The ketogenic diet is founded on a few basic principles. Lots of dietary fat, moderate amounts of protein, plenty of veggies and in a very very small amount of carbohydrates. In this post, you will get a food list for the keto diet.
Food list for the keto diet is a much different food pyramid than most of us are used to and if the idea of reimagining your entire diet feels overwhelming.
You're not alone nearly everyone who has entered on the keto journey felt the same way in the beginning
Here's the most important thing to remember. You don't have to make up your new diet from scratch.
What you'll be eating each day to help your body switch over into a ketogenic state (ketosis) and become a fat-burning machine.
Let's take a look at food list for the keto diet you'll be eating on a keto diet. This food list for the keto diet for beginners to advance.
First, we'll categorize them into food groups:
Fats and oils are a big part of the keto diet. Therefore they are at top of the food list for the keto diet. Not all fats are the same and some should be avoided.
Saturated fats like butter, ghee (which is clarified butter), coconut oil l, MCT oils, and tallow or lard can be freely used for frying or sauteing foods or mixing into dishes like the now-famous keto bulletproof coffee.
Monounsaturated fats like cold-pressed olive, flax ,avocado and macadamia, nut oil should also be eaten as often as you like. Add them to sauces and dressings or drizzle atop other foods.
Naturally occurring Polyunsaturated fats like the ones you'll find an animal and fatty fish are very nutritious up them.
However, beware that processed Polyunsaturated and trans fats like the ones you see and so-called heart-healthy Margarine spreads should always be avoided.
One other thing to consider is keeping your omegas and balanced by eating plenty of wild salmon tuna trout and shellfish for omega 3s or taking a Small fish oil supplement
Keep an eye on your intake of nut or seed-based foods as these can be high in inflammatory omega-6s
Proteins are also an important thing of the diet. Whenever possible choose good hygienic meat.
Be careful not to eat too much protein. This can result in lower levels of ketones and increased the production of glucose (because of the process called gluconeogenisis)
So try to pair proteins with fattier side dishes and sauces wild-caught fish like catfish cod flounder, halibut, mackerel mahi-mahi salmon snapper trout and tuna are all good choices
Remember fatty or fish is better other types of seafood like clams, oysters, lobster crab, scallops mussels and squid provide protein though some may contain carbs as well so watch out.
Whole eggs are one of the most affordable and easy available protein source look for free-range eggs from a local grocery store or farmers market one egg contains 6 grams of protein and 6 grams of fat.
Try them hard-boiled scrambled fried poached and devil
Bacon is a keto favorite but read the packaging to make sure there aren't added sweeteners. Like brown sugar cured pork products like sausages often contain added sugars and other processed ingredients be sure to avoid them.
When buying poultry like chicken look for fatty versus lean cuts of other means such as heart liver kidney provide protein as well as vitamins and nutrients
Nut butter is a non-meat source of protein but be sure to choose natural unsweetened versions and go for ones with more fat like almond butter and macadamia nut butter
Nut and seed flours are commonly used in keto baking just remember that these should be consumed in the limit.
Vegetables whether fresh or frozen is really important to the keto diet and for general health.
But some fruits and veggies are very high in natural sugars and thus should be avoided. A good rule of thumb is to stick with above-ground vegetables. Some veggies to load up on our broccoli, cauliflower, cabbage, green beans, swiss chard, lettuce and spinach.
Limit your intake of higher carb veggies like baby mushrooms, squash, parsnips beets and garlic.
Nightshades like tomatoes, bell peppers and eggplant, citrus fruits and berries should be eaten with careful moderation and sweet starchy produce like sweet potatoes and bananas should never be consumed.
For more info on eating veggies read the blog post titled "Do's and don'ts of Keto vegetables"
When shopping for dairy always be sure to buy full-fat dairy items and choose raw when possible.
Highly processed dairy normally has 2 to 5 times the number of carbs as the raw versions and this definitely adds up over time.
Full-fat heavy whipping cream, greek yogurt, cream cheese, and marscapone are commonly consumed dairy products in the keto diet.
Moderate amounts of soft cheeses like mozzarella, Monterey jack and brie are fine but hard cheeses such as cheddar, parmesan, feta and swiss tend to be a better bet since they're lowering carbs.
Take care to monitor your dairy levels when eating a protein-heavy meal to keep your macros in balance.
If you've hit a plateau or slowed down in weight loss consider cutting back on some dairy.
Nearly all foods seasoning to taste good. Don't worry about tracking most spices sea salt pepper as you cook spices do contain carbs.
So if you're using a remarkable amount of them in a recipe make sure you note those
However, you track your macros avoid prepackaged spice blends as many of them contain sugars and other fillers.
The place to be alert is with sauces dressings and condiments. Many store-bought versions are loaded with sweeteners making these items yourself is preferable.
Though it can be time-consuming some easier sauces to make from scratch include brown butter and simple vinaigrettes
If you do go for premade condiments read the labels carefully look for ketchup mustard and hot sauces with no sugar added probiotic-rich sauerkraut, horseradish, wurst assure sauce and fatty salad dressings like ranch and caesar.
We recommend a gallon of water each day the ketogenic diet has a natural diuretic effect and many people starting out notice periods of dehydration
If you're prone to Urinary tract infections (UTIs) or bladder pain it's extra important to intentionally drink more water throughout the day you can occasionally add sucralose or stevia sweet and flavor packets or some fresh-squeezed lemon-lime or orange to your water bottle for a change of pace
Other good keto beverages include bone broth which is loaded with vitamins and nutrients and revs up your energy by replenishing electrolytes many of us rely on coffee for that improved mental focus especially in the morning however too much caffeine can stall weight loss
So try to stick to just two cups of caffeinated beverages including tea each day if you like tea choose plain black or green avoid flavors and add some heavy cream to boost the fat intake
Coconut and almond are good dairy alternatives but be sure to use only unsweetened versions steer clear of diet
Sodas which can lead to sugar cravings and sometimes cause insulin spikes in the long run and when it comes to alcohol note that frequent consumption will slow weight loss tam
If and when you do drink choose hard liquor as most beers and wines are way too high in carbs.
Even though I have categorized Liquor and sodas but I haven't mentioned them in food list for the keto diet.
Spices and Cooking
Condiments and Sauces
Don't forget to click the screenshot of this food list for the keto diet. So you can refer it anytime you want.
Comment below if you have any questions regarding Ketogenic diet. Make sure that you are following me on Instagram at @sushant.t1d