A
ketogenic (or "keto") diet is a high-fat, low-carb eating plan that
helps your body get into a state called "ketosis," in which it burns
fat instead of carbs for energy. Here's a list of foods to eat and foods to
avoid on a keto diet:
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| Keto Salad Bowl |
Foods to Eat on a Keto Diet:
Fats: Fats should be the
foundation of your diet because they provide the majority of your daily
calories on a keto diet. They help you stay in ketosis by providing a source of
energy.
- Avocado
and avocado oil: Rich in healthy monounsaturated fats and fiber.
- Olive
oil: High in monounsaturated fats and antioxidants.
- Coconut
oil and coconut products: Provide medium-chain triglycerides (MCTs) that can be
quickly converted to ketones.
- Butter and
ghee: Great sources of saturated fats.
- Nuts
and seeds (in moderation): They contain fats, fiber, and protein. Be mindful of
portion sizes, as they can be carb-heavy.
- Fatty
fish: Such as salmon, mackerel, and sardines, provide omega-3 fatty acids.
Proteins: Choose high-quality,
unprocessed sources that are not overly lean. Protein is essential for muscle
maintenance and overall health.
- Grass-fed
beef: Contains healthy fats and is higher in nutrients compared to grain-fed
beef.
- Poultry:
Chicken, turkey, and duck are keto-friendly protein sources.
- Pork:
Pork cuts like bacon and pork belly are high in fat.
- Eggs: A
versatile source of protein and healthy fats.
- Fatty
cuts of meat: Such as bacon and sausage, provide both protein and fat.
- Seafood:
Fatty fish like salmon is rich in omega-3s.
Non-Starchy Vegetables: These are lower in
carbs and can be included to provide essential vitamins and minerals.
- Leafy
greens: Spinach, kale, and lettuce are nutrient-dense and low in carbs.
- Broccoli:
A fiber-rich, low-carb vegetable.
- Cauliflower:
A versatile vegetable often used as a substitute for high-carb foods.
- Zucchini:
Low in carbs and can be spiralized into noodles.
- Bell
peppers: A colorful and low-carb option.
- Asparagus:
A low-carb choice that pairs well with fats.
Low-Carb Fruits (in moderation):
- Berries:
Strawberries, blueberries, and raspberries are lower in sugar compared to other
fruits.
- Tomatoes:
While technically a fruit, they are lower in carbs and can be used in
moderation.
Dairy
(in moderation):
- Full-fat
cheese: Contains healthy fats and is low in carbs.
- Full-fat
yogurt: Look for options without added sugars.
- Heavy
cream: Suitable for adding creaminess to recipes.
Condiments and Flavorings (check for added
sugars):
- Salt,
pepper, herbs, and spices: Add flavor without carbs.
- Vinegar,
mustard, and hot sauce (without added sugar): Low-carb condiments.
- Sugar-free
sweeteners: Use stevia or erythritol sparingly for sweetness.
Beverages:
- Water:
Stay hydrated.
- Coffee
and tea (unsweetened): These can be consumed without added sugar.
- Sparkling
water (without added sugars): A refreshing, no-carb option.
- Bone
broth: Nutrient-rich and low in carbs.
Foods to Avoid on a Keto Diet:
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| Sugary Food |
Carbohydrates: Minimize your carb
intake because they can disrupt ketosis.
- Bread,
pasta, rice, cereals, and grains: High-carb staples to avoid.
- Sugary
foods: Candy, soda, and ice cream are high in carbs.
- Starchy Vegetables:
- Potatoes,
sweet potatoes, corn, and peas: These are high in carbs and should be limited.
Fruits (high in sugar):
- Bananas,
apples, grapes, pineapple, and mangoes: These fruits are rich in sugar and
carbs.
Legumes:
- Beans,
lentils, and chickpeas: High in carbs and need to be avoided.
Processed
and Sugary Foods:
- Chips,
cookies, pastries, and sugary sauces: These are carb-heavy and often contain
added sugars.
High-Carb Dairy:
- Milk
and low-fat yogurt: Opt for full-fat dairy options since they are lower in
carbs.
- Alcohol:
Most alcoholic beverages are high in carbs. If you choose to drink, go for for
dry wines or spirits like vodka or whiskey in moderation.
Remember
that the goal of a keto diet is to keep your carb intake low to achieve and
maintain ketosis. For a successful ketogenic journey, make sure to always focus
on good fats, moderate protein, and non-starchy vegetables. Before making any huge
changes to your diet, it is recommended that you speak with a doctor or
nutritionist.
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