what to get in 1-2 trips.
Stock your pantry with all the dry keto staples.
Get discounts on keto products here — exclusive for Wholesome Yum readers!
Check out the keto low carb sweetener guide and calculator to help you choose the best ones and convert from one sweetener to another. You may or may not want to start with sweeteners right away, but it’s there when you’re ready.
Buy keto ingredients here, including sweeteners, flours, syrups, baking mixes, and more.

Some people on a keto or low carb diet choose to count total carbs instead of net carbs. And, start with reducing sweeteners and low carb treats before deciding to do a “total carbs” method.

If you want to start a keto diet or low carb diet, it can be intimidating. A keto diet or low carb diet is not a high protein diet! It includes everything you can and can’t eat on the keto diet or low carb diet, and lists the counts of both net carbs and total carbs, too. If you avoid ketosis you should be fine, keto diet is the way to go. happy dieting.