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“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.Ī good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. Keeping carbs low is what gets you into ketosis and keeps you there.

You can calculate your own macros using the macro calculator, but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle. They include fat, protein, and carbohydrates. Pick A Proteinīeef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder VenisonĬauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celeryīutter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil

The table below will give you ideas for what to choose. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.īe sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. Get The Printable Keto Cheat Sheet System + EBooks (Only $37) The Basic Keto Meal FormulaĮating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.

Electrolyte cheat sheet – With whole food ideas + bonus keto tips.

Keto flu guide – Understand what it is and exactly how to avoid it.

Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.

Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!.

Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.

Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.

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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