
Free Printable: Low Carb & Keto Food List
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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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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), 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.
How To Start A Keto Diet

490 Comments
Clara Bulens
0Because I am close to 80 years old, using APPS and such is not easy for me. Having to download other than e-mail is sometimes confusing. I don’t think this will work for me but it really sounds like a good way to become more healthy and eating better to boot.
Angel
0Hi, I would like to know, how long I will see the results of the Keto diet.
Wholesome Yum D
0Hi Angel, Every person can see results differently but most people start seeing results in the first few weeks.
Becca
0If fat intake is a regulator to gain or lose weight then why should I consider eating high fat?
Wholesome Yum D
0Hi Becca, This article explains all of the benefits of eating a high fat/low carb diet.
Christy Cahill
0I am all in! I have purchased the 100 Simple Low Carb recipes and pre ordered the Easy Carbaholics from Amazon to be released next week. I wanted to know if I combine the Keto lifestyle with Intermittent Fasting will both remain effective?
Wholesome Yum D
0Hi Christy, Here is an article about how to incorporate intermittent fasting with keto.
Renea Millwt
0This is the 3rd time I’ve done keto, however and in the past worked well. However, I’ve been doing it for 5 weeks and have not lost 1 lbs and am flustered. I’m thinking It’s because I’m going through menopause. What are your suggestions? My macros have been really good and my keto sticks show some pink. What are some suggestions to start losing again? I need to lose 20 lbs
Wholesome Yum D
0Hi Renea, I suggest trying a fast, either an egg fast or intermittent fasting.
MM
0So far, this has worked well for me. My weight at the beginning of March was 268 lbs.(I’m 6’5″ tall)and am T2 diabetic with high cholesterol, BP and kidney damage from extended use of ibuprofen for my bad back.
I am now at 250 lbs. even and my blood sugar readings have plummeted bigtime to normal levels, enough so I stopped taking about 60% of my diabetes meds because I was going into hypo(low blood sugar)at night 3 hrs. after a meal! My blood sugar is now around 110 to 120 before meds in the morning, and hangs around 85 to 105 during the day and even between meals.
Bloodwork will tell the difference here, will see the doc end of April and inform him of these changes.
Thanks!
Cheryl Edwards
0Will this diet cost me more?
Wholesome Yum D
0Hi Cheryl, I don’t believe keto has to cost more, but generally eating healthier does cost more than unhealthy food.
Barbara
0Do you have dairy-free, gluten-free, egg-free options?
Wholesome Yum D
0Hi Barbara, All the recipes on Wholesome Yum are gluten-free. If you need dairy-free options, you can find dairy-free keto recipes here.
Christina Moore
0I am looking to change my diet and would love to give this a go. Need to get healthy and fit to enjoy the rest of my life.
Amanda Withers
0I have worked out my macros. But I still have no idea how to portion fats, carbs and protein?
Wholesome Yum D
0Hi Amanda, I recommend downloading the Wholesome Yum App and you can track what you eat to make sure you are staying within your macros.
Kathie Whitley
0How do I know how many carbs, fat, protein to consume?
Wholesome Yum D
0Hi Kathie, Check out my post with the BEST free macro calculator!
Bruce
0Hi, there are blank spaces for snacks and breakfast on the keto challenge meal plan. Is this intentional? Thanks.
Wholesome Yum D
0Hi Bruce, Those blank spaces allow you to have flexibility. You can add meals or snacks that fit into your personal macros.
Sarah
0WHOLESOMEYUM is the BEST BLOG about keto diet, I read it practically every day. I hope it will help others.
Tammy Adams
0A wonderful guide to keto. Thank you for all your time and effort to create an easy too read and understand the material.
Mary Kelly
0I have started the Keto and some recipes as well. I enjoy the recipes I’ve tried. What I want on the kitchen counter is the Keto Cook Book. Is it possible to send me a link to ordering a Keto Cook Book?
Wholesome Yum D
0Hi Mary, Here is the link to my Easy Keto Cookbook. I also have another cookbook, Easy Keto Carboholics, coming in 2022 that is available for preorder now.
Loren
0Do you offer a personalized keto meal plan based on likes and dislikes?
Wholesome Yum D
0Hi Loren, We offer a meal plan service in our APP. There is a meal plan for each week that you can customize if you don’t like the meals that have been added for the week.
Bonnie
0Thank you, have been following you for a long time on Facebook. Really enjoy all your recipes. My husband and I both eat low carb, we have lost 45 lbs since May. Looking forward to ordering your 2nd cookbook.Thanks, Maya.
IBarbara
0I saw an ad for a hardcover book by you for starting the keto diet with meal plans and shopping lists, etc. Now I can’t find it.
Wholesome Yum D
0Hi IBarbara, You can find my hardcover Wholesome Yum Easy Keto Cookbook here!
elizabeth
0Is keto a diet to help lose weight fast? Or is it just to maintain your shape after you have already lost the weight? I’m also confused still as to why you want your body to be in ketosis?
Wholesome Yum M
0Hi Elizabeth, Keto is a great weight loss diet. Here are a couple of articles, How to Start a Keto or Low Carb Diet and Keto Diet Tips for Beginners to help you get started!
SUE EVERHART
0What is the cost for using this website?
Wholesome Yum M
0Hi Sue, The recipes on this site are free. If you are enjoying the content and want to improve your keto experience, consider joining Wholesome Yum Plus or the Meal Plans.
Adrienne
0Hi Maya,
I love your website. I need to avoid eggs because I get a reaction after eating them. What is the best egg replacement in your recipes? Thank you!
Maya | Wholesome Yum
0Hi Adrienne, It doesn’t work in every recipe, but flax eggs are often a good replacement.
Sheila
0I’m diabetic type 2 but eat most of the things that you say to avoid. ALSO are protein powders essential
Wholesome Yum M
0Hi Sheila, It sounds like you are not following a low carb or keto diet. That’s great if what you are doing works for you, but this guide is for those who are wanting to follow low carb or keto.
cheryl hill
0Like your website, full of alot of useful information and good recipes.
Thank you.
Irene
0Thank you, Maya you have a very interesting website.
Doris Tippens
0I would like to get some recipes, I just started the keto diet 2 weeks ago I lost 6 lbs, but the last four days I have been stuck at the same weight, did I get off ketosis?
Wholesome Yum M
0Hi Doris, You are in the right place to find recipes! Feel free to browse the site using the navigation at the top of the page. There are 500+ recipes for you to browse through! As you follow this diet, your body will go through phases of adjustment. This means you will not be losing pounds every day, but your body will still be changing. I always like to recommend that people take body measurements in addition to weight, this way they don’t get discouraged when the weight isn’t changing on the scale. I hope this helps!
Amanda Smith
0Hi Maya
I’ve been following the keto for 3 months now and I have reached my goal weight!! Yayy!!! But, I am thinking I can transition to a low carb diet now as I am wanting to maintain my weight. Do you recommend this is the direction that I should take? What advice can you give moving from keto to a low carb diet. I have changed a lot of my eating habits – I eat more healthier foods, I pay attention to the “sugars”, use healthier products like almond flour etc. as part of my cooking now. This has really helped!!!! By the way – Your recipes are my “go to” for making keto friendly foods. Every single recipe I have tried has been successful and I love them all!!! The blueberry muffin recipe is sooooo good!!! My children didn’t even guess that they were “keto”!!! Thank you so much for the work you do with the education about living a healthy life!!!
Wholesome Yum M
0Hi Amanda, Congratulations on reaching your goals! Now that you are where you want to be, you have a couple of options. If you would like to remain keto and maintain your weight, you can add more fat to your daily intake. If you would like to transition to low carb, you can do that as well. Just be sure that either transition you make happens slowly so your body can adjust to the new carb allowance.
Dances
0This is the most delicious chicken meal I have ever made. I discovered this 3 months ago and we love it so much that I make it 3-4 times a month. The only thing I added was butter to the bottom of the dish and it makes gravy that is to die for. Love this recipe. Thanks so much.
Arlene
0Hi. I’m having trouble with the meal app. How do I change quantities of items? E.G.. I don’t eat 1/4 cup pecans for a snack, I eat 10 halves, or if I have 10 tbsp. of cream cheese, do I have to add 1 tbsp. 10 times? I am vegetarian so what if I want to change a recipe a bit? Do I have to start over and manually put in every ingredient instead? I think once I figure out how to use the program properly, I’ll really enjoy it. Thanks so much.
Maya | Wholesome Yum
0Hi Arlene, The Easy Keto App has a scaling feature, so you can adjust the amount when putting it in. You don’t have to put it in 10 times. 🙂 Hope this helps!
Brenda
0I really like the Wholesome Yum App, but I couldn’t find the recipes from the cookbook. I understand posting complete recipes would discourage people from purchasing the cook book, but could you include the names of the recipes and macros so they can be included in weekly menus. I’m trying my first week and following the sample easy Keto meal plan from the cook book.
Wholesome Yum M
0Hi Brenda, Thanks for your feedback! The cookbook recipes are not included in the app at this time. I am working on a way to add them in the future, but do not currently have a timeline for this.
Heather Vickery
0Hello, Maya, I have been following you and would like to get your opinion. I have been doing keto for 2 years and lost 20kg and loving it my question is Almond Milk is that keto-friendly have been using it for a few months but not losing weight I would love to hear your thoughts. Thank you for your recipes have just bought your newest book and am loving it. Many thanks, Heather
Wholesome Yum M
0Hi Heather, Yes, almond milk is keto-friendly! Learn more about carbs in milk here. Please be sure that your milk is unsweetened and free of any starches or thickeners, which can disrupt weight loss. If you would like a simple recipe, try this homemade almond milk recipe.
Michelle
0Great content….simple and easy to follow
Rac Facey
0Is there a menu for breakfast, lunch and dinner. I’m not sure what to eat or how much to eat on a everyday basic.
Wholesome Yum M
0Hi Rac, If you are interested in meal plans, get the Easy Keto Meal Plan App here – it will plan your meals, calculate your macros, and generate your grocery list automatically, among other things.
connie
0I am trying to find the 2 printable sheets after signing up. I am unable to find them after signing in. Thanks, Connie
Wholesome Yum M
0Hi Connie, Please check your email. You should have an email from me with a user name and password to get into the Member’s Area. The free printables are housed there.
Kasia
0Really helpful page
Loreto and Nicoletta
0What a lovely salad.we are getting some nice summer weather and I am sure craving a good salad. Love the dressing, blue berries and walnuts, thanks for sharing!❤
Jean Johnson
0Is there a way to obtain the 13 cheat sheets without having to buy the books. My daughter and I just ordered your “The Wholesome Easy Keto Cookbook” through your link on Amazon.
Wholesome Yum M
0Hi Jean, Thank you for your interest! The Keto Cheat Sheet System is available as a package together, and currently the items in it are not available individually. I hope you find it helpful!
Sandta
0I definitely agree with keeping it simple. I’m a newbie and I can complicate things so easy breezy will be helpful and prevent me from giving up too quickly.
Brian
0As a heart patient I am recommended to stay under 1500mg of sodium a day. How can I do that on a keto diet which recommends 4000mg/ day?
Wholesome Yum M
0Hi Brian, Feel free to scale back on the amount of salt, as needed. There are many others who are able to follow keto while remaining low sodium. Just be sure you are getting enough trace minerals that would come from sea salt.
Brian
0Are keto bars a good option? Any specific recommendations? I need quick meal options while on the go
Wholesome Yum M
0Hi Brian, I have a couple of DIY on-the-go recipes that may suit your needs. Here is a recipe for Keto Protein Bars and Keto Granola. If you need something that’s long term shelf-stable, there are several keto-friendly bars available on the market. Store-bought bars can vary according to cost and availability, but you can check some of my recommendations in the keto pantry list. Just be sure to get a bar made with clean ingredients and not filler products or vegetable oils.
a.mak
0Thanks for the information, but please there are more and more ads. please remove fixed ads in the bottom and pleasw make top menu not fixed. thanks
Wholesome Yum M
0Hi A. Mak, Thanks for your feedback. Ads keep the Wholesome Yum website running and allow me to develop recipes that readers like you can access absolutely free. However, you may be interested in Wholesome Yum Plus, which includes an ad-free version of the website, along with other perks.
Lisa
0re A. Mak comment Aug 30, 2020 re ads, Yes. They shut down my laptop. It can’t handle the ad overload. And I tried a newer computer and the screen bounces with ads’ changes. Difficult, very difficult to manage the website. I had abandoned it due to unusable by browser overload. But am trying again! I love the recipes.
Wholesome Yum M
0Hi Lisa, You may be interested in Wholesome Yum Plus, which includes an ad-free version of the website.
Vikki
0Hi, my complaint is, How do I get back to a recipe that has played? I jus figured out to choose Next or Stay. Lol. There is a Ginger cookie recipe, I’m really interested in… But your site…
Wholesome Yum M
0Hi Vikki, I have two ginger cookies on the site. Ginger Snaps and Gingerbread cookies. They both have videos in their recipe cards. I hope this helps!
Rebekah
0Very good information for beginners, thank you!
couture alain
0s.v.p. je ne veux que les fiches gratuites. je ne veux rien d’autre. merci!
Wholesome Yum M
0Hi Couture, You will need to sign up to get access to the free files. Please tap on the pink button that says “get it now” to gain access to the Keto and Low Carb Food List. Thanks!
Brandy
0So I count grams for my numbers or percentages?? That’s where I am getting confused.
Wholesome Yum M
0Hi Brandy, Count grams. This Macro Calculator will help you determine how much you should eat in grams.
Ann
0I just purchased the cheat sheet system and really liked what I have read. I saw in one of the recipe for fathead bagel where is said if you want to use a food processor please read tips from post above. This was in the bread keto swap. Where is the information if you want to use a food processor?
Melissa
0Hi Ann, Thank you so much for catching this! You can find the notes about using a food processor with fathead dough here. Look for the heading called, “Using A Food Processor or Stand Mixer” for the information you need. I hope this helps!
Nelly
0Thanks for the overview, it was great. At least I can start doing something in the right direction before I’m able to subscribe
Suzanne Lynes
0Can you get a low carb meal plan, or do you just provide keto plans
Wholesome Yum M
0Hi Suzanne, The meal plans are both low carb and keto. The menus are completely customizable, so you can build your week to fit your dietary goals.
Archna
0It was an informative site, thanks for the content and the recipes. I really appreciate the effort.
Consuelo cantu
0I bought the printable keto chart sheets but can not get them. I can not find them in my mail. I can not login. Please send my a mail whit all the sheets. Thanks
Maya | Wholesome Yum
0Hi Consuelo, Here is a step-by-step help article for how to get your sheets. If you still have trouble, please contact us here.
Sally
0I have been doing Keto to an extent, but my hair is falling out really bad. Do you have a suggestion as to what I might be doing wrong? I’m off my blood pressure med and blood sugar med I still take a blood thinner, heartbeat regulator, and cholesterol meds. All three say they can create hair loss as the first two said, but I’ve been on all of this for years and the hair has just started falling out with a vengeance now. Any suggestions are greatly appreciated. Thanks.
Wholesome Yum M
0Hi Sally, I’m sorry you are going through this, it’s a really difficult phase and very common for those newer to the keto diet. In short, any kind of major dietary or lifestyle change can trigger hair loss. Expect it to last for about 3 months, and then re-growth will start to happen. If you are not new to keto or feel like it may be connected to a health concern, then it’s probably best to talk with your doctor about your hair loss. Best wishes!
Teresa Esparza
0Hi Maya, I signed up for the meal plan and am having trouble finding it. Please help
Wholesome Yum M
0Hi Teresa, This guide can help you navigate to your meal plan and show you the basics on how to use the app.
Robyn Shaw
0Hi Maya …..I don’t know where to start….I know what to eat and not to eat but don’t know how to work out macros .. I’m confused !! Any help would be appreciated…. thank you in advance Robyn
Maya | Wholesome Yum
0Hi Robyn, Use the macro calculator to figure out the macros to eat. You might also like my keto meal plan app, which does all the macro math for you and lets you customize your meals. 🙂
TONDALAYA PREVO
0Thank you
Dominique Solia
0I just want to sat thank you because you are great.
You make it simple and the recipes are so tempting and easy.