Try These Easy Swaps to Kickstart Your Keto Diet

"Going keto" sounds difficult, but replacing high-carb foods with more balanced options can be a snap. The ketogenic diet — based on a macronutrient ratio of 70-80% of daily calories from healthy fats, 10-20% from protein, and 5-10% from carbohydrates — can become a sustainable lifestyle in no time. Try these easy ingredient swaps to kickstart your keto diet and get you on the road to weight loss and wellness.

Replace Grain-Based Flours with Almond or Coconut Flour

One of the biggest carbohydrate contributors in the Western diet is wheat flour. Whether it’s white, whole wheat, or even a grain-based gluten-free blend, flour is fairly off-limits on the ketogenic diet. Fortunately, there are many flour alternatives that work well for baking. Consider using almond flour or coconut flour, which have 4 to 8 times fewer carbohydrates than white flour, in your next batch of brownies. Almond flour, or almond meal, is also great as a coating for chicken breasts or fish; it gets nice and crunchy, like breadcrumbs but without the carbs!

Swap Your Tortillas for Greens

If you can’t imagine ditching tacos, just ditch the tortilla! Stuff your ground meat, fish, or tofu and beans into a big, juicy lettuce leaf, instead of shredding those greens on top. Varieties like romaine and Boston bibb lettuce are great because of their size, structure, and stability — and as a bonus, they don’t get soggy and deteriorate like grain-based tortillas.

Change Your Sugar Source

You can still satisfy your sweet tooth on the keto diet, but you do need to be mindful of refined sugars and where they lurk. There are many low-carb, natural sugar substitutes available today that are keto-friendly, such as stevia and monk fruit. Other options, derived from sugar alcohols, include xylitol, maltitol, and erythritol. If using these in baking, read the instructions on labels for swapping in, as there might be a slight difference in certain applications.

Embrace Cauliflower

Cauliflower is basically a life-saver for those on the keto diet who just can’t quit their carb cravings. Cauliflower is a low-carb vegetable that can magically transform itself into a whole host of substitutes. It becomes an awesome rice replacement when it’s diced super fine, and with a little effort it holds up as a great pizza crust, ready to be topped. You can steam and mash it like potatoes, or boil it and smother it in cheese for a macaroni stunt double.

Following the ketogenic diet doesn’t mean you have to give up your favorite foods, but you do have to be committed to making some changes to the way you eat. Staples like almond flour, lettuce, stevia, and cauliflower can help you stay on track, squash your cravings, and fuel your keto lifestyle.