The Keto Diet or Low Carb Diet has gained some major popularity points over the past few years, with many people claiming to drop some major pounds, feel more energized, and have better focus after following it.
But for people who have never followed the keto diet or a low carb diet before, it may be hard to know where to start!
If you are interested in starting to follow a low carb but need some initial pointers, read on to learn all about what the beginner needs to know.
What Is The Keto or Low Carb Diet?
Before digging into how to follow the keto or low carb diet, it is important to understand exactly what it is.
As a diet high in fat, low in carbohydrates (carbs), and moderate in protein, this diet focuses on the percentage of macros that a person eats.
Thanks to the reduction of carbohydrates and increased fat that a person undergoes, the body can be put into a metabolic state called ketosis. And when a body is in ketosis, it burns fat for energy, specifically by turning fat into ketones which can supply energy to the brain.
Following the keto diet is linked to a slew of health benefits, with the most popular one being weight loss. But there is some evidence that following this diet is also linked to blood sugar reduction and brain health benefits, among others.
How To Follow A Keto or Low Carb Diet
If you are sold on the potential benefits of following this diet, and you are ready to try it for yourself, your first step is to identify which foods should make up most of your diet.
Foods To Eat
The majority of foods people eat while following a keto diet are fat and/or protein sources. Additionally, these foods have a net carbohydrate content that is low. This can include meats, nuts, non-starchy vegetables etc. But what about when you’re on the go?
In that case, look for some pre-packaged options fit into the keto diet too. Opting for choices that are low in net carbs (ideally 3 grams of net carbs or less) and contain fat and protein will be your best bet.
CORE Keto Bites are made with prebiotic fibers, which allows for a lower net-carb snack that tastes fantastic. Each keto-friendly bar provides 4 grams of protein and 6 grams of fat and only 1g of sugar – an ideal ratio of these key macros. Plus, it contains gut health-supporting prebiotic fibers, vegan-friendly, and is totally gluten-free. Check out the new Caramel Walnut flavor that gives you a bite of a sweet treat without all the sugar.
Foods To Limit or Avoid
Contrary to popular belief, a keto diet is not carbohydrate-free. Instead, it is low in carbs, allowing for a small amount of berries, grains, and other nutrient-dense carb sources in this diet in very limited amounts.
Generally speaking, most people who are following a keto diet will not include ultra-refined grains, candies made with table sugar, and other high-carbohydrate and low-fiber foods. Here are some foods that are not typically permitted on a keto diet:
Drinks with added sugar. Examples include sugary soda, fruit juice, and sweet tea.
Refined grains. Examples include white bread, corn flakes, and white crackers
Starchy vegetables. Examples include potatoes and corn.
Sweet sauces. Examples include teriyaki sauce, sweet and sour sauce, and sweet salad dressings.
Beans
Candy Made With Added Sugars
Starchy Snacks. Examples include potato chips and pretzels.
Bottom Line
The keto diet is a low carb, moderate-protein, and high fat diet embraced by people who want to lose weight, feel more focused, or experience other positive effects. Choosing the right food for your meals and snacks, like nuts, meat, and high-fat/low carb keto snack like CORE Keto Bites can help you have a successful journey on your new diet.