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!).
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. 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: Get The Printable Keto Cheat Sheet System + EBooks (Only $37) 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.
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
Keto Swaps For Bread
Keto Swaps For Meals & Side Dishes
Keto Swaps For Snacks & Sauces
Keto Swaps For Cooking & Baking
Keto Swaps For Drinks
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.AvocadosUnsweetened nut milks – Such as almond milk and coconut milk.Almond flour and coconut flourEggsHealthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
White flour & sugarRice & grains – Such as barley, wheat, and corn.Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.CerealProcessed food – Such as granola bars, candyMost fruit – Such as apples, bananas, and grapesHydrogenated fats – Such as vegetable oil, soybean oil, and margarineSweetened beverages & condiments – Such as soda, ketchup, and sweet dressingsStarchy 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:
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. Get The Keto Cheat Sheet System PDF (Only $37) 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 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:
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!
Get The Printable Keto Cheat Sheet System(75 pages, Only $37!)
