“In the beginning when following any restrictive plan, I encourage people to get up close and personal with their measuring utensils and scale,” says Elia. A scale will help you weigh out an appropriate 3- to 4-oz portion of meat, for instance. After you’ve got it down, you can stop, but double-check every once and a while to make sure you’re still on track, she says.

The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs (total carbs what is keto minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more. “This summer squash is a perfect substitute if you are wanting pasta but adhering to the keto diet,” says Michalczyk. Spiralize it, and you may not even know the difference—especially if you have a flavor-packed dressing and some meatballs on top. “It’s filled with vitamin C, A, and calcium, plus it’s low in carbs,” she says.

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Ketogenic diets for weight loss, metabolic health and exercise performance usually provide between 60–80% of calories from fat. Indeed, a very low-carb ketogenic diet not only minimizes carbs, but is also high in fat.

There are just 3 grams of net carbs per 1 medium-sized zucchini. It’s filling but low in calories and contains more nutrients and fewer net carbs than other popular snacks like chips and crackers. Overall, popcorn can be a healthy addition to a keto diet — especially if you limit other high-carb foods. However, since it contains carbs, you may wonder whether popcorn can fit into a low-carb, high-fat ketogenic diet.

Packed with protein and good fats, this creamy shrimp winner is the perfect summer salad for your keto diet. You won’t even have to skip the carbs for serving if you make our keto bread recipe. Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate.

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