Free Printable: Low Carb & Keto Food List
Get It Now- What Is A Low Carb Diet Plan?
- What Is The Keto Diet?
- Keto Diet Rules: How To Start Keto
- Get The Printable Keto Cheat Sheet System
- Understanding & Counting Macros
- What To Eat On A Keto Diet
- Low Carb & Keto Recipes
- Keto Meal Plans
- Keto Diet Benefits
- Keto Diet Side Effects
- Common Questions
- Conclusion: Is The Keto Diet For You?
- Recipe Reviews
Welcome to the ultimate guide to the keto diet plan, a form of low carb diet. If you are new to Wholesome Yum, or just starting out with this lifestyle, you’ve come to the right place. This guide will show you everything you need to know about how to start a keto diet, including keto diet basics, how to understand and calculate macros, what foods to eat, recipes to make, how to avoid side effects, and more. Be sure to check out all the keto diet recipes and the keto diet app, too!
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JOIN THE CHALLENGEWhat Is A Low Carb Diet Plan?
A low carb diet plan is a way of eating that is high in fat, moderate in protein and low in carbohydrates. It ends the rollercoaster of blood sugar spikes and crashes, allowing the body to burn fat.
There are different variations of low carbohydrate diets. The keto diet plan is a special type of low carb diet, with added characteristics. Optimal carb intake will vary depending on your insulin tolerance and activity level, but on average, these are the common numbers of carbs:
- Keto diet – Under 20g net carbs per day (sometimes under 25g or 30g works)
- Low carb diet – Under 50g net carbs per day
- Moderate low carb diet – Under 100g net carbs per day
Some people opt to count carbs diligently and some choose to simply focus on eat low carb or keto foods. For comparison, according to the Dietary Guidelines For Americans, a Standard American diet contains between 225 and 325 grams of carbohydrates per day.
What Is The Keto Diet?
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 for short — these include fat, protein, and carbohydrates), with a goal of reaching a state called ketosis.
There are different ways to follow this diet, including clean keto (focusing on whole foods and nutrients), dirty keto, and lazy keto, among others, but ketosis is the goal with all of them. The keto diet basics below apply to all of them, as well.
What Is Ketosis?
Ketosis is a metabolic state in which the body burns fat for fuel instead of carbs. It’s very effective for weight loss, energy, and mental clarity [*, *, *, *]. The body enters a ketogenic state when carbs are restricted for extended periods, through a low carb diet, fasting [*], or starvation [*].
How Does The Keto Diet Work?
Unlike a low carb diet, ketosis is the primary goal of the keto diet plan. We achieve it by severely limiting carbohydrate intake, not necessarily calories, though calories are often restricted as a byproduct.
The core of how the keto diet works boils down to two things:
- In the absence of carbohydrates, the body switches to burning fat for fuel instead of glucose. When carbs are restricted and your body runs out of glucose, your body turns to fat in food and fat stores for fuel instead. Your livers breaks down the fat into ketones, small energy molecules that your body can use for energy [*].
- A ketogenic diet keeps insulin levels low. Insulin is a signal for your body to hold onto its fat stores, so low levels help your body access its fat stores for energy [*]. This regulates your blood sugar levels as well.
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!). A blood monitor is the most accurate, but not usually necessary if you follow the keto diet rules.
Keto Diet Rules: How To Start Keto
If you want to start a keto diet or low carb diet plan, 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 a low carb diet, there are lots of similarities. Let’s make it as easy as possible…
Easy Steps For Starting A Keto Diet
The main point to remember when starting a keto diet is this:
RULE #1: Restrict Carbohydrates. This is the most crucial part! Restrict to less than 20g or 25g net carbs per day for a keto diet plan (some people can get away with under 30g).
For a low carb diet, aim for under 50g net carbs per day. Some variations limit to somewhere between 50-100g per day, particularly if you are more active.
Stay below your carb limit 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 — and the same applies for a low carb diet as well:
- Limit protein intake. Contrary to popular belief, keto diets and low carb diets are not high protein diets! Low carb is generally higher in protein than keto, but be careful with both. High protein diets can stress the kidneys, and besides, excess protein converts to glucose. Make your protein intake a goal to meet each day, but more than that is not better.
- Use fat as a lever. We’ve been taught to fear fat, but don’t! Both keto and low carb are forms of a high-fat diet. Fat is our source of energy as well as satiety. 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 gain or lose weight, respectively. So if your goal is weight loss, eat enough fat to be satisfied, but there’s no need to “get your fats in” once you’re satisfied.
- Drink lots of water. This is especially crucial on a low carb or keto diet. Why? When you eat carbs, your body stores the extra as glycogen in the liver, where they are bound to water molecules. 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.
- Keep up electrolytes. The major electrolytes in our bodies are sodium, potassium and magnesium. It’s crucial to get enough of these so that you don’t experience these side effects — they are temporary, but avoidable. Read more about side effects and their remedies below.
- 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 this 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!
Keto Diet Tips For Beginners
The steps above are the most important, but to set yourself up for success, read over these keto diet tips for beginners, too.
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- Keto food list (230+ foods) - Super detailed & color-coded, with net carb counts, so you'll know exactly what to eat.
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Understanding & Counting Macros
What are macros? Simply put, “macros” is a shortened name for macronutrients, which provide energy and come in the form of fat, protein, and carbohydrates.
All three play a role in a successful keto diet plan:
- Fat – Fat acts as the primary fuel source on a keto diet, unlike a standard diet where carbohydrates are the main source. Your are in ketosis when your body has made the metabolic switch to using fat for most of its energy. In addition, it keeps you satisfied. Just keep in mind that you burn the fat from your food before burning body fat, so use fat as a lever to lose weight, maintain, or gain muscle depending on your goals. Aside from energy, fat plays an important role in metabolism, immune function, reproduction, and absorption of vitamins [*].
- Protein – Proteins are made up of amino acids, which are commonly referred to as the building blocks in our bodies. Proteins are crucial for the structure, function, and regulation of tissues and organs, including antibodies, enzymes, messengers, structural support for cells, transport, and muscle preservation [*]. On a ketogenic diet, you want to get enough protein to support all these functions. However, if you get too much protein, the excess will be converted into glucose by the body — this process is called gluconeogenesis and we want to keep it to a minimum.
- Carbohydrates – Carbs are the most crucial piece of the puzzle. In fact, restricting carbohydrate intake is technically the only thing necessary to enter a state of ketosis. While it’s commonly cited that the brain needs glucose to function, the brain is able to get most of its needed energy from ketones and the liver can make up the rest via gluconeogenesis [*, *]. When we talk about low carbohydrate intake on a keto diet, we usually refer to net carbs, explained below.
As a general guideline, below are the recommended macro percentages to aim for. These are the percentages of your total calorie intake that would be from fat, protein, and carbs.
Macros For A Low Carb Diet Plan:
- Fat: 40% to 70%
- Protein: 15 to 30%
- Net Carbs: 15% to 30%
Macros For A Keto Diet Plan:
- Fat: 60% to 75%
- Protein: 20% to 25%
- Net Carbs: 5% to 10%
You can learn more about how macros work here.
What Are Net Carbs?
Net carbs are the carbohydrates that your body is able to digest and break down into glucose for energy.
The carbohydrates in fiber and non-digestible keto sweeteners, like erythritol and allulose, have zero net carbohydrates, because we are not able to extract that energy. (Read more about sugar substitutes here and you can use the sweetener conversion chart to swap sweeteners.)
TIP: To determine net carbs in any food, subtract the fiber, sugar alcohols (like erythritol), and allulose from the total carbs. Make it easy by using the net carb calculator, where you can also learn more about how net carbs work.
Should You Count Total Carbs Or Net Carbs?
Some people following a ketogenic diet choose to count total carbs instead of net carbs. Some of the reasoning is that technically, soluble fiber is partially digestible, but not usually differentiated from insoluble fiber on labels. Also, some people find that their body does digest a small amount of the carbs from sweeteners, so they feel better counting them.
Unfortunately, counting total carbs makes it more difficult to fit in enough leafy greens and keto vegetables in your low carb diet. These are packed with fiber and beneficial nutrients, so you should only try that if you don’t get results with a net carb method. Also, start with reducing sweeteners and low carb treats before deciding to limit your grams of carbs to only total carbs.
Do You Have To Count Macros?
When you start a ketogenic diet plan, it’s recommended that you count macros at least in the beginning. That way, you’ll get a sense of what and how much you should be eating. However, some people have success simply sticking to low carb foods and not counting anything, while others only count net carbs, but don’t count fat and protein (this method is called lazy keto).
How To Calculate Your Macros
If you really want to be sure that you are eating the right amounts, you need a low carb or keto macro calculator. Most calculators work for just one or the other, but the Wholesome Yum macro calculator will do it for each diet type. It will tailor the results to your body and your goals:
What To Eat On A Keto 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.
In fact, the keto diet plan 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.
The Best Foods for a 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 oil, olive oil, butter, and coconut oil
- Leafy greens like lettuce, spinach, and kale
- Non-starchy vegetables that grow above ground, like zucchini, cauliflower, peppers, broccoli, asparagus, celery, and many others. Some vegetables that grow below ground, such as onions, are also okay. Get the full keto vegetables list!
- Meat like beef, pork, and lamb
- Poultry like chicken, turkey, and duck
- Seafood like salmon and other fish, shrimp, crab, and lobster
- Full-fat dairy like cheese, cream cheese, and heavy cream. Get the full keto cheese list!
- Eggs
- Sugar-free beverages like water, coffee and tea
- Herbs & spices like basil, dill and cinnamon
- Low carb condiments like mayonnaise, 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), berries (all kinds!), and coconuts. Get the full keto fruit list!
- Nuts & seeds like almonds, macadamia nuts, walnuts, chia seeds, and sunflower seeds. Get the full keto nuts list!
- Sugar-free sweeteners like allulose, erythritol, monk fruit and stevia. Start with this keto sweetener – it’s natural, acts like sugar, and has the best taste of them all.
- Low carb flours like almond flour, coconut flour, and psyllium husk powder
The main difference between low carb and keto is the macronutrient profile, but the types of foods you eat are mostly the same.
These are the keto diet basics, and it’s best to start simple — meat, eggs, fats, 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.
Foods to Avoid on a Low Carb 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:
- 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! If you have family members that are not on board, at least store these in a separate area from other foods to reduce temptation.
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.
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. But if you’re starting out, it’s a good idea to know exactly what is included:
- Start with the complete low carb & keto food list – it has over 230 foods on it! It includes all the keto diet basics that you can and can’t eat, including carb counts. If you prefer to start with a shorter, less overwheming list, grab the keto grocery list for 1-2 trips to the store.
- Stock your pantry with all the dry keto basics and staples.
- Get discounts on keto products here – exclusive for Wholesome Yum readers!
- Check out the keto sweetener guide 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.
Low Carb & Keto Recipes
If you are looking for low carb recipes or keto diet recipes, you’ve come to the right place! Every single recipe on Wholesome Yum is low carb and appropriate for the ketogenic diet.
Each recipe has 10 ingredients or less. I’m on a mission to show you that keto friendly recipes don’t have to be difficult, time consuming, or taste like “diet food”. I love sharing just how delicious and easy keto can be!
To get you started, here are a few of the most popular low carb keto recipes:
Another good place to start is with my library of keto dinner recipes, so you can start preparing ketogenic meals. The entire recipe index is at the button below.
Keto Meal Plans
There are several excellent places where you can get a ketogenic meal plan:
- The Wholesome Yum App provides custom weekly keto meal plans that you can adjust to your preferences, builds an automatic grocery list for you, offers nearly 1,000 recipes, and has an easy macro tracker. Available on iPhone or Android.
- A FREE 7-Day Keto Meal Plan For Beginners is available right on my website. The recipes are simple keto diet basics that anyone can make.
- The Egg Fast Diet is a short-term ketogenic meal plan designed to break through a plateau on a keto diet.
- The Easy Keto Cookbook includes a sample week meal plan, plus 100 recipes for delicious ketogenic meals.
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Keto Diet Benefits
Following a ketogenic diet can have numerous benefits, including:
- Weight loss – Research shows that keto diets are more effective than low fat diets for long-term weight loss [*, *, *].
- Stable mood & energy levels – Reducing dietary carbohydrates is linked to better cognitive function [*, *] and possible reductions in depression and anxiety [*].
- Blood sugar control – Limiting carbs is shown to improve insulin sensitivity [*].
- Reduced cravings & appetite – Keto may positively affect your body’s hormones that signal hunger [*], and signal appetite suppression in the brain [*].
- Lower blood pressure – Some studies suggest that a low carb diet can be more effective at lowering blood pressure for obese patients than medication [*].
- Higher good cholesterol – In some studies, subjects following a keto diet experienced increases in HDL cholesterol levels [*].
- Skin improvements – Research suggests that keto can help improve skin conditions like acne, though more studies are needed [*].
- Digestive support – Some studies link keto with healthy gut bacteria [*].
- Possibly increased lifespan – Recent rodent studies show that a low carbohydrate diet improved longevity [*].
- Preservation of muscle mass – Loss of muscle is a common issue when losing weight, but a very low carbohydrate diet is more effective at preserving muscle mass compared to conventional diets [*].
Keto Diet Side Effects
Because a low carb diet (especially a keto diet plan!) reduces the amount of water you store, this can flush out electrolytes and make you feel sick — this is called the “keto flu”. These side effects of keto are temporary while you are adjusting to a ketogenic diet, but unpleasant. They can include headache, dizziness, fatigue, restlessness, brain fog, lack of motivation, nausea, insomnia, impaired coordination, sensitivity to heat, sugar cravings, muscle soreness or weakness, and stomach issues.
Fortunately, you can avoid or eliminate these side effects by salting your food liberally, drinking broth (especially bone broth), drinking my homemade electrolyte drink, and eating pickled vegetables. These keto diet basics are just as important as restricting carbs. Some people also choose to take supplements for electrolytes, but it’s best to first consult a doctor.
Check the complete guide to keto flu symptoms and remedies here so that you can avoid it!
Common Questions
- Is the keto diet healthy? If your keto diet is unbalanced, you may end up with deficiencies in electrolytes, B vitamins, iodine, iron, or other nutrients. However, a balanced keto diet with a focus on whole foods and healthy fats is a great, healthy choice.
- Is the keto diet safe? A keto diet is perfectly safe to try for generally healthy individuals. However, if you have any underlying health conditions, you should consult with a doctor before trying any new way of eating.
- Is the keto diet good for diabetics? Those with diabetes can benefit from a keto diet because it improves blood sugar and A1C levels [*]. However, it’s still important to work with a doctor when considering diet changes.
- How long does it take to enter ketosis? It usually takes about 3 days after starting a ketogenic diet to enter ketosis. However, it takes 3-4 weeks before you are “fat adapted” and burn fat efficiently. This is because the body takes a few days to burn through all the glycogen in your liver (your body stores extra glucose there and this gets depleted before you start producing ketones), and afterward, it takes some time for your body to adjust to using primarily fat for fuel.
- How to get enough fat on a keto diet? Eat foods naturally high in fat, such as eggs and fatty cuts of meat, or add dietary fats like grass fed butter and MCT oil to meals. You can also snack on fat bombs for a high-fat boost!
Conclusion: Is The Keto Diet For You?
The keto diet plan can be beneficial, enjoyable, and surprisingly easy to follow! But as always, always check with your doctor (preferably one that understands and supports a ketogenic lifestyle) before making a drastic change, especially if you take any medication. If you have the green light, use this guide for all the keto diet basics you need to get started.
491 Comments
Melody
0I have already signed up, got everything, even bought to Cook Books & been on it for 5 days & loss 7 lbs. Went to a Craft show & a Keto Booth was there, bought the pack’s of Coffee & Collegian Flavor packs for water, been doing quite well on it. I am on the 30 day Fix Plan. Getting ready to start my 2nd week. So Far So Good.
Good Luck to all.
Alisa Fleming
0I’ve always wondered how net carbs were calculated! So interesting.
Janet Jackson
0I signed up for the pdf printable low carb list but, I received an email with food recipes & Newsletter but no pdf included.
Maya | Wholesome Yum
0Hi Janet, The pdf is in the free members area.
Samantha
0According to the macro calculator my suggested calorie intake for weight loss is over 2000 calories. Will I still lose weight if i don’t reach the recommended calorie intake?
Maya | Wholesome Yum
0Hi Samantha, Yes, weight loss comes from a calorie deficit. You can select the % deficit you want in the macro calculator.
Anna
0I want to lose weight on the keto diet. Please can you help me on foods that I can or cannot eat please, or easier a meal plan also please. But I need it plain and simple please like only chicken, fish, broccoli, cauliflower, eggs, bacon, cheeses, nothing funny.
Maya | Wholesome Yum
0Hi Anna, There’s a link to the full list of foods in the post above. You can also sign up for our easy keto meal plan here.
Janice Silverstein
0I have spent weeks reading and learning about the Keto diet plan, getting random recipes that my husband might even try, and have been overwhelmed with all the information. I was pleased to find your system and how organized everything seems to be. The only question I have is will I be able to “temporarily suspend” my subscription if I find there are more recipes than I have time to prepare. I want to only do about 3 per week and repeat them as leftovers, since I have very little time after working a 12-hour shift, to do much cooking. Once I “catch up,” I would reinstate my subscription. Is that an option? Looking forward to trying out your program.
Maya | Wholesome Yum
0Hi Janice, I’m so glad the information was helpful! We already incorporate some leftovers and meal prep in the plan to save time. However, you are free to cancel anytime and can come back if you want to.
Shalimar Rice
0Great pecan pie recipe!!! ***** stars
Julie.broussard
0So what. Foods do I stay off of.
Maya | Wholesome Yum
0Hi Julie, That info is listed above!
Janet Roe
0I love this diet plan, but did not lose any weight yet.
Maya | Wholesome Yum
0Hi Janet, You may want to check the macro calculator if weight loss is your goal.
Mugisha Bob
0Great tips! I really love the keto diet and I’ve made a lot of progress in changing my eating habits in the past year.
Sherrill Abramson
0I found you on Pinterest. I made the bagle dogs. Mine were not as pretty as yours but they were tasty. My biggest problem is getting enough fat and cutting extra protein. I was also sabatoging myself with gas-ex (tablets have dextrose).
Evelyn Perez
0I am trying to get back into keto. I did it before and I was so happy when I lost 10lbs (I did the keto for a month). I am ready to go back to this lifestyle. All this information is very helpful, I have written it all down so it can be easier for me to remember what is allowed and what is not. Looking forward to get back on this keto journey. Thank you for all the great info.
Mehfeez Rawasia
0This is a perfect read. I didn’t know where to start but this proved to be the perfect guide. I appreciate the time you put into making it easy for us all.Thanks again from the bottom of my heart
Annalee Hagood-Earl
0Hi Maya,
Do you have any advice for doing keto while being lactose intolerant? Are there some staple recipes you can do with sheep/goat/buffalo milk or cheese? Or event almond milk? I’m seriously curious to try a keto lifestyle.
Maya | Wholesome Yum
0Hi Annalee, I have a section for keto recipes with a dairy-free option here. If you can tolerate sheep, goat or buffalo milk or cheese, that will definitely make it easier as well. Often times you can use those instead of cow’s milk cheese.
Ana
0I too, am normally lactose intolerant, however, did Keto for abou 3 months…ate tons of cheese, had heavy whipping cream, butter and was perfectly fine. i’ve Heard that eating dairy while on a low-carb diet somehow has a different effect thus, allowing me to consume dairy and not feel the usual side effect. Is this true.?
Jo Clay
0Thank you for the free info.
Kristina
0SOOOOOOOO good! I am intolerant to Gluten going on 10 years now and these are the best I’ve had in a long time!
Maya | Wholesome Yum
0Hi Kristina, Thank you so much, but did you mean to leave this review for a particular recipe? If so, I’d love to see it on the page for that recipe! 🙂
Val
0Wow, I’m READY!
Juli
0I’ve been struggling on my keto diet, basically maintaining my weight. But you have given me so much more information that will now make it easier to start losing weight!!
Heather
0This is a wealth of information. My husband and I are starting the keto diet tomorrow and I knew nothing about it. When I sat down to look up information about it, I found this. Thank you! This is everything I need to know in one place. We are not as healthy as we’d like to be and I am optimistic this will help us obtain our goals, along with an exercise plan.
Gustavo Dulcey
0Very interesting your article, thanks for the information.
Sanchez
0I’m so excited to try it because I’m on this diet now. It’s really useful
Robert Derby
0I’m so excited to try it because I’m on a diet now.
Ann
0I’m a Beginner AND am so Excited to Start the Keto Diet!!! I Turn 60 years old in April 2019, And Want to Change
My Eating Habits!! Thank you so Much for this Great Info on this Web-Site!!!!
Connie
0I am considering your Keto menu, but I cook for one–myself (unless you count my bird, Max, who thinks that what’s his is his and what’s mine is his). How do I address this issue?
Maya | Wholesome Yum
0Hi Connie, The meal plans include both family and individual versions, so you can use the individual version designed for just one person.
Karen Brodien
0Yes, I am interested in your Book. It sounds Great!!
Esther
0I’ve been trying to get recipes for Keto pumpkin pie and cheesecake that I can print. Please help. I tried to sign up for your free recipe book. But was not successful. What am I doing wrong?
Maya | Wholesome Yum
0Hi Esther, You can get the pumpkin pie recipe here and cheesecake here. Each recipe has a print button on the recipe card that you can use.
Sue
0I am wondering where to put certain foods on the macro calculator. Like Cheese… protein or fat? Or both?
Maya | Wholesome Yum
0Hi Sue, Many foods have more than one macronutrient in them, so you’d have to count the macros for all three.
Renee Goerger
0This is all such great information. My husband has lost a lot of weight on this plan thanks to some of your tips.
Maya | Wholesome Yum
0Thank you so much, Renee! So glad to hear that!
Dini
0I’ve been thinking about adopting a low carb diet for a while now, and I couldn’t have found a more comprehensive and helpful guide! Thank you so much for putting together this guide! I’m excited to get started now.
Maya | Wholesome Yum
0Yay, so glad to hear that, Dini! Good luck on your journey.
Wilhelmina Wessel
0This is such a great guide! I have been considering keto but worried it was too confusing, this lays it it out so clearly! Thank you!
Dolores Torrez
0I purchased the Keto diet and received the recipes. I am more interested in having a daily menu/meal plan figured out per my info furnished. The description on what I would receive indicated I would be furnished a daily meal plan. Would appreciate your help to receive this.
Maya | Wholesome Yum
0Hi Dolores, It’s not clear from your comment what you purchased – my recipes are free. I do offer a low carb & keto meal plan subscription – you can sign up for that here!
Latha joomani
0I am starting Keto hope its easy as it sounds!
Maya | Wholesome Yum
0Good luck, Latha!
Mika Fellows
0This guide is really great. Answers so many of my questions. I feel a whole lot better about being able to do this with the knowledge here.
Maya | Wholesome Yum
0I am so happy to hear that, Mika! Good luck!
Joy
0I cannot say for sure… but I think you are about to save my life!!
Maya | Wholesome Yum
0Best of luck, Joy!
Christina Wistia
0What a great post. I thought i would add about the selection of food you eat on keto and that everyone is different. Some food gives you energy and some doesnt, this varies person to person. I started and quit keto 3 times before i managed to find my balance. The first few times it made be poorly, from the shock of diet change. However, you can wean yourself into the diet which i did the last time when i had the most success.
Just sharing my thought with you Maya and the readers!
x
Maya | Wholesome Yum
0Thanks for sharing with us, Christina!
Clifton Bell Jr
0This is a great starting guide. Good information even though I’ve been on keto for 2 months now.
Good luck to everyone on the journey.
Maya | Wholesome Yum
0Thank you, Clifton! Best of luck!
Nicole Ayanna Horton
0Hello I have subscribed to your site, but is there an actual “Keto website”?
Maya | Wholesome Yum
0Hi Nicole, I’m not sure what you are asking. You are on the Wholesome Yum website right now and all the recipes are keto. 🙂
Hildebrand
0Can you give me an idea of what a perfect Keto pantry would look like? We have been doing this diet plan and have others in the household that do not follow the lifestyle. So I need to have a combination of foods. However my husband should not be eating anything but the low carb foods due to medical advice.
Maya | Wholesome Yum
0You can get the full keto food list here, which includes pantry ingredients. You can also find pantry staples in my low carb shop.
Carol Wilkins
0I’m glad I found this. It will help me on this journey
Maya | Wholesome Yum
0Glad to hear that! Good luck, Carol!
Carole Brill
0Thank you so much for the easy to understand tutorial!! I’m trying to get my husband and I on a low carb.. hopefully keto diet. Explaining the how and why to him isn’t easy and now i’m sure he’s been eating too much protein. I’m going to have him read your VERY helpful and easy to follow article!! Thank you! Carole
Maya | Wholesome Yum
0I am so happy to hear that, Carole! Have a great day!
Anderson Carvalho
0Good morning, I would like to know how long will take to receive the keto meal plan.
Maya | Wholesome Yum
0Hi Anderson, After signing up you should receive the email with access within 30 minutes. If you don’t, you can either reply to any emails you do have from us or just fill out the contact form here. I’m happy to help!
Mary Louise Cannon
0I need help, some sites say 50% carbs, some say 50 to 100. 50% of what… then some say 40% protein, ?% carb, etc. Not quite getting it. Thank you.
Maya | Wholesome Yum
0Hi Mary, Please check the macro calculator here.
Kayla Ingram
0Hello,
My name is Kayla and I signed up for the email about an hour ago. I still have not received anything from your website. I am anxiously looking forward to starting a new healthy life style.
Thank You
Maya | Wholesome Yum
0Hi Kayla, Thank you so much for signing up! Please add hello [AT] wholesomeyum.com to your email contacts list, and check your spam folder(s) for a confirmation email. If you still can’t find it, please fill out the contact form here.
Filis
0How many grams of protein do you eat on keto? How many grams of fat do you eat on keto? What are the portions sizes per day? You only tell us how many carbs.
Maya | Wholesome Yum
0Hi Filis, Everyone is different – check the keto macro calculator here to calculate the best amounts for you.
Debbie
0I’m trying to get into ketosis. According to test, I am not. Any suggestions
Maya | Wholesome Yum
0Hi Debbie, The post above has lots of tips for getting into ketosis, but the best place to get 1:1 support is in our support group here.
Anjum
0In one week my husband lost 1.5 kg because of Keto diet and recipes. Thank you for the insights and tips. I would like to have a complete recipe for meals everyday and hoping by subscribing I will receive try my mail. I will keep u posted. It takes 2 to tango. The one who wants to diet must be cooperative with the plan and execution while the other person who is preparing the food must be patient to the dieting person. Its not easy to change meals so patience is required
Maya | Wholesome Yum
0Hi Anjum, Best of luck to you and your husband on your journey! If you’re looking for help with meals, you might like the new low carb & keto meal plans as well.
Rebecca
0I have a problem with oxalate kidney stones. Anything that is high to moderate I have to stay away from so dark greens are a issue. What can I do to replace them?
Maya | Wholesome Yum
0Hi Rebecca, Unfortunately I can’t give medical advice. I recommend checking with your doctor, but you can definitely leave out anything that you need to avoid for health reasons.
Sashi Sharma
0It is very interesting to read about the keto/low card diet. I love to change my lifestyle as I am TYPE 2 Diabetic. I subscribed for a free printable low carb meal. The initial email stated that I will receive an email for instructions to access the member’s area. Your link will be there. However it is very deceiving, I never got the 2nd email with instructions which is frustrating and not good. Hopefully, this is not a way to get us to pay to get the printable version.
Maya | Wholesome Yum
0Hi Sashi, Sorry you had trouble locating the welcome email – please double check your spam folder. If you still can’t find it, you can either reply to the confirmation email that you did receive or fill out the contact form from the navigation menu. You definitely don’t have to pay for the printable version. 🙂
Demetra Jiran
0Hi I just read everything and anxiously wanting to get started. Not sure how to count my protein and the fats. Do your recipes tell us the portion of fat is in the recipe. Thank you Dee
Maya | Wholesome Yum
0Hello, Demetra. Yes, all of my recipes contain all of the nutrition information. Best of luck!
Christine
0I just found your website. My husband and I just started the Keto Vegetarian Diet. It seems you have many recipes and helpful hints which is so appreciated. We are healthy but have done a lot of brown rice products, spelt, etc. We decided we needed to get off the grains.
Thanks for sharing your journey and work with others.
Maya | Wholesome Yum
0Thank you, Christine! I’m glad the recipes and tips are helpful. Best of luck to you both!