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 energy instead of glucose. This comprehensive Keto Diet Food List outlines what you can and cannot eat to achieve and maintain ketosis.
Fish and seafood are excellent protein sources and are carb-free. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, beneficial for heart and brain health. Aim for at least two servings of fatty fish per week.
Low-carb vegetables are crucial for providing essential nutrients and fiber without adding many carbohydrates. Opt for non-starchy vegetables like broccoli, spinach, and zucchini, keeping net carbs (total carbs minus fiber) below 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 high-protein, calcium-rich options that can be included in a keto diet. They offer a good balance of nutrients and can help promote feelings of fullness. Choose full-fat versions for optimal satiety.
Avocados are rich in heart-healthy monounsaturated fats and potassium. They provide fiber and essential nutrients while being relatively low in net carbs. Incorporating avocados can contribute to overall health and satiety on a keto diet.
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Meat and poultry provide lean protein and essential nutrients without carbohydrates. Prioritize fresh, unprocessed options like chicken, fish, and beef over processed meats like bacon and sausage for better health outcomes.
Eggs are a nutritional powerhouse, packed with protein, vitamins, minerals, and antioxidants. They are carb-free and contribute to satiety, making them a valuable addition to a keto diet.
Nuts, seeds, and healthy oils are essential for obtaining healthy fats on a keto diet. Options like almonds, walnuts, chia seeds, olive oil, and coconut oil provide essential fatty acids and contribute to satiety. Be mindful of portion sizes due to their calorie density.
Berries, though containing some carbohydrates, are rich in antioxidants and fiber. Choose lower-carb options like strawberries, raspberries, and blackberries in moderation.
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Unsweetened coffee and tea are carb-free beverages that can be enjoyed freely on a keto diet. Coffee offers potential cognitive benefits, while tea provides antioxidants.
Dark chocolate and cocoa powder can be included in moderation, but always check labels for carbohydrate content. They offer antioxidant benefits, but portion control is crucial to stay within keto guidelines.
Foods to limit on keto include grains, starchy vegetables, high-sugar fruits, sweetened yogurts, juices, honey, syrup, chips, crackers, and most baked goods, including gluten-free options. These foods are high in carbohydrates and can prevent the body from entering ketosis.
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Dairy milk, beans, and legumes should be consumed sparingly due to their moderate carbohydrate content. While they offer nutritional benefits, their carb content can quickly add up and hinder ketosis. Consider low-carb alternatives like almond milk or limit portions carefully. Remember that individual carbohydrate tolerance varies, and consulting with a registered dietitian is recommended for personalized guidance.
