The ketogenic diet, or keto diet, is a high-fat, moderate-protein, and very-low-carbohydrate eating plan. By drastically reducing carbohydrate intake, the body enters a metabolic state called ketosis, where it burns fat for fuel instead of glucose. This comprehensive Keto Food List outlines what you can and cannot eat while following a ketogenic diet.
Fish and seafood are excellent protein sources and are naturally carb-free. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which offer numerous health benefits. Aim for at least two servings of fatty fish per week.
Low-carb vegetables are essential for providing vitamins, minerals, and fiber on the keto diet. Choose non-starchy options like broccoli, spinach, and cauliflower, keeping net carbs (total carbs minus fiber) under 8 grams per cup.
Cheese is a keto staple due to its high fat and zero carbohydrate content. It’s also a good source of protein and calcium. However, be mindful of saturated fat intake and choose cheese varieties in moderation.
Plain Greek yogurt and cottage cheese are excellent high-protein, low-carb options. They promote satiety and can be incorporated into various keto-friendly meals and snacks. Opt for full-fat versions for optimal benefits.
Avocados are rich in healthy monounsaturated fats and potassium. They provide fiber and can contribute to heart health. Incorporate avocados into your diet in moderation due to their calorie content.
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Meat and poultry provide essential protein and nutrients on the keto diet. Choose fresh, unprocessed options like chicken, beef, and fish over processed meats like bacon and sausage.
Eggs are a nutritional powerhouse, packed with protein, vitamins, and antioxidants. They are carb-free and contribute to feelings of fullness.
Nuts, seeds, and healthy oils are crucial for obtaining healthy fats on keto. Olive oil and coconut oil are recommended choices. Nuts and seeds offer fiber and protein but should be portioned carefully due to their calorie density.
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Berries, although fruits, can be enjoyed in moderation on keto due to their lower carbohydrate content and high fiber. Choose options like strawberries, raspberries, and blackberries.
Unsweetened coffee and tea are carb-free beverages that can be enjoyed freely on the keto diet. Coffee offers potential health benefits, while tea is rich in antioxidants.
Dark chocolate and cocoa powder can be consumed sparingly, checking labels for carbohydrate content. They provide antioxidants and potential health benefits but should be enjoyed in moderation.
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Foods to limit on keto include grains, starchy vegetables, high-sugar fruits, sweetened yogurt, juices, honey, syrup, chips, crackers, and baked goods, including gluten-free options. These foods are high in carbohydrates and can hinder ketosis. Dairy milk should also be limited due to its lactose (milk sugar) content. Beans and legumes are nutritious but contain higher amounts of carbohydrates and should be consumed sparingly. While no foods are strictly off-limits, portion control and careful carbohydrate tracking are crucial for maintaining ketosis. The ketogenic diet can offer potential health benefits but may also present challenges. Consult with a healthcare professional or registered dietitian before starting any new diet, especially if you have underlying health conditions. They can provide personalized guidance and ensure you meet your nutritional needs while following a ketogenic lifestyle.
