Carbs Count on a Keto Diet: Whole Foods and Carb Content
Carb counting is vital for achieving and maintaining ketosis on a keto diet.
Understanding the carbohydrate content of whole foods is essential to making informed choices.
Let's explore why carb counting is crucial on a keto diet with a concise list of popular whole foods, including vegetables, proteins, and dairy, and their approximate carb content per ½ cup serving.
Why Count Carbs on a Keto Diet?
Carb counting ensures you stay within the recommended carbohydrate range (typically 20-50 grams per day) to enter and sustain ketosis. This metabolic state promotes fat-burning and potential weight loss.
Carbohydrate Content of Whole Foods (per ½ Cup Serving)
Here's a helpful list of whole foods commonly consumed on a keto diet, along with their approximate carb content per ½ cup serving:
Vegetables:
- Spinach: 0.2 grams
- Broccoli: 2.3 grams
- Cauliflower: 2.9 grams
- Zucchini: 3.5 grams
- Avocado: 4 grams
Proteins:
- Chicken Breast (cooked): 0 grams
- Salmon (cooked): 0 grams
- Ground Beef (80% lean, cooked): 0 grams
- Tofu: 1.5 grams
- Tempeh: 3.5 grams
Dairy:
- Cheddar Cheese: 0.5 grams
- Mozzarella Cheese: 0.6 grams
- Greek Yogurt (unsweetened): 3.6 grams
- Cottage Cheese: 3.8 grams
- Heavy Cream: 0.8 grams
Note: Carb content may vary based on food quality and preparation methods.
Summary:
Carb counting is essential for success on a keto diet, ensuring you stay in ketosis.
Familiarize yourself with the carb content of whole foods like vegetables, proteins, and dairy to make informed choices.
With diligent carb counting, you'll master your keto diet, enjoy its potential benefits for weight management, and make progress toward your health goals.
Consult with a registered dietitian or nutritionist for personalized guidance.
Use a free app to easily count your macros (carbs, protein & fats) such as Carb Manager.
Get our FREE Keto Cheat Sheet today!
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