Have you heard of the Ketogenic Diet? People on this High Fat, Low Carb Diet typically lose 2.2 times more weight than those on a calorie-restricted, low-fat diet.
Ketogenic Diet for Beginners
The Ketogenic Diet is a high fat, low carb diet that is moderate in protein and low in carbohydrates. This diet turns your body into a fat-burning machine! A ketogenic diet is similar to other strict low-carb diets, but the main difference is that keto allows you to keep proteins in your diet. This macro-nutrient ratio allows the body to switch from using carbohydrates converted into glycogen in the liver for energy, to using fat.
The end goal of a keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories, but rather lack of carbohydrates. One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted, low-fat diet.
What to Eat – Top 10 Low Carb Foods
All numbers are net carbs per 100 grams (3½ ounces).
- Cauliflower – 4 g. The most classic and iconic of all low-carb vegetables.
- Cabbage – 3 g. Another great low-carb vegetable perfect in soups and pickled.
- Avocado – 2 g. Not just low carb, but also full of nutritious fat.
- Broccoli – 4 g. Another great option that can replace pasta, rice, or potatoes.
- Zucchini – 3 g. Great in salads, stir fries, or stuffed.
- Spinach – 1 g. A super low-carb vegetable! Great in most anything.
- Asparagus – 2 g. Tasty, nutritious, and very low carb.
- Kale – 4 g. Great in stir fry, salads, and soups.
- Green beans – 4 g. This versatile vegetable is great in casseroles.
- Brussels sprouts – 5 g. Broil, bake, or pickle.
What to Eat – Top 10 High Fat Foods
- Fatty nuts: cashews, macadamia nuts, pumpkin seeds
- Pork rinds
- Olive oil
- Salted butter
- Heavy cream
- Sour cream
- Cream cheese
- Fatty fish: salmon, mackerel, sardines, anchovies
- Bacon
- Chicken broth or bouillon cubes with at least 1 gram sodium
Ketogenic Diet Recipes to Try
- Best Keto Bread – Satisfy your bread cravings with this keto-friendly recipe.
- Cauliflower Crusted Grilled Cheese Sandwiches – This is a great, low-carb solution that still allows you to enjoy a comforting grilled cheese sandwich.
- Chicken Pad Thai – This low-carb chicken pad thai is one of the best keto recipes for replacing Asian takeout.
- Creamy Cauliflower Mash with Keto Gravy – Made with cream, butter, rosemary, and parmesan, this mash is creamy, full of flavor, and smooth.
We hope you find this article on the Ketogenic Diet {High Fat, Low Carb Diet} useful in your quest for a happier, healthier you. Be sure to visit our Healthy Food Tips section for more like it. Don’t forget to subscribe to our newsletter so that you never miss a single healthy recipe, and for daily recipe inspiration, like us on Facebook and follow us on Pinterest. Enjoy!
Disclosure: The author of this article is not a trained medical professional, nor a dietician. All of the information in this post is based on research and personal experience.
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