Are you looking to follow the Keto Diet Plan but not sure what to eat on a ketogenic diet? In this article, we give you a comprehensive overview of the keto diet food list. Stay tuned to learn more about each section.
As a Fitness Freak maintaining a diet is not the most simple thing in the world, and even more so when you don’t know what you can eat. Therefore, let’s first go over main categories of foods in keto diet food list:
Fats. Mostly fats come from meat, fish, nuts, and oils.
- Proteins: Basically, it is worth consuming proteins of animal origin because carbohydrates are entirely absent in them, and you may not limit yourself either in quantity or in the choice of meals.
- Vegetables and fruits: The main thing is that 90% of vegetables should be green: any kind of cabbage, cucumbers, etc.
- Dairy: Make sure that it is not low-fat, but low in carbohydrates.
- Nuts and seeds: A wide range and variety of flavors make this category of nutrients, the primary source of inspiration in keto cooking.
- Beverages: The main rule is the almost complete absence of carbohydrates in drinks.
Now let’s delve into each category of nutrients.
Keto Diet Foods & Drink Items
1Fats and Oils
How does keto work? On a ketogenic diet, most calories should come from fats. It is a vital nutrient in the food list, but you should choose the right sources of fat:
- Saturated Fat: The main source of fats. They are found in meat, dairy products, eggs and some vegetable oils (coconut, olive, avocado, sunflower, etc.)
- Monounsaturated fats: They also need to be included in the diet. The primary source of such fats is unrefined oils, nuts, and certain types of meat.
- Polyunsaturated fats: Omega-3 and Omega-6. Mandatory, but in the right proportions. The optimal ratio between Omega-3 and Omega-6 is 1 to 3 or 1 to 4. The primary source of such fatty acids is fish, in particular fish oil and vegetable oils. Flaxseed oil, unlike the others, has the correct ratio of OMEGA-3 and OMEGA-6.
- Trans fats: Reject completely. These are processed fats that are chemically transformed (hydrogenated) and are connected with heart disease!
We recommend using cold-pressed vegetable oils and coconut oil. It is best for preparing hot meals, as it does not oxidize at high temperatures.
First of all, you should pay attention to the quality of protein foods. Try to choose farm products, grain-fed meat, and wild fish. Pay attention to the fat content of the nutrients – it should not exceed 20%. The amount of protein consumed is also necessary. Too much protein in your diet can get you out of ketosis, as our body can turn amino acids into glucose.
Related Article: What is Protein?
Alternate sources of protein for a keto diet:
- Fish: Prefer wild fish, i.e., not farmed: cod, pollock, salmon, tuna, etc.
- Seafood: Shrimp, oysters, scallops, crab meat, etc.
- Eggs: If possible, buy farm eggs.
- Beef: Your choice is moderate-fat grain.
- Pork: Try to buy farm pork to avoid eating hormone-fed pork.
- Poultry: Chicken, turkey, duck, and any other kind.
- Offal: Liver, heart, tongue, etc. are an excellent source of useful micronutrients!
- Other meat: Lamb, rabbit meat, and more are an excellent choice because such meat is most often grown without the use of hormones and grain fattening.
- Bacon, sausages, etc: Check the labels. The products should not contain sugar, an abundance of flavor enhancers, and preservatives.
- Nut butter: Choose natural oils without added sugar. Also, do not overeat peanut butter, as it contains too much OMEGA-6.
Combine protein foods with fatty meals and seasonings. So, you will be full, and the food will turn out much more appetizing.
3Vegetables and Fruits
The more carbohydrates vegetable or fruit contain, the less it can be eaten. How many carbs on keto should be consumed? The answer is 20-50, depending on individual features. Vegetables are a full-fledged part of a healthy Keto diet, but often people do not navigate the nutrient content and make the wrong choice. Be sure to learn about Keto Supplement reviewed to get more info about keto nutrition.
The basis should be green vegetables, as they are full of vitamins and minerals, and include very few carbohydrates. Basically, they contain fiber, which is useful for digestion and does not contradict the principles of the diet.
Try to add vegetables to almost every meal, but be careful with the following:
- High-carb vegetables: These include onions, parsnips, pumpkin, etc.
- Solanaceous: eggplant, tomato, and bell peppers.
- Berries: raspberries, blackberries, and blueberries.
- Citrus fruits: lemons, limes, oranges, and more.
Dairy products are a usual part of the keto diet, but their consumption should be moderate, as milk contains lactose – usually from 2-5 g per 100 g. You should also not choose low-fat dairy products.
A few typical dairy products for the keto diet:
- Greek yogurt
- Cottage cheese, sour cream, cheese curd
- Soft cheeses such as Mozzarella, Brie, goat and blue cheeses
- Hard cheeses: Cheddar, Parmesan, etc.
When adding dairy products to your diet, pay attention to the total amount of carbohydrates and proteins contained.
5Nuts and Seeds
Despite the fact that nuts and seeds are an excellent source of healthy fats and perfect keto snacks, you should carefully consider their consumption, as they also contain protein, carbohydrates, and an abundance of OMEGA-6, which can reverse the balance of fatty acids. When choosing types of nuts, be guided by the following types:
- Fatty, low-carb nuts: Brazil nuts, Macadamia, and Pecans are the best source of fat.
- Fatty, with moderate carbohydrate content: Walnuts, Almonds, Hazelnuts, Peanuts, and Pine Nuts should be used sparingly, mainly as an additive to meals.
- High-carbohydrate nuts: Pistachios and Cashews should be rarely eaten or completely avoided.
Flour made from nuts and seeds can easily replace regular flour. This kind of flour is most often used in the keto desserts and pastries. In particular, almond or linseed flour is an excellent choice for many keto recipes.
Try to drink more than 2 liters of pure water per day. So you will avoid dehydration and maintain the correct balance of electrolytes in the body.
- Water: Normal, mineral, carbonated.
- Broths: Full of vitamins, minerals, and healthy nutrients.
- Coffee and tea: It improves mood, refreshes, helps to focus, and contributes to weight loss, if relevant.
- Coconut and almond milk: A great low-carb alternative to regular milk.
- Alcohol: Choose pure alcohol, as beer and wine contain too many carbohydrates.
A ketogenic diet has a moderate diuretic effect, so dehydration is typical for most beginners. If you are predisposed to urinary diseases, you should be especially careful.
It is not enough to know what is a keto diet and what you can eat during a keto diet, it is also essential to take into account the correct balance of trace elements and not to forget about vitamins. When planning the menu yourself, there is a high risk of shortage or excess of elements necessary for the health. For example, a lack of magnesium can cause seizures, potassium – affects the functioning of the cardiovascular system, a deficiency or excess of sodium causes edema and even problems with blood pressure. So be sure to consult your doctor and find out how many calories on keto should be consumed and how to take keto pills to stay healthy.
Have you tried a keto diet? What were your best keto diet results?
Do not hesitate to share your experience in the comments below.