On a ketogenic diet, it’s important to eat a very small amount of your food from carbohydrates. Most people cannot go over 50 grams of carbohydrates without getting kicked out of ketosis. Because of this many foods are “off limits”.
Don’t worry, because many of the substitutes are tasty, and after a while, you won’t even miss the “real thing”.
If you want to learn more about the Ketogenic Diet… Read here!
Low Carb Replacement List
Noodles are good, but just looking at them will kick you out of ketosis. They are also a food you grew up with, so you have some emotional ties to them. Instead of eating high carb noodles try shirataki noodles or zoodles.
Shirataki Noodles: The textbook definition is they are “ thin, translucent, gelatinous traditional Japanese noodles made from the konjac yam”.
Shirataki noodles are made mostly of water, containing about 97 percent water and 3 percent glucomannan fiber. Glucomannan fiber contains many benefits such as improved: 
- Weight Loss
- Lipid Profile
I personally love these! You have to cook them in a particular way, but I found them great with a little bit of soy sauce ( which also adds the extra salt I need ).
You can buy them here.
Zoodles A great way to add extra vegetables and these have a similar texture to regular pasta. I love wrapping my zoodles around the fork with some juicy meatballs. Get a Zoodler here! You won’t be disappointed, I promise.
You can replace fries with a carb replacement very easily.
You can almost use any vegetable and fry it up. However, some are better than others…. Zucchini is my favorite.
What breakfast is complete without hash browns? None! Some popular veggies that can be used for hash browns are cauliflower and turnips.
You may find yourself liking hash browns better that are made with these vegetables.
Oh, beloved flour. How you make such great pizzas, bread, cakes, and everything not nice for keto. Good thing you can make flour from keto friendly ingredients such as almonds, hazelnuts, and coconuts. When cooking, you will usually have to use ratios of each to achieve the same texture as regular bread. It won’t taste precisely like bread, but it will come darn close. Here is a short list of alternatives. Let me know if any are missing!
- Almond Flour
- Hazelnut Flour
- Macadamia Flour
- Coconut Flour
- Flaxseed Flour
Sugar can be replaced on a keto diet, but make sure you use in moderation. I cannot stress this enough. Many people when beginning the Ketogenic diet start keto baking. This can be detrimental to losing weight, and your health!
There are also studies showing that all artificial sweeteners can stall weight loss. Stay away infinitely from Splenda and aspartame as these are very harmful. Some sweeteners that are keto approved that others have seen good results from are ( but use sparingly when beginning the keto diet)
- Monk Fruit
There’s nothing like an American hamburger.
I’ve been to various countries, and no one does hamburgers as good as the United States.
Fortunately, you can have beef on the keto diet. Unfortunately, you cannot have that gooey delicious bun. There are many replacements such as:
- Oopsie rolls
- Portobello Mushrooms
- Lettuce Wrap ( my favorite)
Breadcrumbs have various uses, one important use being a binding agent. Fortunately, you can use pork rinds as a replacement.
However, instead of grinding them up in a food processor, you’re better off placing them in a baggie and crushing them using a rolling pin to keep the larger pieces. This will allow for a greater range of texture in your end result.
Store bought soup bases are usually filled with MSG which can cause health issues for many people and slow down weight loss. Many of them also contain hidden carbs.
To conquer this, it’s important to make your own soup base. There are many methods for doing this, but my favorite is cooking by an instant pot. It’s a lot quicker and can shorten a batch of chicken soup base from 24 hours to 3 hours. It is also filled with nutrients such as collagen which can slow down aging. Who doesn’t want that? Some crazy benefits of bone broth include a reduction in ADHD and Autism. 
If you have never heard of the instant pot, check it out here! ( Yes, that is an affiliate link) Your mind will be blown!
I’ve never been a fan of milk, so getting rid of milk from my diet was not hard.
For those who are die-hard milk fans, there are really delicious substitutes ( that I actually do like). Some popular milk substitutes are:
- Coconut milk
- Hazelnut Milk
- Almond Milk
You can also use them as a replacement in various recipes. Almond milk makes a great cup of hot cocoa 🙂
Many people are not pudding fans, but I had to mention this recipe because it’s very nutritious. Its chocolate pudding using Hershey’s Special Dark Cocoa powder (get it here), avocados, and coconut milk. It’s very very delicious, and if you are trying to boost your fat content I suggest you trying it!
Even if you don’t like avocados, you probably will like it because the chocolate masks the strong avocado flavor. Try it and you will see what I am talking about.
Rice is good, and adds volume to meals, but will also kick you out of ketosis. Good thing there is a substitute on it for Keto. In my opinion, it is better. It’s called cauliflower rice.
How I love you carb replacement foods. . You cannot have milk chocolate, but a good substitute is a dark chocolate. For many following a regular carbohydrate diet, dark chocolate may seem too bitter.
However, once you are adapted to the keto diet your taste will change (make sure you are not eating too much artificial sweetener) and you will find new flavors in the once bitter chocolate.
Also, to get a complete program on how to follow the ketogenic diet sign up for the Free lose 20 pounds in 30 days program! It’s in the right top corner.
Have a wonderful day!
If you want to lose 20 pounds in 30 days with a structured keto plan, feel free to check out Count Health Firsts’ 30 Day Keto Challenge. Get it Here!