Free Printable: Low Carb & Keto Food List
- Are Nuts Keto Friendly?
- What Nuts Can You Eat On Keto?
- The Top 11 Keto Friendly Nuts List
- Keto Nuts Chart: Carbs In Nuts & Nut Butter
- Low Carb Nuts To Avoid
- Conclusion: Are Nuts Keto?
- Recipe Reviews
Keto enthusiasts talk a lot about enjoying bacon and butter without worry… but don’t forget about low carb nuts! Nuts are one of many options to add to your keto food list . They are loaded with healthy fats and minimal carbs, but only if you choose the right kinds. Learn about the best nuts for keto here, as well as carbs in nuts and recipes to enjoy keto nuts.
FREE PRINTABLE: KETO NUTS LIST
Join 300,000+ others to get a FREE keto nuts list with carb counts, plus weekly keto recipes!
Are Nuts Keto Friendly?
They’re a staple in many diets, but are nuts keto? Absolutely — at least, most nuts are keto diet nuts.
They are generally high in fat and low in carbs, so you can easily fit them into a carb restricted lifestyle. If you’re following a keto diet , you’ll probably include nuts in it.
We’ve talked about keto fruit and keto vegetables before, but how many carbs in nuts? It depends on the variety you get — we’ll discuss that below!
What Nuts Can You Eat On Keto?
Some have more carbs than others, but generally you can eat any variety of nuts on keto. Be sure to watch your portions and carb counts, especially if you follow a strict keto plan (see the differences in the keto diet tips guide ).
The Top 11 Keto Friendly Nuts List
What nuts are keto? Many of them are. This list is complete with recipes and where to find them. I’ve gathered recommendations below that have no sugar lurking.
1. Almonds
Almonds are very keto friendly! They are a great choice of low carb nuts, and you can enjoy them as whole nuts, nut flour, almond milk, and more. One of their most popular uses for keto recipes is blanched almond flour , which can replace white flour in many baked goods.
Carbs In Almonds:
Raw almonds have 6.1g total carbs and 2.6g net carbs per 1-ounce serving [ * ].
Keto Almond Recipes:
- Almond Flour Pizza Crust – Finally, a dairy-free pizza crust for all to love!
- Almond Flour 90-Second Bread – Bubbles up just like real bread.
- Almond Milk Ice Cream – Super creamy, never hard.
- Almond Flour Crackers – Crisp and crunchy with a few ingredients.
- French Almond Cake – Nutty, with a light glaze on top.
Find more keto almond flour recipes here .
Buy Almonds Online:
- Super fine blanched almond flour – This one has the best taste and texture for recipes – it’s the only one I use, and it makes a big difference.
- Almonds – Raw, whole almonds for snacking or recipes.
- Blanched almonds – Skin-free almonds for smoother results in recipes.
- Almond butter – This one has no sugar or salt added, so you can customize the salt to your recipe.
- Almond milk – This one is shelf-stable and unsweetened. (You can also make your own homemade almond milk instead.)
2. Brazil Nuts
Are Brazil nuts keto? Most definitely — in fact, they are one of the lowest-carb nut options.
Carbs In Brazil Nuts:
Brazil nuts have 3.3g total carbs and 1.2g net carbs per 1-ounce serving [ * ].
Buy Brazil Nuts Online:
- Brazil nuts – Raw Brazil nuts here, perfect for a fast low carb snack.
3. Coconuts
Are coconuts keto nuts? Absolutely! Coconuts are some of the best nuts to eat on keto because of their quality fat content.
Carbs In Coconuts:
Dried, shredded coconut has 6.7g total carbs and 2.1g net carbs per 1-ounce serving [ * ].
Keto Coconut Recipes:
- Coconut Flour Sugar Cookies – Super soft (and actually sugar-free!)
- Microwave Bread With Coconut Flour – Much like 90-second bread.
- Baked Coconut Shrimp – Crispy and naturally sweet.
- Keto Coconut Macaroons – If you like this keto nut, you’ll love these cookies!
Find more keto coconut flour recipes here .
Buy Coconut Products Online:
- Coconut flour – The best organic coconut flour for better results in recipes! It’s the only one I use.
- Coconut flakes – Delicious for topping and baking.
- Coconut chips – A crunchy, totally natural snack! Get unsweetened ones.
- Coconut butter – Like any other nut butter, get one made only from the nut to keep it keto friendly.
- Coconut oil – A delicious choice for dairy-free cooking and baking.
- Coconut milk – One of the best shelf-stable keto milk options. Get it unsweetened.
- Coconut cream – It’s thicker than plain coconut milk, so it’s ideal for sauces, soups, and smoothies.
4. Hazelnuts
Do hazelnuts count as low carb nuts? Absolutely. You can easily fit these nuts into your keto diet.
Carbs In Hazelnuts:
Whole hazelnuts have 4.7g total carbs and 2g net carbs per 1-ounce serving [ * ].
Keto Hazelnut Recipes:
- Sugar-Free “Nutella” – The best keto Nutella swap ever!
- Keto Protein Bars – Loaded with nutty flavor from ground hazelnuts.
- Keto Lava Cake – Complete with a gooey chocolate hazelnut filling.
Buy Hazelnuts Online:
- Hazelnuts – Crunchy, with a naturally toasty flavor.
- Blanched hazelnuts – Skip the work of blanching and removing the skins yourself.
- Hazelnut butter – Just like peanut butter or almond butter… but with hazelnuts instead. (Always get it unsweetened!)
5. Macadamia Nuts
These mellow keto nuts are easy to enjoy when living low carb. In fact, they are often touted as the best type of nuts for the keto diet, because they are exceptionally low in carbs.
Carbs In Macadamia Nuts:
Raw macadamia nuts have 3.9g total carbs and 1.5g net carbs per 1-ounce serving [ * ].
Keto Macadamia Nut Recipes:
- Keto White Chocolate Macadamia Nut Cookies – Complete with succulent keto white chocolate chips !
- Keto Fat Bombs – Nuts add a boost of healthy fat to these chocolatey bites.
- Homemade Basil Pesto – This recipe was originally made with macadamia nuts! I’ve since changed it to say any kind of nuts, but macadamias are still my favorite to use here.
Buy Macadamia Nuts Online:
- Macadamia nuts – Keep it simple with these buttery, raw nuts.
- Macadamia nut butter – Super smooth and high in fat — try this unsweetened version.
- Macadamia nut milk – A creamy nut milk alternative.
6. Peanuts
Peanuts have more carbs than many other keto nuts, but you can still enjoy them in the right quantities.
Carbs In Peanuts:
Dry roasted peanuts have 6g total carbs and 3.7g net carbs per 1-ounce serving [ * ].
Keto Peanut Recipes:
- Sugar-Free Peanut Butter Cups – So sweet and easy to make!
- Chocolate Peanut Butter Smoothie – Rich and creamy, without the sugar.
- Keto Peanut Butter Fudge – Make a batch and enjoy all week long — it’s just 4 ingredients.
- No Bake Frozen Peanut Butter Pie – Complete with a cookie crust.
- Chocolate Chip Peanut Butter Protein Cookies – These bake up super chewy!
Buy Peanuts Online:
- Peanuts – These keto nuts are ideal for snacking and topping.
- Peanut flour – Adds peanutty flavor without a runny or oily consistency.
- Peanut butter – As long as you get it unsweetened, with peanuts as the only ingredient, peanut butter is keto friendly.
7. Pecans
Pecans are keto friendly nuts, too! In fact, they’re one of the best low carb nuts you can have.
Carbs In Pecans:
Pecans have 3.9g total carbs and 1.2g net carbs per 1-ounce serving [ * ].
Keto Pecan Recipes:
- Kale Brussels Sprout Salad With Pecans – Lots of delicious taste and texture in one bowl.
- Cream Cheese Ball Recipe – Pecans add the perfect crunch to this cheesy recipe.
Buy Pecans Online:
- Pecans – Snackable and satisfying.
- Pecan butter – Another keto nut butter option! Did you know you could get this?
8. Pili Nuts
Are pili nuts the b est nuts to eat on keto? They might be!
Pili nuts are low carb nuts with the highest fat content you can find. Their flavor is kind of like a cross between almonds and macadamia nuts.
Carbs In Pili Nuts:
Pili nuts have 1.1g total carbs and 1.1g net carbs per 1-ounce serving [ * ].
Buy Pili Nuts Online:
- Pili Nuts – Try snacking on these buttery salted nuts!
9. Pine Nuts
Pine nuts are keto nuts, but they’re a little higher in carbs. They still have a delicious taste, especially toasted, and since they are often used as a garnish in recipes (try them over baby kale salad or your favorite keto soup ), they fit into a keto diet easily.
Carbs In Pine Nuts:
Pine nuts have 3.7g total carbs and 2.7g net carbs per 1-ounce serving [ * ].
Buy Pine Nuts Online:
- Pine Nuts – Use them for toasting, sprinkling, salads, and more.
10. Pistachios
These nuts fall on the outer rim of keto diet nuts. Since pistachios have much higher carbs than the other low carb nuts listed above, you’ll need to watch portions more closely.
You’ll definitely want to limit these, but since they are often eaten by removing the shell, they are a good snack to eat slowly. The shells help with portion control.
Carbs In Pistachios:
Raw pistachios have 7.7g total carbs and 4.7g net carbs per 1-ounce serving [ * ].
Buy Pistachios Online:
- Pistachios – Get them in the shell so they take longer to eat. 😉
- Shelled pistachios – A more convenient way to enjoy these keto friendly nuts. Save these for recipes instead of snacking.
11. Walnuts
Walnuts are mid-range when it comes to carbs in nuts. Not the best, far from the worst — and definitely tasty. They are also high in beneficial omega-3 fatty acids [ * ].
Carbs In Walnuts:
Walnuts have 3.9g total carbs and 2g net carbs per 1-ounce serving [ * ].
Keto Walnut Recipes:
- Spring Mix Salad With Walnuts – These keto nuts pair perfectly with the blueberries and goat cheese in this salad.
- Keto Banana Nut Muffins – Banana flavor and walnuts — the perfect combo. (No real bananas needed!)
- Broccoli Cranberry Salad With Walnuts – A hearty salad with sweetness and crunch.
Buy Walnuts Online:
- Walnuts – Crunchy and raw, for all your nutty recipes.
- Walnut butter – Just like other keto nuts, you can get this one as a nut butter too! Stick with a plain variety.
Keto Nuts Chart: Carbs In Nuts & Nut Butter
Do nuts have carbs? They sure do – but you can make an informed decision about which keto diet nuts are best for you with this handy chart.
Keto Nuts List: Carbs In Nuts
Not all carbs in nuts are the same. This handy chart lets you see the differences in one place.
| Nut Name | Serving Size | Net Carbs (G) |
|---|---|---|
| Almonds | 1 ounce | 2.6 |
| Brazil Nuts | 1 ounce | 1.2 |
| Coconuts | 1 ounce | 2.1 |
| Hazelnuts | 1 ounce | 2 |
| Macadamia Nuts | 1 ounce | 1.5 |
| Peanuts | 1 ounce | 3.7 |
| Pecans | 1 ounce | 1.2 |
| Pili Nuts | 1 ounce | 1.1 |
| Pine Nuts | 1 ounce | 2.7 |
| Pistachios | 1 ounce | 4.7 |
| Walnuts | 1 ounce | 2 |
FREE PRINTABLE: KETO NUTS LIST
Join 300,000+ others to get a FREE keto nuts list with carb counts, plus weekly keto recipes!
Keto Nut Butter List: Carbs In Nut Butter
Are nuts high in carbs when ground into nut butter? It depends — use this table to tell which nut butters have the most carbs.
If you like flavored nut butter or blends, this is the one I recommend for the best nut butter for keto. Use code WHOLESOMEYUM to save 10%!
| Nut Name | Serving Size | Net Carbs (G) |
|---|---|---|
| Almond Butter | 1 tablespoon | 1.4 |
| Coconut Butter | 1 tablespoon | 2 |
| Hazelnut Butter | 1 tablespoon | 1 |
| Macadamia Nut Butter | 1 tablespoon | 1 |
| Peanut Butter | 1 tablespoon | 2 |
| Pecan Butter | 1 tablespoon | 0.5 |
| Pistachio Butter | 1 tablespoon | 3 |
| Walnut Butter | 1 tablespoon | 1 |
Low Carb Nuts To Avoid
Most of these look like they have really good keto macros . So, are nuts keto no matter what? Not really.
Some nuts are not worth enjoying very often, because their carb counts are simply too high.
Cashews: Why Are They Not Keto Friendly?
Cashews aren’t the best nuts to eat on keto by a long shot. In just one ounce, raw cashews contain 8.6g total carbs and 7.6g net carbs . [ * ]
Since their net carb count is so high for such a small portion, you’re better off with the other keto diet nuts listed above.
FREE PRINTABLE: KETO NUTS LIST
Join 300,000+ others to get a FREE keto nuts list with carb counts, plus weekly keto recipes!
Conclusion: Are Nuts Keto?
Yes, many nuts counts as keto nuts!
However, they’re not a carb-free food. Calories and carbs in nuts can add up fast, so always watch your portions.
Use the list of best nuts for keto above to see how each one can fit into your daily macros.
Are Nuts Keto Friendly?
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating 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.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be 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. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
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.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A 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. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
