Keto Food Guide: What to Eat and What to Avoid
Keto Food Guide: What to Eat and What to Avoid
The ketogenic diet, also known as the keto diet, is a low-carb, high-fat diet that has gained popularity in recent years due to its potential health benefits, including weight loss, improved blood sugar control, and increased energy levels. The goal of the keto diet is to force the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve this, the diet requires a specific ratio of macronutrients: high fat, moderate protein, and very low carbs.
If you're considering starting a keto diet, it's important to know what foods to eat and what to avoid. In this article, we'll provide a comprehensive keto food guide to help you make informed choices about your diet.
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Foods to Eat
Meat & Eggs
Meat and eggs are staples of the keto diet, as they are high in protein and low in carbs. When choosing meat, opt for grass-fed and organic options whenever possible. Some excellent choices include beef, lamb, pork, and chicken. Eggs are also an excellent source of protein and healthy fats.
Fish and Shellfish
Fish and shellfish are not only low in carbs, but they also contain healthy omega-3 fatty acids. Some great choices include salmon, tuna, trout, and shrimp.
Cheese and Other Dairy
Cheese and other dairy products are a great source of fat and protein on the keto diet. Some good options include cheddar, mozzarella, cream cheese, and sour cream. However, it's important to keep in mind that some people may be sensitive to dairy, and it can be high in calories, so it should be consumed in moderation.
Healthy Oils
Healthy oils are an important part of the keto diet, as they provide a source of healthy fats. Some good options include olive oil, coconut oil, avocado oil, and MCT oil.
Seeds and Nuts
Seeds and nuts are high in healthy fats, fiber, and protein. Some great options include almonds, walnuts, chia seeds, and flaxseeds.
Vegetables
Non-starchy vegetables are an important part of the keto diet, as they provide fiber and important vitamins and minerals. Some good options include spinach, broccoli, cauliflower, and zucchini.
Fruits
Fruit is generally not recommended on the keto diet due to its high sugar content. However, some lower-carb options like berries can be consumed in moderation.
Beverages
Water is the best beverage option on the keto diet. Other good choices include coffee, tea, and bone broth.
Sweeteners
Traditional sweeteners like sugar, honey, and maple syrup are not allowed on the keto diet, but there are several keto-friendly sweeteners available, including stevia, erythritol, and monk fruit sweetener.
Foods not to Eat
Grain-Based Foods
Grain-based foods like bread, pasta, and rice are high in carbs and should be avoided on the keto diet.
Vegetables
While non-starchy vegetables are allowed on the keto diet, starchy vegetables like potatoes, corn, and peas should be avoided.
Legumes
Legumes like beans and lentils are high in carbs and should be avoided on the keto diet.
Fruits
Legumes like beans and lentils are high in carbs and should be avoided on the keto diet.
Dairy
While dairy is allowed on the keto diet, some dairy products like milk and yogurt can be high in carbs and should be consumed in moderation.
Meats
While most meats are allowed on the keto diet, processed meats like sausages and hot dogs should be avoided due to their high carb content.
Unhealthy Fats and Oils
Unhealthy fats and oils like vegetable oil, soybean oil, and corn oil should be avoided on the keto diet. These oils are high in inflammatory omega-6 fatty acids and can increase the risk of chronic diseases like heart disease and cancer.
Seeds and Nuts
While seeds and nuts are generally allowed on the keto diet, it's important to avoid those that are high in carbs like cashews and pistachios.
Beverages
Beverages that are high in sugar like soda, juice, and sports drinks should be avoided on the keto diet. Alcohol should also be consumed in moderation, as it can interfere with ketosis and cause dehydration.
Sweeteners
While keto-friendly sweeteners like stevia and monk fruit sweetener are allowed on the keto diet, it's important to avoid artificial sweeteners like aspartame, sucralose, and saccharin, which can have negative effects on health and may even increase the risk of weight gain.
The keto diet can be an effective way to lose weight, improve blood sugar control, and increase energy levels. However, it's important to know what foods to eat and what to avoid in order to achieve success on the diet. By following this comprehensive keto food guide, you can make informed choices about your diet and achieve your health goals.
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